Are you waking up in the middle of the night unable to fall back to sleep without eating a meal, or find yourself sleep-walking to the refrigerator and noticing in the morning the evidence of your night eating episode?
If you are unable to fall asleep at night until you feel overly full, it may be indicative of a form of disordered night eating, which may be caused by Night Eating Syndrome (NES).
As with other eating disorders, successful treatment of NES typically requires a combination of therapies. Treatment typically begins with educating individuals about their condition so they are more aware of their eating patterns and can begin to identify triggers that influence how they eat. Just identifying that they have NES and knowing that there are effective strategies to changing the behaviors is the important first step toward recovery.
For those who are struggling but embarrassed to mention the behavior, the identification and affirmation of NES can be liberating. For bewildered individuals who awaken to remnants of food and empty containers, this discussion can provide the first steps towards recovery.
Tips for Overcoming Night Eating Syndrome
Light exposure: It is our very primal nature to slow down, hibernate, and increase energy reserves during the winter, and to become more energized and awakened during sunnier times of the year. Nature guides us into this pattern by giving us fewer hours of day light during the winter. Society, however asks us to work in opposition and further extend ourselves as if living in a perpetual summer. In fact, to keep up, we need light. Sunlight actually helps trigger production of serotonin, a neurotransmitter that helps boosts mood, regulates metabolism, and balance other hormones. The hormone melatonin, like serotonin, helps control our sleep and wake cycles, appetite, and mood. Just as light triggers serotonin release, the synthesis of melatonin requires an absence of light. Working together to control your circadian rhythm, you can think of serotonin as the “on” switch that awakens you and melatonin as the “off” switch that allows you to sleep.
Year round, try getting morning sunlight exposure to aid circadian rhythm regulation and help the body awaken and energize. Taking a morning walk, drinking your coffee or tea on the patio, eating lunch outside as weather permits, and even spending time near a window can all increase exposure to sunlight. Even introducing bright colors to indoor environments has shown to help some people.
Sunlight is also our primary source of Vitamin D, which can have antidepressant effects in addition to its known role in maintaining strong, healthy bones. If you are unable to consume enough food sources and your winter climate does not allow enough sun exposure, it may be wise to consult your physician or dietitian about Vitamin D supplements.
Prioritize sleep: If we do not sleep, we will be hungry, especially for carbs and sugar because ghrelin, the hormone that drives hunger goes up and peptide yy, the hormone that makes us feel full, goes down. Just like being stressed can affect circadian rhythms, so can a lake of sleep. Your melatonin starts increasing about two hours before bed to prepare your body for sleep, which can be disrupted by night time snacks, resulting in poor sleep.
Most people need between eight to nine hours of sleep a night. Poor sleep is also associated with higher levels of the hormone cortisol, known as the stress hormone, because it is secreted during times of fear or stress, whenever your body goes into the fight or flight response. Some tips for improving sleep include turning off the TV an hour before you go to bed, and read a book or listen to soothing music instead. Dimming the lights in the evening is also effective so as to stimulate the secretion of the melatonin you need for a good night’s sleep.
Eat breakfast: This is the key strategy to stop the nighttime cravings, and people who eat breakfast are more likely to maintain a healthy weight.
Don’t drink your calories: Sugary beverages spike your insulin and blood sugar and will cause cravings. Let’s also not forget that alcohol can have a similar effect!
Make sure you eat regularly: Have breakfast, lunch, and dinner. The body is a hormonal clock, and we must eat in rhythm to keep it in balance.
Keep your Blood Sugar Levels Well Managed: Many hormones are sensitive to swings in blood sugar, including both melatonin and cortisol. This doesn’t mean eating low-carb, but rather to avoid spikes in blood sugar from high glycemic load foods. Too low carb of a diet can disrupt circadian rhythms by increasing cortisol and affecting insulin sensitivity, plus high starch meals about 5 hours before bedtime have been shown to improve sleep quality.
