We’re all familiar with the term “midnight snack.” It’s the common practice of enjoying a little snack some time after dinner. And while the occasional evening treat is not a bad thing, frequently eating before bed may be negatively affecting you in ways you didn’t realize.
Not to mention, eating large amounts in the evening can be connected to disordered eating habits and may be a sign of emotional stress.
What is night eating syndrome?
According to Cleveland Clinic, “Night eating syndrome (NES) is when you wake up several times in the middle of the night to eat. You may eat a large amount of your daily food intake after dinner and before breakfast. Occasional night eating is common. But night eating syndrome doesn’t just happen every once in a while. It happens several times per week, often with multiple wakeups per night. Night eating syndrome is an eating disorder that happens alongside a sleep disorder (insomnia).”
The causes of NES are not fully known, but a number of factors may play a role in the development of this disorder.
- Circadian rhythm disruption — NES is often linked to disruptions in the body’s circadian rhythm, which regulates the sleep-wake cycle and eating patterns. Individuals with NES may have a delayed circadian rhythm, leading to increased hunger and food intake at night;
- Hormonal imbalances — Factors like alterations in the levels of the hormones melatonin, cortisol, leptin and ghrelin, may contribute to the development of NES. These hormones play crucial roles in regulating appetite, sleep and metabolism;
- Psychological factors — Emotional stress, anxiety and depression are commonly associated with NES. Eating at night may serve as a coping mechanism for dealing with negative emotions or stress;
- Genetics — There may be a genetic component to NES, as it tends to run in families. However, more research is needed to understand the genetic basis of this disorder;
- Lifestyle and influences in one’s environment — Irregular meal patterns, high-stress environments and lack of routine can exacerbate symptoms of NES. Shift work or irregular sleep schedules can also contribute to the disorder.
Oftentimes, intervention is required to address the potential causes and help re-establish a healthy circadian rhythm in addition to better structured eating routines.
What’s the harm in late night eating?
While it might sound like there’s not much to lose from a late night snack, it can actually negatively impact your body in a variety of ways.
1. Weight gain and obesity
Consuming a large portion of daily calories at night can lead to weight gain and increase the risk of obesity. This is due to the body’s reduced ability to metabolize food efficiently during nighttime hours and why it’s recommended to stop eating a few hours before bedtime.
2. Sleep disturbances
Eating late at night is often associated with poor sleep quality and insomnia. Frequent awakenings for eating can disrupt the sleep cycle, impacting overall restfulness and leading to chronic sleep deprivation. This can increase feelings of fatigue, irritability and cognitive impairments during the day, making it difficult to be mentally present at work/school.
3. Metabolic problems
Night eating can disrupt normal metabolic processes, increasing the risk of metabolic syndrome, insulin resistance and type 2 diabetes. The altered timing of food intake can affect glucose metabolism and lipid profiles, contributing to overall poor functioning of one’s metabolism.
4. Nutritional imbalance
Individuals with NES may not consume a balanced diet, as nighttime eating often involves high-calorie, high-sugar and high-fat foods. This can result in deficiencies in essential nutrients and vitamins, impacting overall health and well-being.
5. Mental health implications
The disorder is closely associated with mood disorders such as anxiety and depression. The cyclical nature of NES, where eating at night leads to feelings of guilt and distress, can further harm any preexisting mental health issues, creating a feedback loop of emotional eating and further psychological distress.
6. Social and emotional consequences
NES can lead to social isolation and embarrassment, as individuals may feel ashamed of their eating habits and reluctant to discuss their condition. This can impact personal relationships and contribute to lower self-esteem and quality of life.
Are you looking for a supportive environment for help?
Overcoming the temptation to eat at night, whether because it’s being triggered by stress, insomnia or an eating disorder, can feel challenging and sometimes unattainable. But with the right help, learning healthy habits is possible.
To get started with someone who can help, reach out to Seeds of Hope by calling our offices at (610) 268-9245 or fill out an online contact form to get in touch today.
