If you’ve noticed that a good portion of your food intake generally occurs when the moon is high up in the sky, it might be a sign of night eating syndrome.
Have you ever woken up in the middle of the night to the call of your stomach grumbling for fulfilment?
Well, we’ve all been there. Sometimes, we ignore it to fall back into dreamland.
Other times, the need is insistent enough for us to leave the warmth of our beds to shuffle blearily to the fridge to scavenge some food.
Either way, such events are so normal that they’re little more than a passing inconvenience.
But what does it mean if our constant craving for a midnight snack happens just a tad too often?
On Having Night Eating Syndrome
Night eating syndrome is a type of eating disorder characterised by consuming a larger amount of food than is typical during the night – at least a quarter of our daily caloric intake.
Other symptoms of this condition include:
- An intense urge to eat between dinner and when we go to bed.
- A loss of appetite in the morning.
- Sleep disturbances.
- Frequent displays of low moods or depression.
- Feeling that it’s not possible to sleep without eating.
If you’ve exhibited at least three of these symptoms, you might want to be worried.
Night Eating vs Binge Eating
Maybe it’s already been a concern for you, and you’re wondering if you’ve got binge eating disorder.
However, it should be noted that while they seem similar to each other, night eating syndrome and binge eating disorder are their own separate entities.
For one, those with binge eating disorder use food as a way to cope with negative emotions. For those with night eating syndrome, rather than soothing emotional hurts, eating is intended to help ease their insomnia so that they can fall asleep better.
Another difference relates to the timing and intensity of these eating episodes. Night eaters are grazers who consume food throughout the night. They might not even necessarily be eating that much; sometimes a quick snack is more than enough to do the trick.
But those suffering from binge eating disorder can consume a large amount of food in a short length of time, eating even after they’re already full. And these episodes aren’t limited to a specific period – they can be felt at any time.
Is night eating syndrome the same as binge eating disorder?
TLDR: No. Night eating syndrome is tied to disrupted sleep and involves smaller snacks at night, while binge eating disorder involves emotional eating and large quantities of food in a short time.
What Causes Night Eating Syndrome?
The true drivers of night eating syndrome are, unfortunately, yet to be determined.
However, research suggests that it’s linked to disruptions in our circadian rhythm. This inner body clock of ours doesn’t just tell us when we feel tired or alert, it also tells us when we feel hungry.
And if we’re feeling hungry when we should be sleeping, there might be an issue with our circadian rhythm.
Other contributing factors include genetics – meaning it might run in the family – and even stress.
According to Ms Toh Hui Moon, a clinical psychologist at the National University Polyclinics, in The Straits Times: “Cortisol increases our appetite and our motivation as well, including the motivation to eat, which may lead to overeating behaviours.”
How Night Eating Affects Your Health
Regardless of how we develop this condition, the result is the same: health complications.
For instance, indulging in too many calories at night sets you on the path towards weight gain.
Leaving it unchecked can only lead to obesity, making you more vulnerable to having high blood pressure and high cholesterol. You might even develop related chronic conditions, such as diabetes and heart disease.
So what can we do to protect our wellbeing from our inappropriately-timed cravings?
How To Manage Night Eating Syndrome
It can feel impossible to resist the temptation to raid your kitchen for a snack at 2am – but don’t worry. There are steps you can take to regain control and even conquer those cravings.
Eat Regularly Throughout the Day
Sticking to specific mealtimes can help you regulate your eating pattern, and it may even prevent you from feeling excessive hunger at night.
Follow Progressive Muscle Relaxation Exercises
This helps reduce tension, and can even calm you down if you’re feeling a little anxious. Importantly, it helps your body settle down for the long night ahead, so that you can enjoy a more sustained rest.
Restrict Your Pantry
If you’re still waking up in the middle of the night with the urge to eat, it helps to stock up on nutritious snacks like fruity granola bars or yogurt. Be mindful about your food choices, and avoid the sugary, high-calorie treats that are more likely to put your physical health at risk.
Try Melatonin
Melatonin supplements help regulate your sleep-wake cycle. It’s been proven to resolve sleep issues, helping you snooze longer – and reducing your nocturnal munching.
Seek Professional Help
If all else fails, it is important to turn to a healthcare professional for support. They can help you identify the triggers to your nightly bingeing episodes, and help replace those unhealthy behaviours with more positive coping mechanisms or habits. A psychiatrist can also prescribe medication if it’s determined that it may help you on your path to recovery.
It is important to be proactive when it comes to managing and overcoming this condition. Embracing the opportunity to make meaningful changes and prioritise your health will set you up for a healthier and happier lifestyle.
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External References
- Cleveland Clinic. (2024, September 30). Night Eating Syndrome (NES). Retrieved from: https://my.clevelandclinic.org/health/diseases/21731-night-eating-syndrome-nes
- Iavarone, K. (2022, November 24). What to know about night eating syndrome. Medical News Today. Retrieved from: https://www.medicalnewstoday.com/articles/night-eating-syndrome
- Johnstone, A. (2022, October 13). Commentary: Late-night eating may cause greater weight gain — new research points to why. CNA. Retrieved from: https://www.channelnewsasia.com/today/voices/commentary-late-night-eating-may-cause-greater-weight-gain-new-research-points-why-4869046
- Kaur, A. (2020, October 18). More people overeating or binge eating to cope with greater stress during pandemic. The Straits Times. Retrieved from: https://www.straitstimes.com/life/more-people-are-overeating-or-binge-eating-to-cope-with-greater-stress-during-pandemic
- Root, K., & Miller, K. (2015, January 22). Binge Eating Disorder vs. Night Eating Syndrome. WebMD. Retrieved from: https://www.webmd.com/mental-health/eating-disorders/binge-eating-disorder/features/binge-eating-disorder-night-eating-syndrome
- Salman, E.J., & Kabir, R. (2022). Night Eating Syndrome. In: StatPearls [Internet]. Retrieved from: https://www.ncbi.nlm.nih.gov/books/NBK585047/