Have protein, good-quality fat and whole grains at every meal: Well-balanced meals lead to well-balanced blood sugar, and these meals are much more satiating than unbalanced meals. Research shows that when you are deficient in protein your cortisol levels will be chronically elevated. Good quality, unrefined fats, especially those rich in omega-3 fatty acids help lower cortisol and the inflammation it causes. Be sure to have quality grains and seeds such as quinoa, millet, buckwheat and amaranth. Including these as part of your evening meal can actually be calming and may help you sleep better.
Eat foods high in tryptophan: Melatonin is made from serotonin which is made from tryptophan. Nuts, seeds, tofu, cheese, lean red meat, chicken, turkey, seafood, oats, beans, lentils, and eggs are all good sources of tryptophan. Eating more of these foods is a great way to boost production both of serotonin and melatonin. Seafood has the added benefit of having more tryptophan while also having less of the other amino acids which compete with tryptophan to cross the blood-brain barrier. Eating seafood also contributes long-chain omega-3 fats to your diet. These healthy fats help support circadian rhythms by improving neural health in the brain and by improving resilience to stressors (if you’re getting high dietary omega-3s, you secrete less cortisol in response to stress).
Get activity: Time and time again, physical activity has proven to have amazing antidepressant results almost as powerful as medication. Endorphins are released into the bloodstream helping to energize our body and mood. Physical activity can also generate body heat and improve circulation. Getting some kind of activity during the day, even a walk here or there, has been shown in clinical trials to support melatonin production, however, it’s best to be active earlier in the day, since intense activity later in the day can delay your evening melatonin production, keeping you revved up longer in the evening. Furthermore, working out in a bright environment in the evening can also suppresses melatonin. Otherwise, any kind of activity all other times of the day (even better if it’s outside!) will help support circadian rhythms. Note- Individuals with eating disorders are advised to seek medical approval and clearance from their treatment team before beginning an exercise routine because they are at higher risk for compulsive exercise and overtraining. Additionally, their bodies may be physically compromised and unable to manage any additional energetic or caloric expenditure. Once these risks are considered and assessed, you can decide if adding moderate exercise would aid your recovery.
Embrace seasonal variation: It is natural, normal and healthy to sleep more in the winter and less in the summer. But indoor lighting has robbed us of the natural seasonal variations in the amount of sleep we get, our activity levels, and even our appetites. Most of us live as though it’s summer year-round. Adhering to slightly different amounts of sleep according to the seasons, and eating seasonally will help regulate your hormones in a healthy way. This means your carbohydrate intake will likely vary by season too, which will influence cortisol and melatonin through effects on insulin.
Find your pause button and soothe the stress: Stress often leads to overeating. Breathing, yoga, physical activity, aromatherapy and meditation are great ways to reduce stress, balance brain chemistry and hormone production, and stop the nighttime cravings. If you are under stress, not only do you have all the effects of elevated and dysregulated cortisol to deal with, but you also disrupt your circadian rhythms. Reducing stress means to remove stressors from your life. Whether that’s saying “no”, asking for help, or making changes to the structure of your life, whatever you can do to reduce stress will make a difference. Coffee also increases the body’s stress response to psychological stressors, so it is best to save coffee consumption for the earlier hours of the day. Other ways to manage stress might include going for a walk at lunch, taking a bath, or just making time for a good laugh or a hobby in your life.
Ask for help: This is perhaps the most difficult but also the most crucial step. Seek help from a trained professional as they will be able to help you through the next steps in forming a healthy relationship with food.
NES is not always recognized by health professionals, as it is still relatively new to healthcare providers within all disciplines and therefore often overlooked. Those who suffer from NES are not simply indulging in a bad habit. Sufferers have a real clinical illness, therefore acknowledging that eating disorders come in all shapes and forms is that much more important. If you suspect you or someone you know has NES, it is crucial to remove the shame, allow yourself or your loved one to feel supported and seek help.
Allison KC, Stunkard AJ, Thier SL. Overcoming Night Eating Syndrome: A Step-By-Step Guide to Breaking the Cycle. Oakland, Calif.: New Harbinger Publications; 2004.
