How Do I Stop Binge Eating at Night
This is a question that so many of us ask ourselves, especially when we’re feeling stressed or when our inner critic feels really loud. Many strategies that can help curb binge eating, but it’s important to remember that there is no perfect solution, and that treating yourself with kindness is the best first step.
Why do I binge eat at night?
Identifying the cause of binge eating can feel overwhelming, even impossible. Here are a few questions that can help you narrow it down:
How are you sleeping? Disrupted or inadequate sleep can leave us craving food (or beverages) that we wouldn’t normally reach for. Sugar provides the body with quick energy and dopamine, so it’s not surprising that you may find yourself wanting that triple caramel mocha or that packet of Oreos.
Are you feeling more stressed/bored/emotionally drained? When our nervous system is challenged, we may experience more cravings. Sometimes we eat to cope with difficult emotions or to find comfort in otherwise stressful situations.
Were you able to nourish your body during the day? Sometimes our body sends us signals that are hard to ignore when it feels that we need more nutrition. Think about that big project at work or school, or that time a coworker called out and you were stuck covering for them. If eating took a back seat to the work you had in front of you, you may notice that you NEED to keep eating in the evening when your body recognizes what it’s been missing all day.
Have you started a new routine, medication, or exercise plan? Believe it or not, each one of these things can impact how and when you nourish your body. Throwing off our routine can create challenges because, in many cases, our eating patterns have to shift along with our routine. Some medications quiet our appetite, while others ramp it up. Exercising, especially when starting something quite challenging, can increase the need for nourishment.
Dietitian Nutritionist Tips to Stop Binge Eating at Night
First, remember what you read at the beginning of this blog. Be kind to yourself. Binge eating can feel terrible, and it feels even worse when you blame yourself. It often comes with feelings of guilt and shame.
Be curious and allow yourself the time and space to learn.
Focus on sleep hygiene. A good evening routine with a consistent bedtime and reduced screen usage can help your body relax and settle into a comfortable rhythm. You can try relaxation techniques like guided meditation to help.
Give your emotions some attention. Chat with your support person or therapist about how you’re feeling. Keep a journal, or even use the notes app on your phone if that feels helpful. Letting those emotions out can help you process what you’re feeling and allow you to turn toward other, more helpful coping techniques.
Eat throughout the day. Undereating, for whatever reason, can leave your body feeling depleted and stressed. Try to eat every 2-4 hours, depending on your schedule, to help your body feel confident that its needs are being met. Our bodies like balance, so make sure your meals and snacks have protein, fat, AND carbs. Trust me, I know how it feels to run late and think that skipping breakfast will help - but that’s actually the opposite of what skipping any meal will do. Give yourself grace (and a snack!).
Create a food routine. This sounds simple, but it can be one of the most effective tools to avoid binge eating later in the day. Think about a few foods for each snack and meal (and the time of day you eat them)and write them down. Then use your handy list to help with decision fatigue, indecision, or frustration.
Get Help! Registered dietitians who are knowledgeable about binge eating can help you figure out why binge eating happens. At Side By Side Nutrition, we can help you, and give you the nutrition support you need to get through it. . We’re here to support you!
At Side By Side, we offer holistic, evidence-based support for individuals struggling with binge eating and eating disorders. Our approach centers on self-compassion, body trust, and individualized care. Together, we’ll work to restore nourishment, support emotional resilience, and help you build a life where you can thrive.