Do you know that feeling? The one where you’ve finished a healthy dinner and then thought to yourself, “I need a snack.” Then, before you know it, the entire bag of chips or carton of ice cream is gone and you stop and think to yourself, “wow, what just happened, I wasn’t even hungry!”
I’ve lost count of the clients who want stop their late night snacking. Some even find themselves waking up in the middle of the night and getting out of bed to find something to eat. They feel ashamed, guilty, and think something is wrong with them. They often say to me, “if only I had a little more willpower or discipline.”
What’s crazy is that this really isn’t a willpower problem. In most cases, it’s a human physiology (the science of how the human body works) problem. The good news is that you can “stack the cards” in your favor and say “goodbye” to the late-night eating that is disrupting your sleep, exploding your waistline, and crushing your health goals.
Here are the keys to successfully ditching late night eating:
The #1 first step to stopping your late-night cravings for high sugar and fat is to stop skipping meals during the day. Eating three meals per day is an important step in ditching nighttime cravings. The reason behind this is that eating regular, healthy meals throughout the day helps control your blood-sugar levels. Not only does this important step improve your insulin response, but it also improves your body’s regulation of melatonin, cortisol and many other hormones.
If you must have a late-night snack, choose healthier options that will support the deeper, uninterrupted sleep you’re in search of. Foods rich in nutrients, high in fiber, and balanced with some lean protein and healthy fats (think avocado, or nuts and seeds) will better control your blood sugar while you sleep. This helps reduce the frequency at which you wake up at night, helping you to feel more refreshed and ready to tackle your day each morning. An example of this is avocado chicken salad, or Greek yogurt with nuts. Believe me, the chips, ice cream, and chocolate are contributing to your frustrating 2 a.m. wakeups and disrupted sleep.
Get in the habit of enjoying an unsweetened or lightly sweetened hot cup of herbal tea at night. Tea comes in so many great flavors and pairs very well with collagen making it a great way to wind down for the day and crush those late-night cravings. This has worked for many of my clients over the years.
Late night eating is a struggle for many (so, you are not alone), and it also plays a big role in the health of your body. The strategies we’ve learned today work, but they only work if you start with the first one and eat regular meals during the day and get your body fed. Next, make your evening and nighttime a good excuse for some extra “YOU” time to take a walk, join a class or try a new hobby that provides greater benefits than exploring or battling with your cravings.
Fran Sutherlin, RD, MS is a local registered dietitian, specializing in using digestive wellness to prevent or manage chronic disease. She has a master’s degree in nutrition, is a personal health coach, speaker, and owner of Sustainable Nutrition. She can be reached at 970-444-2122 or fran@fransutherlin.com.