Allison KC, Stunkard AJ. Self-help for night eating syndrome. In: Latner JD, Wilson GT, eds.Self-Help Approaches for Obesity and Eating Disorders: Research and Practice. New York: Guilford Press; 2007: 310-324.
Berner LA and Allison KC. Behavioral management of night eating disorders. Psychol Res Behav Manag. 2013; 6: 1–8. Published online 2013 Mar 28. doi: 10.2147/PRBM.S31929
Birketvedt, G., Florholmen, J., Sundsfjord, J., Østerud, B., Dinges, D., Bilker, W., & Stunkard, A.J. (1999). Behavioral and neuroendocrine characteristics of the night-eating syndrome. Journal of the American Medical Association, 282, 657-663.
Goel N, Stunkard AJ, Rogers NL, et al. Circadian rhythm profiles in women with night eating syndrome. J Biol Rhythms. 2009;24(1):85-94.
O’Reardon JP, Ringel BL, Dinges DF, et al. Circadian eating and sleeping patterns in the night eating syndrome. Obes Res. 2004;12:1789–1796.
Je, wewe huamka usiku na kuweza kulala bila kula chakula, au unajikuta ukienda kwenye friji na kuona dalili za kula chakula usiku? Ikiwa huwezi kulala usiku hadi unahisi umejaa kupita kiasi, inaweza kuwa ishara ya aina ya kula usiku, ambayo inaweza kusababishwa na Night Eating Syndrome (NES). Kama ilivyo na matatizo mengine ya kula, matibabu ya mafanikio ya NES kwa kawaida inahitaji mchanganyiko wa matibabu. Matibabu huanza kwa kuwaelimisha watu kuhusu hali yao ili waweze kutambua tabia zao za kula na kuweza kuanza kutambua visababishi vinavyoathiri jinsi wanavyokula. Kujua kwamba una ugonjwa wa NES na kujua kwamba kuna mikakati ya ufanisi ya kubadilisha tabia ni hatua muhimu ya kwanza kuelekea uponyaji. Kwa wale ambao wanajitahidi lakini wana aibu kutaja tabia hiyo, utambulisho na uthibitisho wa NES unaweza kuwa wa kuachilia. Kwa watu waliovurugika ambao huamka kwa mabaki ya chakula na vyombo tupu, mazungumzo haya yanaweza kutoa hatua za kwanza kuelekea uponyaji. "Kutumia Nuru: ""Ni asili yetu ya asili kupunguza, hibernate, na kuongeza akiba ya nishati wakati wa majira ya baridi, na kuwa na nishati zaidi na kuamka wakati wa nyakati za jua za mwaka.""" Asili hutuongoza katika utaratibu huu kwa kutupa saa chache za mwanga wa mchana wakati wa majira ya baridi kali. Jamii, hata hivyo, inatuomba tufanye kazi katika upinzani na kupanua zaidi sisi wenyewe kana kwamba tunaishi katika majira ya joto ya kudumu. Kwa kweli, ili tuendelee, tunahitaji nuru. Nuru ya jua pia husaidia kuchochea uzalishaji wa serotonini, neurotransmitter ambayo husaidia kuongeza hali ya moyo, kudhibiti kimetaboliki, na kusawazisha homoni nyingine. Hormoni iitwayo melatonini, kama vile serotonini, husaidia kudhibiti mzunguko wetu wa kulala na kuamka, hamu ya kula, na hali ya moyo. Kama vile tu mwanga unavyofanya serotonini itokezwe, utengenezaji wa melatonini huhitaji kutokuwapo kwa mwanga. Kwa kufanya kazi pamoja kudhibiti mzunguko wako wa circadian, unaweza kufikiria serotonini kama kubadili "on" ambayo inakuamsha na melatonin kama kubadili "off" ambayo inaruhusu kulala. Kwa mwaka mzima, jaribu kupata mwangaza wa jua asubuhi ili kusaidia utaratibu wa mzunguko wa circadian