Honestly eating at night is one of the negative habit people engage themselves with in recent times, nighttime eating does more harm than good. Indigestions and short-term sleep are some of the downsides of eating late at night. Eating late at night might also be caused by a syndrome known as NES ( nighttime eating syndrome).

The following are the causes of NES:

  • Genes: NES can run in families and play a significant role in the tendency of an individual to generate the disorder
  • Mental health: depression and anxiety might most likely be caused by NES
  • Circadian rhythm disorder: the circadian rhythm is the natural cycle of physical and mental behavior changes that the body goes through. It controls the feeling of tiredness hunger and anxiety.
  • Skipping early meals: NES can sometimes result from skipping early meals likely leading to binge eating at night.


Eating at night can be a tough habit to break, especially if it has become a regular part of your routine. Late-night snacking can lead to weight gain, disrupted sleep, and even digestive issues. If you’re looking to put an end to your nighttime eating habits, there are a few things you can do to help yourself kick the habit. Here are some tips on how to stop eating at night:

1. Identify The Cause:

In other to stop nighttime eating one of the major steps is to Identify the cause of eating at night, the following are some of the causes for eating late at night. ignoring daytime meals, which mostly leads to hunger at night. Which most time becomes a habit by default. Eating late at night might also be a result of eating disorders, which include binge eating disorder and night eating syndrome as stated above.

Sometimes boredom and stress lead to nighttime eating, in most cases when people are emotionally stressed or bored at night the only fun thing they find filling those spaces is food.

2. Prioritize Sleep:

Lack of sleep can affect the hunger-regulating hormones, which leads to eating more food more often, mostly at night. Cravings may Increase for food containing sugar and fat. Extreme intake of food containing fatty nutrients and high sucrose may yield an increased risk of developing health issues like diabetes, obesity, and cardiac disease (heart complications). Aim for seven to eight hours of sleep each night to help reduce your desire for late-night snacking.

3. Have a Meal Plan:

Meal planning helps prevent you from eating out on impulse, and making poor food choices. Having a food plan helps you reduce the anxiety about how much you are eating and helps you keep hunger at the cover.

4. Eat regular meals throughout the day:

Eating balanced, nutritious meals throughout the day can help you feel satisfied and reduce your cravings for snacks later in the evening. Foods containing both proteins and fibers have nutritional value that helps curb hunger. It could help you feel satisfied throughout the day and prevent you from hunger and snacking through the night. Eating high-fiber and protein nutrients meals has been proven to reduce hunger by 60% and subdue the urge of eating at night.

5. Brush After Nighttime Meal:

Most people often enjoy the fresh feeling of a neat mouthwash after a nighttime meal and do not want to taint it with food. If you wash after a nighttime meal shortly before going to bed you are most likely not to eat at night

6. Stay Hydrated:

Drinking plenty of water and keeping your body hydrated has proven to subdue hunger over time. Keeping the body hydrated comes with so many health benefits which include weight loss, calorie reduction, aids digestion, aids quick satisfaction, and reduces nighttime eating. Try to drink a glass of water before reaching for a late-night snack.

7. Avoid Skipping Meals:

Always ensure that you try your possible best to stick to an adequate eating schedule because it has been studied that an adequate and proper eating plan tends to reduce BED (binge eating dysfunction), and reduces unnecessary cravings. Try to eat your meals at the same time every day and avoid eating within a few hours of bedtime.

8. De-Stress:

Most people find themselves using food as a means of suppressing stress, tension, and anxiety. Honestly using excessive food to subdue hunger is only temporary. And it does more harm than good, especially in cases where it’s fast becoming a habit and leading to NES ( nighttime eating syndrome ). Some effective ways of reducing stress in place of binge eating include:

  • Yoga
  • Exercise
  • Music
  • And massage

9. Clean Out Unhealthy Snack In The Kitchen:

Keeping unhealthy snacks and junk in the kitchen makes it a lot easier to binge eat at night. Instead of stocking up the kitchen with unhealthy snacks, you should fill up those loops with healthy food like fresh fruits, vegetables, nuts, and seeds, this reduces the option of unhealthy food and impulse nighttime snacking.

10. Seek Support:

In as much as the above-listed plans are vital sometimes nighttime eating syndrome and binge eating disorder needs strategic techniques to overcome, basically outlined by experienced professionals. Cognitive behavioral therapy is one of the proven therapy outlined by professional to aid in the control of BED and modifies eating pattern.

 11. Find alternative activities:

If you find yourself reaching for snacks out of boredom, find other activities to occupy your time. Try taking a warm bath, reading a book, or practicing relaxation methods like meditation or deep breathing.


Breaking the habit of nighttime snacking can take time, but with persistence and patience, you can do it. By identifying your triggers, eating regular meals, establishing a routine, finding alternative activities, removing temptations, drinking water, and getting enough sleep, you can put an end to your late-night snacking habits and improve your overall health and well-being.

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