Stop eating at night - 3 tips against nighttime hunger attacks

We all know that: We stand in the middle of the night in the soft light of the refrigerator and study its contents. Whether it's the leftovers from dinner or a piece of apple pie, everything looks delicious. But we know exactly that we should actually be sleeping in bed.

If you simply have an appetite for a piece of cheese from time to time late in the evening, grab it. As long as it doesn't become a regular, that's no problem. However, if it doesn't stop at “once in a while,” eating at night can lead to weight gain, sudden hunger attacks, and sleep problems. But what can you do about nighttime appetite?

1. Get enough sleep

No matter how alert you feel after your third cappuccino, there is no good enough reason to miss out on sleep. Lack of sleep completely disrupts the body's natural eating rhythm. The hunger hormones become imbalanced and you have a strong need for fast energy sources such as sugar or caffeine — So you are not only eating more, but above all eating unhealthy foods.

You've probably already understood what we're getting at: Enough sleep is the magic word. Use the evening hours to relax and go to bed at a reasonable time — on average, an adult needs 7 to 9 hours of sleep to be properly fit the next day. If you have trouble sleeping through the night, make up for missed sleep during the day during a 30-minute nap. Whatever suits you best, it's important that you develop a healthy sleep routine. As a result, nighttime hunger attacks disappear all by themselves.

2. Eat enough during the day

Do you flirt with a cookie jar late in the evening? It may be because you didn't eat enough or the wrong food during the day. To keep your appetite under control and prevent food cravings, eat healthy meals at regular times. Scientists recommend six small meals a day. This is the most effective way to keep blood sugar levels constant and reduce hunger.

In addition to this new routine, be sure to eat enough healthy fats, protein, and fiber. These food groups not only balance blood sugar levels, but also curb appetite. Protein in particular can reduce hunger by as much as 60% — eggs and broccoli have never been so delicious!

3. Distract yourself

How do you feel at night? Nervous? Bored? Restless? Negative feelings can make us feel the need to eat even when we're not hungry at all. It's a natural distraction for our brain. To prevent this, it is important to become aware of your negative feelings and deal with them effectively. When exactly do the nocturnal cravings occur and what do you feel about them? Is there a better way to respond to these feelings?

Instead of reaching for your first snack, you could take a bath, read a book, or call a friend. Another way to combat emotional hunger attacks is exercise. Go to the gym — a gentle workout releases endorphins and makes the appetite disappear. Try out different activities and workouts and see what works best in those moments.

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