It’s well past suppertime, you’re unwinding from a long and stressful day and your stomach starts to growl with ferocious intensity. Your thoughts instantly flicker to the unopened package of cookies in the pantry. Though you know it’s not the best hour to be snacking on sweet treats, your whole body struggles to fight-off temptation. Are you bored? Tired? Actually hungry?

What should you do? Late-night snacking gets the best of all of us at some point, especially if you’re a night owl. If you struggle with late-night snacking and food temptations, you’re certainly not alone. A frustrating combination of physical, environmental and emotional factors all affect our cravings and decision making when it comes to snacking in the evening hours. What’s going on?

Late-night Snacking: Why We Do it

There are a number of different reasons for why you could be battling the munchies once 10:30 pm rolls around. One study suggests that your body’s internal clock promotes increased appetite in the evening hours, especially for foods high in salt, sugar and fat.

Other research (and perhaps even experience) suggests that many psychological factors are at play during the night which prompt us to reach for the pantry or refrigerator. Once the distractions of the working day are over, we are more likely to express boredom, anxiety, procrastination, restlessness and other emotions through food. In these instances, food can be a distraction.

And yet, how you eat in the earlier part of the day also affects your late-night appetite. If you haven’t consumed enough or you’ve consumed non-filling foods high in sugars and carbohydrates, you are more likely to experience hunger and intense cravings.

Tips for Battling Cravings

Enough of WHY they happen, right? What can we do to beat those late-night cravings and keep our weight (and health) in check for the long-term?

Retire to Bed

You need a good amount of sleep anyway, with recommended amounts of seven to nine hours per night. Why not turn off the lights a little earlier so those cravings don’t have time to pop-up and tempt you to head to the kitchen?

Avoid Binge-watching Television

While watching television late at night, you are more likely to eat mindlessly and polish off that bag of chips you never meant to grab in the first place. If you’re going to watch television, try to do so right after dinner and think of another activity or hobby to make-up your time in later hours of the night. Remain conscious about what you are doing.

Grab a Handy Dandy Water Bottle

You might be surprised at how helpful it is to have a bottle or glass of water on-hand at all times. Consistent fluid intake throughout the day is not only helpful for staying hydrated and boosting metabolism, but also for controlling your appetite.

CLOSE the Kitchen for Good

This tip may require a mental trick, but it might help to practice “closing” the kitchen after 8:30 or 9 pm. If you can convince yourself that the refrigerator or pantry is off limits after dinner or during later evening yours, you may not even be tempted to go in there.

Prepare during the Day

What you eat throughout the day can have a significant impact on what you crave at night. Don’t skip meals (unless you are fasting for health reasons and supervised by a health professional) and eat quality, nutrient-dense foods such as lean meats, fruits, vegetables and whole grains. If you get hungry, keep healthy, whole foods on-hand.

Identify Designated Snacks

If you MUST indulge your appetite during the evening hours just to stay sane and calm your growling stomach, keep designated snacks on-hand. Get in the habit of telling yourself you can ONLY choose from these snacks. Some healthy ideas include pre-sliced fruits and veggies, unsalted nuts, cheese crisps, low-fat popcorn and sugar-free gum.

Want more information about late-night food cravings? CLICK HERE for a more in-depth discussion on why we have the strong desire to eat after hours.