How to Prevent Night Eating?
In the first meetings of my clients, I often hear the following sentence very often. I don't think about eating during the day, I don't mind not eating anything all day, but when I get home I eat all night, sometimes even waking up from sleep. This is called 'Night Eating Syndrome'
Under-eating during the day, inadequate food intake may be pushing you to eat during the night. If we do not take this situation under control, we may face weight gain, fat gain and even obesity.
Here are 5 ways to cope with night eating attacks.
- Research shows that one of the biggest causes of night eating syndrome is stress. Stress or depression during the day can increase your night eating episodes. The most basic way to get rid of this problem is to manage stress.
- Inadequate nutrient and carbohydrate intake during the day triggers night eating. Changing the way you eat during the day, having a regular breakfast, ensuring protein-carbohydrate balance, and eating when hunger starts to be felt will support you in controlling night attacks.
- Quality sleep prevents you from waking up at night and eating. It is healthy to prepare for quality sleep in advance. If you urinate frequently, it would be good to limit your fluid intake after 8 pm.
- Caffeine negatively affects the quality of your sleep and the time it takes you to fall asleep. For the regular secretion of melatonin, our sleep hormone, it will help to reduce or even completely stop caffeine intake after 17.00. Instead, you can prefer herbal teas such as fennel, chamomile, lemon balm, linden.
- Another reason for night eating may be low blood sugar during sleep. I strongly recommend that you consult an internist or endocrinologist.
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