I don’t know about you, but I am an emotional, night time eater. I find if I follow the Circadian Rhythm, and hit the sack earlier in the night, I do much better and experience less urges. (Click here to read my blog on the Circadian Rhythm)
I have a good understanding of what triggers my night time eating but, I still fight it when I do not go to bed by 9:00 pm.
Findings from the International Journal of Obesity
The International Journal of Obesity conducted a study to better understand why evening hours pose a high risk for overeating and unhealthy snacking.
Blood tests were used to measure stress and hunger hormones, but participants also related their subjective levels of fullness.
Researchers discovered that the time of day significantly influenced hunger levels, with stronger perceived appetite in the evening than in the morning. Eating the test meal later in the day also reduced blood levels of peptide YY, a hormone linked to smaller appetite. Additionally the findings suggested that stress may increase hunger hormones more in the evening than earlier in the day and that hormonal influence on appetite appears to be greater for people prone to binge eating.July-August 2018 ACE Fitness Journal
One of the suggestions that the article made for people who are vulnerable to late night eating, should be counseled on strategies to overcome the sensations.
What else can we do?
- Perform light, evening, cardio exercises to reduce stress: walking, bike ride, etc.
- Consume more calories during the day
- Eat high-protein, fiber-rich foods at dinner to suppress hunger
- Avoid late night screen time: television (lots of late night fast food commercials can increase cravings), phone time, computer time
- Shut down all electronics 30 minutes before bed
- Block all light coming into your sleeping area
Remember: I am not a licensed Nutritionist or Life Coach. Any information I share are from 3rd parties. You must do your research and seek direction from your doctors/nutritionists before you make drastic changes in your exercise routines, eating habits, vitamin and mineral intake.