Khaberni - With the prevalence of snacking at night, nutrition experts suggest that this habit is often linked to daily lifestyle patterns, not actual hunger. According to a report on the “Verywell Health” website, some simple modifications can help significantly reduce this urge.
Studies indicate that skipping meals or not consuming a balanced diet during the day may force the body to seek additional energy in the evening. Therefore, it is advised to eat three main meals daily, including protein and fiber to maintain a feeling of fullness.
The timing of dinner also plays an important role; it is preferable to eat it about three hours before bedtime to avoid feeling hungry or experiencing digestive disturbances later.
Psychological and behavioral reasons
Nighttime eating is not only linked to hunger but can also be a result of stress, boredom, or even a daily routine associated with watching television. Thirst can also be mistaken for hunger, leading to eating when there is no real need.
Recommendations suggest that drinking water or consuming a warm, caffeine-free beverage can help reduce this desire, alongside practicing relaxation techniques such as deep breathing.
Lack of sleep is associated with increased appetite, as it affects the hormones responsible for hunger, which increases the likelihood of eating late at night. Moreover, staying up late provides additional time for eating.
On the other hand, adhering to a regular sleep routine helps reduce these behaviors and improve appetite balance throughout the day.
Late eating can affect the body's natural rhythm, increase the risk of digestive disorders and high blood sugar, especially among certain groups. Nevertheless, experts confirm that having a small snack when needed is not a problem in itself if it is part of a balanced diet.
Overall, reducing nighttime eating is linked to regulating daily lifestyle patterns, where simple habits can make a clear difference without the need for strict restrictions.
