Last Updated on: 12th July 2024, 12:18 pm
This article was written by Associate Registered Nutritionist (ANutr) Cherie Ko, and reviewed by Registered Dietitian, Sarah Idakwo.
Binge eating is characterised by the consumption of large quantities of food in a short period, even when not physically hungry. This behaviour is often accompanied by a sense of loss of control while eating (1)
Lets face it, we’ve all had those moments when we’ve turned to ice cream straight out of the tub, eating for comfort rather than hunger. However, it poses significant challenges and can negatively impact one’s well-being when it turns into a binge.
In this blog, we’ll explore the triggers of binge eating, why it occurs more frequently at night, and practical strategies to prevent it.
Triggers of binge eating
Various factors can trigger binge eating. Understanding these triggers can help in developing strategies to manage and overcome them.
Having a restrictive diet
Do you find yourself eating healthily throughout the day, only to lose control and binge eat later? Following a highly restrictive diet can lead to feelings of deprivation, thus increasing the risk of binge eating. In addition, irregular meal patterns and skipping meals can lead to increased hunger and cravings, making it more likely to overeat later in the day (2).
Dealing with strong emotions or stress
Strong emotions such as stress, anxiety, and depression can drive individuals to seek comfort in food. Binge eating serves as a temporary relief from these unpleasant emotions. However, this coping mechanism often leads to guilt and regret, perpetuating a cycle of emotional eating (3).
Low Self-Esteem
Binge eating can be a temporary way to feel better or to numb out those difficult feelings. However, it can quickly turn into guilt, shame and take an even greater toll on your self-worth. In the long run, this cycle can make you feel worse, reinforce negative thoughts every time you binge eat, and also feed into low self-esteem (4).
Why does binge eating occur more frequently at night?
Night time often becomes a period for reflection, where the day’s stress and emotions surface. This can lead to a flood of thoughts and emotions, which can be a lot to handle and deal with at once. To cope, one might seek comfort in food to help deal with these emotions.
Additionally, our levels of the hunger hormone, ghrelin, tend to be higher in the evening. This can lead to increased hunger and cravings. Stress can further elevate ghrelin levels, making nighttime a high-risk period for binge eating (5). Fatigue at the end of the day can also impact our emotional regulation, reducing our ability to manage emotions effectively and increasing the likelihood of bingeing (6).
Practical Strategies to Prevent Nighttime Binge Eating
Implementing practical strategies can help manage and prevent nighttime binge eating. Here are some effective tips:
Eat regular meals throughout the day
Avoiding restrictive diets and focusing on a balanced approach to meals and snacks throughout the day can help maintain stable blood sugar levels and reduce the likelihood of extreme hunger, which could trigger binge eating. Making sure that we have satiating and balanced meals can also help us regulate our hunger hormones and cravings.
Identify emotional triggers
Binge eating is often triggered by an emotional state or is used as a way to cope with intense emotions. Understanding the difference between physical hunger and emotional triggers can be crucial to preventing binge eating.
Physical hunger often comes with physical symptoms such as a rumbling tummy, hunger pangs, and having an empty feeling in your stomach. On the other hand, emotional hunger can manifest when you are experiencing intense emotions or having sudden, urgent and specific cravings that cannot be satisfied by eating any food.
Identifying and differentiating between the two can help consider alternative coping mechanisms such as mindfulness, meditation, and deep breathing to manage binge eating. Keeping a journal to track your emotions, thoughts, and circumstances surrounding your binge episodes, can help to anticipate and manage these situations more effectively.
Get Plenty of Sleep
Studies reported that people with binge eating exhibit poorer overall sleep quality compared to people without binge eating, and may also exhibit greater hypersomnia/daytime sleepiness, insomnia, and difficulty falling asleep.
Sleep deprivation can disrupt the balance of hunger hormones. It can lead to a rise in hunger hormone, ghrelin, and lower levels of the satiety-inducing hormone leptin, leading to increased cravings and a higher likelihood of binge eating (7).
Aiming for 7-9 hours of quality sleep each night to support your body’s natural hunger cues and reduce the risk of nighttime overeating.
Establishing a healthy evening routine
Set regular dinner times and limit screen time during meals can help to promote mindful eating. Keep it consistent and your brain will soon start building an association between dinner time and winding down for the day.
Engaging in evening or self-care activities can also bridge the gap between your active day and relaxation time. These activities can help shift your focus away from food and take your focus away from binge eating.
Conclusion
Night time binge eating can be challenging and can significantly impact your well-being. By understanding the triggers and implementing practical tips, you can regain control over your eating habits and improve your overall well-being.
Are you ready to take control?
If you’re struggling with night time binge eating and need additional support, reach out to our team here to take your first step towards recovery.