na kusaidia mwili kuamka na kuimarisha. Kutembea asubuhi, kunywa kahawa au chai kwenye ua, kula chakula cha mchana nje wakati hali ya hewa inaruhusu, na hata kutumia muda karibu na dirisha - yote yanaweza kuongeza mfiduo wa jua. Hata kuingiza rangi nyangavu katika mazingira ya ndani kumethibitika kuwa kunawasaidia watu fulani. Nuru ya jua pia ni chanzo chetu kikuu cha vitamini D, ambayo inaweza kuwa na athari za kukandamiza pamoja na jukumu lake la kawaida katika kudumisha mifupa yenye nguvu na afya. Ikiwa wewe ni mgonjwa na hali ya hewa ya majira ya baridi kali hairuhusu mwangaza wa jua wa kutosha, ni busara kushauriana na daktari wako au mtaalamu wa lishe kuhusu virutubisho vya vitamini D. "Kama usingelala, utakuwa na njaa, hasa kwa ajili ya wanga na sukari, kwa sababu ghrelin, homoni ambayo inaendesha njaa, hupanda na peptide-Y, homoni ambayo inatufanya kuhisi kamili, hupungua.""" Kama vile mkazo unavyoweza kuathiri mzunguko wa maisha, ndivyo na usingizi unaoweza kuathiri mzunguko wa maisha. Melatonin huanza kuongezeka saa mbili kabla ya kulala ili kuandaa mwili wako kwa usingizi, ambao unaweza kuvurugwa na vitafunio vya usiku, na kusababisha usingizi mbaya. Watu wengi wanahitaji kulala kati ya saa nane hadi tisa kwa usiku. Kulala vibaya pia kunahusishwa na viwango vya juu vya homoni ya cortisol, inayojulikana kama homoni ya mkazo, kwa sababu hutolewa wakati wa hofu au mkazo, wakati mwili wako unapofanya majibu ya kupigana au kukimbia. Kwa mfano, unaweza kutumia programu ya kuwasiliana na watu wengine kabla ya kulala, kama vile kuzima TV saa moja kabla ya kulala, na badala yake kusoma kitabu au kusikiliza muziki wenye kutuliza. Kupunguza mwangaza wa taa jioni pia ni jambo linalofaa ili kuchochea kutolewa kwa melatonini unayohitaji ili usingizi uwe mzuri usiku. Chakula cha asubuhi: Hii ni mbinu muhimu ya kuzuia hamu ya chakula ya usiku, na watu wanaokula kiamsha kinywa wana uwezekano mkubwa wa kudumisha uzito mzuri. Usinywe kalori zako: Vinywaji vyenye sukari huongeza insulini na sukari ya damu na husababisha hamu ya kunywa. Pia tusisahau kwamba kileo kinaweza kuwa na matokeo kama hayo! Hakikisha unakula chakula cha kawaida: Kula kiamsha-kinywa, chakula cha mchana, na chakula cha jioni. Mwili ni saa ya homoni, na ni lazima tule kwa mpangilio ili uendelee kuwa na usawaziko. Uwe na kiwango cha sukari ya damu: Hormon nyingi huathiriwa na mabadiliko ya sukari ya damu, ikiwa ni pamoja na melatonini na cortisol. Hii haina maana ya kula chini ya carb, lakini badala ya kuepuka spikes katika sukari ya damu kutoka vyakula vya juu glycemic mzigo. Chakula cha chini sana cha carbohydrate kinaweza kuvuruga mzunguko wa circadian kwa kuongeza cortisol na kuathiri unyeti wa insulini, pamoja na chakula cha juu cha wanga saa 5 kabla ya kulala, imeonyeshwa kuboresha ubora wa usingizi. Vyakula vyenye protini, mafuta ya ubora na nafaka kamili kila mlo: Vyakula vyenye usawa vinaongoza kwa sukari ya damu yenye usawa, na vyakula hivi ni vyenye kuridhisha zaidi kuliko vyakula visivyo na usawa. Utafiti unaonyesha kwamba unapokuwa na upungufu