Why you eat at night—and 6 ways to stop
WRITTEN BY: COACH DEBRA P.
If you haven’t stared deep into the light of the refrigerator late at night—trying to figure out what you want to eat—then it’s possible you may not be human. Kidding, kidding. But we’ve all been there, right? And you may genuinely be hungry for those few bites of leftover pad thai or a handful of baby carrots. It may also be that what you’re really after isn’t food at all. Either way, it’s worth considering why you’re reaching for that 10 PM snack.
The root cause of late-night noshing
First, we want to acknowledge that eating at night in a way that disrupts your sleep could signal a more serious health concern worth discussing with your primary care provider. If you feel like you’re wrangling with a regular case of the midnight munchies, however, here are some common causes:
Boredom. Many people eat mindlessly—meaning they’re not genuinely listening to their hunger cues, but instead turning to food because it’s something to do. Eating provides a form of stimulation. According to the Cleveland Clinic, physical and emotional hunger are quite different.
Emotional or mental health needs. Similar to boredom, the impulse to eat could be the result of an emotional trigger, such as anxiety or stress. People can end up managing their moods with food rather than addressing the root cause of their feelings.
Too little food during the day. This one is sure to draw you to the fridge like a tractor beam. Remember: dieting should not be about deprivation. It’s important to nourish yourself throughout the day for health reasons (obv) and to prevent overeating at night. Aim to have something every four to five hours to help maintain optimal blood sugar balance and keep you satisfied.
Sleep deprivation. You might not equate being tired with eating your kid’s mac and cheese straight out of the fridge, but it actually has a huge impact on hunger. When you're sleep-deprived, your body craves quick energy—often in the form of high-cal foods—which can lead to overeating.
Medical issues. When was the last time you had your blood levels checked? The body has multiple systems that coordinate to signal your need and desire for food. If one of those systems is running sub-optimally, you could end up in an unhelpful eating pattern. This could negatively impact your overall health and well-being, not to mention the number on the scale. An overactive thyroid, for example, can cause intense hunger due to the rate at which the body is burning calories.
Hunger hormones. Many different hormones contribute to weight and appetite, but the top three to be aware of are insulin, ghrelin, and leptin. Insulin instructs the body to store glucose, and when your body becomes inundated with sugar (i.e. glucose), that signal can become less effective over time—leading to overeating in order to achieve the blood sugar regulation that insulin can no longer provide. The hormone leptin tells the body that you are full. If it becomes downregulated, you may eat more than you really need. Ghrelin, on the other hand, is responsible for triggering physiological hunger. A lack of sleep can impact how ghrelin is regulated and cause increased appetite.
What can you do about all this? Here are some proactive steps you can take to curb nighttime eating:
Practice mindfulness Tuning into your emotional, mental, and physical needs can help you discern true hunger from another need. Is the food serving as a replacement for something else? Do you need mental stimulation? Perhaps more social connection? Before you grab a bite, pause and think about where that urge is really coming from.
Eat regularly Along with helping to regular ghrelin and leptin levels, eating at regular intervals will maintain blood sugar balance—which can go a long way toward staving off cravings.
Get enough ZZZs It bears repeating: Too little sleep is known to stimulate hunger. In addition to aiming for 7 or so hours of shut-eye a night, make sure you’re practicing good sleep hygiene habits so you’re also getting good quality rest. Read our article on building a sleep routine for tips.
Manage stress Does your mind race when you go to bed at night? Learning some tools to manage stress can help you maintain healthy body weight and care for yourself so that food is not a source of relief.
Be active Regular, daily movement is key to balancing hormones and improving hunger signals. Plus it’s a great way to de-stress.
Check-in with your doctor If you’re concerned about your eating habits—or if anything feels different or off, for that matter—don’t hesitate to talk with your primary care provider.
Take some time to log your meals, movement, and other dailies in the app to track your progress. It gives you time to reflect, and science shows it supports your success.
About Coach Debra P.
I made my way to health coaching as a profession in the past 4 years. I have a bachelor's degree in psychology with emphasis on human performance, and a master's degree in industrial and organizational psychology. I spent a decade working as a social worker and a yoga teacher, and I'm certified Hatha Yoga instructor at the 200-hour level. As a health coach, I've had the opportunity to share my love of mindfulness and holistic health practices with others. My desire to help others learn, grow, and achieve greater health led me to Found, where I get to champion the individual's process of change. I live on the front range of Colorado and feel lucky to get to enjoy being sandwiched between the plains and mountains.
