Many people like to snack later in the night.If you don’t eat enough dinner or have a condition called nighttime eating syndrome, you can end up snacking at night.Although nighttime snacking may seem harmless, it can cause disruptions in your sleep cycle and contribute to an excessive calories intake, leading to weight gain.You can stop midnight snacking if you stop snacking, recognize the disorder, and get help.
Step 1: A balanced diet is what you should be eating throughout the day.
It may be a result of not eating enough during the day, if you find yourself sneaking to the cabinet for a snack at midnight.You can control cravings and keep your belly full by having three full meals and two snacks each day.You should get between 1,500 and 2,000 calories a day.Fruits, vegetables, grains, proteins, and dairy comprise the five food groups.Whole wheat bread, chicken, eggs, and yogurt are some of the foods you can try.Have a snack every day.If it helps you stop snacking, you can try a small one before bed.A cup of yogurt with fruit is one of the high-quality snacks that will help keep you full.
Step 2: Stay hydrated
It’s not uncommon to mistake thirst for hunger.It is possible to curb late night snacking by keeping yourself hydrated throughout the day.Setting a glass of water next to your bed can remind you to drink.Drink 8 ounces of liquid every hour to stay hydrated.You can drink water, tea, coffee and other beverages.If you want to get a good night’s sleep, you should avoid caffeinated beverages at least three hours before bed.
Step 3: You can remove snack foods from your home.
People go for comfort foods when snacking late in the night.Replacing these types of food with healthy options can help curb snacking.Go through your kitchen and remove any foods you snack on at night.You might have snacks in the fridge or cupboards.Chips, cakes, cookies, ice cream, and any other snack items should be removed from your diet.If the food hasn’t been opened, throw it away or donate it to a local food bank.If you don’t feel you can remove snacks cold turkey, replace them with healthier options such as fruit or vegetables.You can either have a piece of fruit or not have anything at all.Don’t buy snacks at your store or bakery.If you shop with a full belly, you’ll be less likely to buy snacks at midnight.
Step 4: Distract yourself.
When you get up to have a snack at midnight, be aware of what you are about to do.If you want to hit the kitchen, distract yourself with another activity and then decide if you really want a snack after 20 minutes.You can distract yourself by brushing your teeth, taking a walk, and listening to soft music.
Step 5: Try to relax.
If you’re tired or stressed, you may want to snack at midnight.It is possible to avoid raiding your snacks at midnight by meditating.Gradually increase the amount of time you meditate.With your eyes closed, inhale through your nose to a count of four or five.For a count of one or two, hold your breath and exhale through your nose.As you meditate, visualize any food or stress that comes to mind.Allow the image to come to you and then let it go.It may be possible to give up the snacks.
Step 6: You should reward yourself.
Replacing one behavior with a new one takes about 21 days.It may be a challenge for you to make it to 21 days, but it is normal and okay.You should treat yourself to a non-food item when you reach 21 days.Your new behavior can be reinforced with this.Be patient with yourself.You might be changing a habit that has been in place for a long time.It is normal to have slip ups.Don’t let a mistake cloud your progress.Acknowledge your snacking mistake and move on.
Step 7: Take a look at the symptoms of NES.
You may have nighttime eating syndrome if you can’t stop snacking after two weeks.This condition can be defined as excessive eating at night.It can be defined as not eating in the morning and then eating more than 25% of your food after a meal.Having little or no appetite in the morning, eating more food after dinner than during your meal, and needing food to fall back asleep are some of the symptoms of NES.
Step 8: You should be aware of the causes.
There are many different factors that contribute to snacking or eating too much at night.It can happen in people who are high-achievers.Irregular eating habits during the day such as skipping lunch, stress, and eating disorders are some of the possible causes.
Step 9: Figure out what triggered you.
If you have tried to curb your snacking at midnight, you might want to think about your specific triggers.If you know the causes of your snacking, you can take steps to stop it.When you snack at night, keep a journal next to your bed.Tell us how you were feeling when you had cravings.If you say that you had a stressed out day at work and weren’t able to avoid cookies, you may have a pattern to your snacking habits.Stress or insomnia can be major triggers for you.When figuring out your triggers, be open and honest with yourself.This can be the sign of a more serious eating disorder if you are trying to lose weight and not eating during the day.It could be that you aren’t eating enough during the day.
Step 10: You can see a doctor.
If you notice patterns in your snacking habits or have symptoms for two weeks or more, get medical attention as soon as possible.Not dealing with late night snacking can lead to serious health problems.The best treatment plan for you can be formulated by your doctor.Provide your doctor with all of the information about your problem.Make a list of the symptoms and the ways in which you have tried to deal with them.It’s a good idea to let your doctor know if you’re taking any illegal drugs.Ask your doctor if he or she has any questions about your snacking problem or related conditions.If your doctor gives you information about eating disorders, be sure to read it.This is the first step in treating your disorder.Ask your doctor to refer you to a registered dietitian who can help you create a meal plan that will ensure you get the calories and vitamins you need.
Step 11: Undergo therapy.
It is necessary for people who suffer from midnight snacking to change their beliefs about food.It’s important that you know you have the power to change your late night snacking habits.If you see a mental health professional, they can help you address your issues with food, begin to change your behaviors, and curb midnight snacking.Many people with eating disorders respond well to various types of outpatient therapy.Ask your doctor or mental health professional what’s best for you.Try cognitive-behavioral therapy.gradual exposure totriggers can help you disassociate them with food and snacking at night.Continue to see your primary care physician.Your doctor can keep an eye on your health.
Step 12: Take your medication.
Depression, anxiety, and an eating disorder are some of the conditions that can be related to midnight snacking.The condition may be treated with medication by your doctor.Make sure to follow your doctor’s instructions if you are prescribed something.Some of the drugs your doctor may prescribe are seratonin-specific reuptake inhibitors, such as fluoxetine Antiepileptic Appetites, which may be the most effective.
Step 13: You can join a support group.
Eating disorders such as NES and midnight snacking are becoming more common.A support group can help you realize that you are not alone in your fight.It can help you figure out new ways of dealing with your snacking problem.If there are any support groups for eating disorders in your area, ask your doctor, medical professional, or local hospital.Most people have some knowledge of local tools.The National Eating Disorder Association has a database of support groups and programs for eating disorders.