wa protini, viwango vyako vya cortisol huongezeka kwa muda mrefu. Mafuta yasiyosafishwa ya ubora, hasa yale yenye asidi nyingi za mafuta ya omega-3 husaidia kupunguza cortisol na uvimbe unaosababishwa nayo. Hakikisha una nafaka na mbegu zenye ubora kama vile quinoa, millet, buckwheat na amaranth. Kuingiza chakula hiki katika chakula chako cha jioni kunaweza kukusaidia kulala vizuri. Melatonini hutengenezwa kutoka kwa serotonini ambayo hutengenezwa kutoka kwa tryptophan. Nyanya, tofu, tofu, tofu, tofu, tofu, tofu, tofu, tofu, tofu, tofu, tofu, tofu, tofu, tofu, tofu, tofu, tofu, tofu, tofu, tofu, tofu, tofu, tofu, tofu, tofu, tofu, tofu, tofu, tofu, tofu, tofu, tofu, tofu, tofu, tofu, tofu, tofu, tofu. Kula chakula hiki ni njia nzuri ya kuongeza uzalishaji wa serotonini na melatonini. Chakula cha baharini kina faida ya ziada ya kuwa na tryptophan zaidi wakati pia kuwa na asidi nyingine za amino ambazo zinashindana na tryptophan kuvuka kizuizi cha damu-ubongo. Chakula cha samaki pia huchangia mafuta ya omega-3 yenye mnyororo mrefu katika lishe yako. Mafuta haya ya afya husaidia kuunga mkono rhythms circadian kwa kuboresha afya ya neva katika ubongo na kwa kuboresha upinzani kwa stressors (kama wewe ni kupata high chakula omega-3s, wewe secrete chini cortisol katika kujibu mkazo). "Kama ilivyoelezwa hapo juu, ""Mara nyingi, shughuli za mwili zimeonekana kuwa na matokeo ya kushangaza ya kupambana na unyogovu karibu na nguvu kama dawa.""" Endorphins hutolewa katika mtiririko wa damu na kusaidia kuimarisha mwili wetu na hali yetu ya moyo. Mazoezi ya kimwili yanaweza pia kuchochea joto la mwili na kuboresha mzunguko wa damu. Kupata aina fulani ya shughuli wakati wa siku, hata kutembea hapa au huko, imeonyeshwa katika majaribio ya kliniki kusaidia uzalishaji wa melatonin, hata hivyo, ni bora kuwa hai mapema katika siku, tangu shughuli kali baadaye katika siku inaweza kuchelewesha uzalishaji wako wa melatonin jioni, kuweka wewe revved juu kwa muda mrefu jioni. Kwa kuongezea, kufanya mazoezi katika mazingira yenye mwangaza jioni kunaweza pia kupunguza kiasi cha melatonini. Vinginevyo, aina yoyote ya shughuli wakati mwingine wote wa siku (hata bora kama ni nje!) Hii inasaidia kuimarisha rhythms circadian. Watu wenye matatizo ya kula wanashauriwa kutafuta idhini ya matibabu na idhini kutoka kwa timu yao ya matibabu kabla ya kuanza mazoezi ya kawaida kwa sababu wana hatari kubwa ya mazoezi ya kulazimisha na mazoezi ya kupita kiasi. Kwa kuongezea, miili yao yaweza kudhoofika kimwili na isiweze kusimamia matumizi yoyote ya ziada ya nishati au kalori. Baada ya kuzingatia na kupima hatari hizo, unaweza kuamua ikiwa kuongeza mazoezi ya kiasi kungesaidia kupona kwako. Kuchukua mabadiliko ya msimu: Ni asili, ya kawaida na ya afya kulala zaidi wakati wa baridi na kidogo wakati wa majira ya joto. Lakini taa za ndani zimetunyang'anya tofauti za asili za msimu katika kiasi cha usingizi tunaopata, viwango vyetu vya shughuli, na hata hamu yetu ya kula. Wengi wetu huishi kana kwamba ni majira ya kiangazi mwaka mzima. Kufuata viwango tofauti vya