Snacking at night can lead to a variety of consequences.
You might find yourself eating a nighttime snack now and then. However, if it happens more frequently than you’d like, you may wonder how to stop eating at night. Fortunately, pre-planning and portioning snacks, among other practices, can help you cut back on nighttime eating. Read on to learn more.
Why Do I Want to Snack So Much at Night?
You might crave a snack at night for several reasons, some of which may not be so obvious. These are the most common causes of late-night snacking.
Behavioral Habits
The more frequently you perform a behavior, like eating ice cream while watching TV at night, the more likely it is to become a habit. That means immediately grabbing ice cream from the freezer after finishing the dishes may trigger your desire to snack.
Disordered Eating
If you find yourself frequently snacking on huge volumes of food at night, it could be a sign of disordered eating. Eating disorders that may cause nighttime eating include:
- Binge eating disorder (BED)
- Bulimia nervosa
- Night eating syndrome (NES)
Inadequate Sleep
Not getting enough sleep can lead to overeating, especially at night. Studies show that people who don’t meet sleep recommendations—seven or more hours—tend to snack more generally, including at night.
Meal Skipping
When your body isn’t getting the calories it needs throughout the day, you’re more likely to feel hungrier at night. Studies show that skipping meals like breakfast increases the risk of nighttime snacking and intensifies cravings for carb-rich foods.
Stress and Anxiety
After a stressful day, you may crave sugary, salty, or high-fat snacks at night. Stress can interfere with self-control, spike hormones that make you hungry, and increase your cravings for comforting foods like sweets. This combination can lead to nighttime snacking.
The Effects of Snacking at Night
Everyone snacks at night occasionally, and it’s not always a “bad” or “unhealthy” behavior. Occasionally enjoying dessert or a late-night snack won’t significantly impact health. However, taking in more than you need regularly at night can:
- Cause you to gain body fat. Your body needs a certain amount of calories daily to maintain a healthy weight. If you eat too many calories too often, you’ll gain weight.
- Impact work performance and mental health. Overeating at night could cause symptoms like headaches, diarrhea, and stomachaches the next day. Ultra-processed snacks at night may also make you feel guilty, depressed, or ashamed, impacting your ability to function normally and succeed at school or work.
- Increase the risk of chronic diseases. Eating at night is associated with various health issues, including obesity and heart disease.
Tips for How To Stop Late-Night Snacking
Sometimes, a few simple changes can make a big difference in your nighttime snacking habit. Here are a few tips to reduce or stop your desire to snack at night.
1. Change Up Your Nightly Routine
Changing your nightly routine could help reduce nighttime snacking. For example, if you tend to eat ice cream while watching TV every night, swap this practice for another activity. You could read a book in bed while sipping tea or do a 15-minute relaxing yoga video online instead.
2. Eat Regularly
Ensure you eat throughout the day, based on when you’re hungry and full, to help reduce snacking at night.
3. Get Plenty of Sleep
Getting a solid night’s sleep can be beneficial for reducing nighttime snacking. Try turning off your electronics, putting on some comfy pajamas, and relaxing in bed to prepare for good, quality sleep.
4. Keep a Food Diary
Food diaries help detail what you eat and drink daily and nightly. Keeping track of your food intake for a few days can help you identify potentially problematic patterns like skipping meals or going too long without eating, which could cause you to snack at night.
5. Pre-Plan Your Snack
Pre-plan what you’ll grab if you think or know you’ll be snacking late. If you’re craving something sweet, consider a healthier option like frozen grapes or a DIY ice pop. For salty options, measure out some trail mix and pack it in a small container so it’s portion-controlled.
6. Portion Your Snack
If you enjoy having a snack after dinner, pre-portioning your food could help you stay within your daily calorie needs.
Instead of taking the entire bag of chips or tub of ice cream to the sofa, try portioning out a reasonably sized snack to munch on. Measuring out a portion of your favorite snack can help train your eye and give you an idea of a recommended serving size.
7. Snack Without Distractions
Eating while doing anything else can keep you from realizing how much you’re snacking—and when. If you know you tend to have a lot of evening screen time, it may be a good idea to snack beforehand.
8. Stay Consistent
Determining what works best for you takes a little trial and error. Habits, especially those that involve food, can be hard to break. Be patient and know that it may take a while to develop a plan or routine that helps you cut back on snacking at night.
When To See a Healthcare Provider
For some people, making simple changes to their eating patterns or nighttime routine can help them cut back on night snacking. In some cases, you may need the help of a healthcare professional to get a hold of your nighttime eating.
If you think that a mental health disorder like anxiety or depression or a potential eating disorder may be causing you to snack at night, getting the right help is important. If you’re unsure where to start, consider asking a primary care physician for advice.
Primary care physicians can rule out possible medical causes of your nighttime snacking and help you pick the best healthcare professional for your needs, which may include a psychologist or registered dietitian.
A dietitian can also determine whether your current eating habits may be causing nighttime snacking and help you develop an eating plan that works best for your needs.
A Quick Review
Although nighttime snacking isn’t always something to be concerned about, frequently overeating at night could harm your health in several ways.
Habitually snacking at night could indicate that you’re not getting enough sleep, are overstressed, or are undereating during the day. It could also indicate an underlying health condition, like an eating disorder.
If you need help controlling your snacking at night, make an appointment with a trusted healthcare provider to get some advice and guidance.
