Summary of key points
We all know the struggle of juggling a million things at once—kids, work, home, and everything in between. It’s no wonder that by the time the day winds down, we find ourselves reaching for snacks late at night. If you’ve ever wondered why this happens and how to stop binge eating at night, keep reading.
1. Skipping Meals
It’s easy to put everyone else’s needs before our own. Skipping meals becomes a norm when we’re running on empty all day. But skipping meals can lead to intense hunger by nighttime, making it hard to resist overeating.
Solution: Prioritize regular, balanced meals throughout the day. Even if it’s a quick, nutrient-packed snack, keeping your body fueled helps maintain stable blood sugar levels and reduces the likelihood of nighttime binges.
2. Feeling Overstimulated
From managing tantrums to handling homework, our days are filled with constant stimulation. By the time night falls, our brains are still buzzing, and food becomes a way to decompress.
Solution: Find other ways to wind down. Try a relaxing activity like reading, taking a bath, or practicing mindfulness. This helps signal to your brain that it’s time to relax without relying on food.
3. Exhaustion
Being a mum is exhausting! When we’re tired, our bodies crave quick energy, and often, we turn to sugary or high-carb snacks for that instant boost.
Solution: Aim for quality sleep and give yourself permission to rest. Incorporating a short nap or a few minutes of rest during the day can make a significant difference in your energy levels and reduce late-night cravings.
4. Time for Themselves
Nighttime might be the only “me time” you get. It’s tempting to pair this precious time with indulgent snacks as a form of self-care.
Solution: Redefine what self-care looks like for you. Explore activities that nourish your soul and help you unwind, like journaling, crafting, or even a short walk. This can help you feel fulfilled without the need to eat.
5. Restrictive Dieting
Restrictive dieting during the day can lead to a rebound effect at night, where your body demands the calories it missed out on earlier.
Solution: Embrace a non-dieting approach, like intuitive eating. Allow yourself to eat when you’re hungry and choose foods that satisfy you without guilt. This balanced approach helps prevent the cycle of restriction and bingeing.
How to Stop Binge Eating at Night
If you’re struggling with binge eating, consider seeking support from a professional. Erin Murnane from Balance and Bite is a fantastic resource for mums looking to break free from this cycle. As a binge eating dietitian, Erin helps women understand their eating habits, develop healthier relationships with food, and learn sustainable ways to nourish their bodies.
When to See a Binge Eating Dietitian
- If you find yourself eating large quantities of food at night and feeling out of control
- If food is impacting your sleep and daily functioning
- If you experience guilt, shame, or distress about your eating habits
Final Thoughts
Breaking the cycle of nighttime eating isn’t about willpower; it’s about understanding and addressing the root causes. By making small, sustainable changes and seeking support when needed, you can create a healthier relationship with food and enjoy more restful nights.
Remember, mums, you deserve to feel good about yourself and your eating habits. Take it one step at a time, and don’t hesitate to reach out for help.Â
If you’re ready to start your journey towards a healthier relationship with food, consider connecting with Erin Murnane from Balance and Bite. And for more tips on how to stop binge eating and reclaim your health, keep following our blog!