usingizi kulingana na misimu na kula kwa msimu kutasaidia kudhibiti homoni zako kwa njia yenye afya. Kwa hivyo, ulaji wa wanga wa kawaida hutegemea msimu, na athari za cortisol na melatonin kwa insulini. Tafuta kifungo cha kusimamisha na kupunguza mkazo: Mara nyingi mkazo husababisha kula kupita kiasi. Kupumua, yoga, mazoezi ya mwili, aromatherapy na kutafakari ni njia nzuri za kupunguza mkazo, kusawazisha kemikali ya ubongo na uzalishaji wa homoni, na kuzuia hamu ya usiku. Ikiwa una wasiwasi, sio tu kwamba una athari zote za cortisol iliyoinuliwa na isiyo na utaratibu wa kushughulikia, lakini pia unaharibu taratibu zako za circadian. Kupunguza mkazo kunamaanisha kuondoa mambo yanayofanya maisha yako yawe na mkazo. Iwe ni kusema "hapana", kuomba msaada, au kufanya mabadiliko katika muundo wa maisha yako, chochote unachoweza kufanya ili kupunguza mkazo kitakuwa na tofauti. Kahawa pia huongeza majibu ya mwili kwa mkazo wa kisaikolojia, kwa hivyo ni bora kuhifadhi matumizi ya kahawa kwa masaa ya mapema ya siku. Njia nyingine za kupunguza mkazo ni kwenda kutembea wakati wa chakula cha mchana, kuoga, au tu kupata wakati wa kucheka au kufanya jambo fulani la kupendeza. Omba msaada: Hii labda ni hatua ngumu zaidi lakini pia ni muhimu zaidi. Tafuta msaada kutoka kwa mtaalamu aliyezoezwa, kwani wataweza kukusaidia kupitia hatua zifuatazo katika kuunda uhusiano mzuri na chakula. NES haijulikani mara zote na wataalamu wa afya, kwani bado ni mpya kwa watoa huduma za afya katika taaluma zote na kwa hivyo mara nyingi hupuuzwa. Watu wanaosumbuliwa na ugonjwa huo si kwamba wana tabia mbaya tu. Kwa sababu ya kuwa na ugonjwa wa kweli, ni muhimu kutambua kwamba matatizo ya kula yanatokea katika aina mbalimbali. Ikiwa unafikiri wewe au mtu unayemjua ana ugonjwa wa NES, ni muhimu kuondoa aibu, kuruhusu wewe au mtu unayempenda kuhisi kuungwa mkono na kutafuta msaada. K.C. Allison, Stunkard AJ, Thier SL Kushinda Ugonjwa wa Kula Usiku: Mwongozo wa Hatua kwa Hatua wa Kuvunja Mzunguko huo. Oakland, California: New Harbinger Publications; 2004. K.C. Allison, Stunkard AJ, na wengine Kujisaidia kwa ajili ya ugonjwa wa kula usiku. "Lattner, J.D., Wilson, J.D., ""Mafunzo ya Kujisaidia kwa Uzito na Matatizo ya Kula: Utafiti na Mazoezi.""" New York, Guilford Press, 2007 (PDF) Berner LA na Allison KC. Usimamizi wa tabia ya matatizo ya kula usiku. Psychol Res Behav Manag. 2013; 6: 18. "Kama ilivyoelezwa katika makala ya kwanza ya makala ya ""Mapokeo ya Utafiti"" ya Machi 28, 2013 na ""Mapokeo ya Utafiti"" ya Machi 28, 2013 na ""Mapokeo ya Utafiti"" ya Machi 28, 2013 na ""Mapokeo ya Utafiti"" ya Machi 28, 2013 na ""Mapokeo ya Utafiti"" ya Machi 29, 2013." (1999) na Sifa za tabia na neuroendocrine za ugonjwa wa kula usiku. Jarida la Chama cha Madaktari wa Marekani, 282, 657-663 Goel N, Stunkard AJ, Rogers NL, et al. Maelezo ya mzunguko wa circadian katika wanawake wenye ugonjwa wa kula usiku. J Biol Rhythms. 2009;24(1):85-94. O'Reardon JP, Ringel BL, Dinges DF, et al. Mfano wa kula na kulala wa circadian katika ugonjwa wa kula usiku. Obes Res. 2004;12:17891796.