Night Eating

Whether it's to calm anxieties or loneliness, to make up for insufficient calories during the day, to offset boredom, to help us sleep or just out of habit, overeating after dinner is very common. At night, we are tired and we want to relax. Our evenings tend to be less structured and we have fewer distractions to keep us from our emotions. For some of us, evenings are the only time of day when we find ourselves all alone. As nutritionist Dr. John Bagnulo states, "The demons come out at night.”

Eating at this time can be detrimental to our health. The foods we reach for are usually refined carbohydrates, as they increase our levels of serotonin. Serotonin is a neurotransmitter that makes us feel good. More often than not, these types of foods are high in calories and cause spikes in our blood sugars which, over time, can lead to insulin resistance and diabetes. Unfortunately, our body becomes accustomed to (and starts to crave) these calories; since eating in the evening can often lead to a delayed breakfast, the cycle of night eating continues.
Emotional Eaters – To alleviate depression, anxiety, boredom and loneliness, we sometimes fill the void in our life with food. Strategy: Create an awareness of needs – write in a journal about how you are feeling BEFORE you go to the kitchen. What do you really need at that moment? Comfort? Support? What, besides food, can help? Calling a friend? A relaxing bath? Pausing for a few moments is sometimes enough to make the craving pass.

Dieters – Many people trying to lose weight may skip breakfast or have a really light breakfast, and then have only a salad for lunch. They then come home and eat all evening long because they have not had enough calories during the day. Strategy: Regulate your eating and your blood sugars by getting three meals a day and healthy snacks in between. Make sure you include protein rich foods with all your meals. Eating regular meals that include lean protein and healthy fats is one of the best ways to PREVENT overeating.

Eating to Sleep – Some people feel that if they go to bed hungry they will have a poor night's sleep. The problem is, they wake up again at 2:30am when the effects of the food wear off and they go back to the kitchen to eat again. A diet full of blood-sugar-spiking foods (simple carbohydrates), which over time can lead to insulin resistance, is sometimes to blame. Once people have insulin resistance they can have problems with sleep and hormones. Strategy: Keeping your blood sugars on an even keel starts with eating a protein rich breakfast, even if you aren't hungry. Weaning yourself off blood-sugar-spiking foods can help improve insulin sensitivity. If you do need foods to sleep, choose foods that won't affect your blood sugars such as a small piece of meat, almonds, pumpkin seeds or a spoonful of peanut butter.

In addition, change your evening activities away from food. Try an after dinner walk or listen to soothing music. Assign a time when the kitchen is closed. Sometimes we develop a conditioned response to food and relaxation. This is a learned behavior, and can be unlearned with practice and regular doses of self care.

Adapted from an article written by Celina Ottaway in Body & Soul