Do you tend to eat just before you sleep? If so, this article is for you. Surprisingly, many people indulge in this habit even when they are not hungry.
It’s not just what you eat that counts – even when to eat matters. Yes, even when not to eat is of much importance.
Studies have shown that eating before bed can disrupt sleep. The purpose of this study was to discover the relationship between food intake and sleeping patterns. The researchers concluded that food eating during the night has adverse effects on the quality of sleep.
Night eating syndrome and food addiction are associated with increased body mass index and interrupted sleeping behavior.
Another study conducted by the National Institute of Health reveals that eating late in the day is common, and stress can induce eating. The research further revealed that appetite at baseline was higher in the PM than in the AM.
How can you suppress appetite before bedtime? Let’s dive in:
How to Suppress Appetite Before Bed
1. Eat Breakfast
Breakfast is the most important meal of the day, isn’t it? So, how do we go about it?
For a wholesome breakfast, go for food rich in protein. Eggs are a great source of protein.
Also, consider taking 350 calories under normal circumstances. However, you can take more depending on your physical activity.
Eating breakfast reduces food cravings and prevents overeating later in the day, according to research.
A study conducted by the University of Missouri-Columbia reveals that eating a wholesome protein-rich breakfast is an excellent strategy to help people stay satisfied longer. As a result, we avoid snacking between meals. As you may know, snacks add a lot of calories to the diet.
These findings further suggest that a healthy protein-rich breakfast can prevent overeating among young people.
Stay with me as I unveil more.
2. Eat and Drink Throughout the Day
Don’t just eat – eat balanced meals. A balanced diet contains protein, carbohydrates, healthy fats, fruits, and vegetables. Eat smaller meals frequently to stabilize blood sugars throughout the day.
Satisfaction with food during the day will suppress appetite before bed.
That said, when you feel hungry, don’t eat high-fat, high-sugar junk food or drink sugary sodas, juices, and sports drinks. Why? These foods may mess up your blood sugar levels leading to more cravings at night.
But if you are hungry between meals, eat healthy snacks. Nuts, fruits, and vegetables are ideal. Drink water if you are thirsty.
3. Establish the Cause
We can only find a solution if we first establish the cause. After determining the reason, we can take the right step to solve the problem.
Your appetite may increase before bed because of boredom or any of the reasons I’ve mentioned above.
4. Keep Your Mind Occupied
Create room for things you enjoy. You can take a walk, read a good book or even listen to music. All this will kill boredom.
Plan some evening activities to suppress appetite before bed. A new hobby can also do magic.
5. Avoid Keeping Junk Food in the House
If you tend to eat high-sugar, high-fat junk food, remove it from your house. Or make it difficult to access. Change your route if you pass through fast food outlets. Otherwise, the alluring fast food aroma may be too strong to resist.
Instead, store healthy wholesome food in your refrigerator.
6. Develop a Structured Routine
Structured working, sleeping, and eating time will help you control your food intake. By so doing, you will suppress your appetite before bed.
Have a set time for sleeping because proper sleep can help you manage your food intake. Hence reduce your body weight.
Research has linked a lack of sleep or poor sleep to high-calorie intake. If this continues for an extended period, it can increase the risk of obesity and other related diseases.
7. Keep A Food and Mood Diary
Ask yourself. What is making you reach for food at night? What is the trigger? To help you answer this, keep a “food and mood” diary as one of the ways of identifying the cause.
Food and mood diary monitors what you are eating and how it makes you feel before and after. Food and mood diary will answer the question of why you are reaching for a particular food. Once you fill it daily for two weeks, you will notice the patterns.
Once you have identified the pattern, it will be possible to break any negative cycle of behavior.
8. Use a Meal Plan
Plan your meal as part of your routine. Why a meal plan?
First, planning reduces the chances of eating on impulse. Secondly, it minimizes poor food choices. Thirdly, routine planning reduces any anxiety about how much you are eating.
Lastly, a meal plan helps you to distribute food throughout the day. Feel free to borrow from these meal plans.
9. Avoid Stress and Anxiety
Do you usually reach for food when you’re stressed? You are not alone. Stress is a common trigger for emotional eaters, which leads to overeating.
Some stressors come from within, while others come from outside of yourself. In short, some are within your control, others are not.
You can handle this by identifying your stressors and taking steps to avoid them. It is not difficult, but it is achievable.
10. Seek Professional Help
It’s not difficult to break this habit on your own. Plus, a problem shared is half solved.
If you live alone, reach out to friends or close family members. You can text or call them. Such an interaction is healthy and kills boredom.
If you live with friends, colleagues, or family, ask them to keep junk food away from your reach. Ask them to support you break the habit.
Look for forums on social media and other online platforms and share your struggles. Ask people who have overcome this problem to guide you.
11. Include Protein at Every Meal
Simply eating protein for breakfast is not enough, distribute it evenly throughout the day.
The best source of protein is lean meat, chicken, beef, pork, lamb, eggs, milk, cheese, and fish.
12. Introduce a Later Dinner
Move your dinner later in the evening. You can even create a new eating pattern by eating an early breakfast, mid-afternoon lunch, and a later dinner.
This idea may help you suppress appetite before bed for good.
If you embrace the above tips correctly, you will suppress appetite before bed. You will always enjoy your sleep looking forward to the following morning. Above all, your health will skyrocket.
Chances are you’re carrying excess weight if you usually eat at night. If that’s the case, follow this step-by-step system to lose the excess weight in as little at 7 days.[related_posts_by_tax posts_per_page="4"]