What is Night Eating Syndrome?

Night eating syndrome (NES) is a sleep and eating disorder. It is characterized by extreme hunger in the evenings, with 25% or more of your daily caloric intake happening after dinner and at least two nighttime eating events. NES is different from binge eating disorder, in that individuals with NES experience more sleep disturbances and believe they cannot sleep without eating. NES also differs from other sleep disorders in that individuals with NES are awake and aware of their eating throughout the night.

If you answer “yes” to any of these questions, you may be struggling with night eating syndrome (NES):

• Do you feel a strong urge to eat the majority of your food after dinner?
• Do you struggle to eat breakfast and/or lunch because you are not hungry?
• Have you ever woken up in the middle of the night and eaten a large amount of food?
• Do you sometimes feel that you have lost control over eating?
• Do you experience worsening mood as the evening progresses?
• Is your sleep disturbed by your eating habits?

NES is slowly getting more recognition in the medical field as clinicians and researchers are finding that many people struggle with overeating at night, which can lead to sleep disturbances, fatigue, digestive distress, and weight fluctuations. Not to mention the guilt, stress and other emotions that may be associated with eating late at night.

Nutrition tips to help you manage Night Eating Syndrome

There are some ways to help you manage your nighttime eating including these nutrition tips for you to begin to manage your night eating syndrome and improve your overall health:

Eat regularly

• Eat consistently throughout the day. When people do not fuel throughout the day, they usually wind up being overly hungry at night, which could then cause them to overeat. Set yourself up for success by preventing extreme hunger from occurring later in the evening by eating throughout the day and honoring your hunger.
• We recommend eating at least every 4 hours. Snacking between meals can help you stay consistently fueled as well. If you struggle with consistency, consider setting alarms on your phone or computer to remind you to eat, or meal prepping so making meals each day becomes easier.

Add variety

• Incorporate a variety of food groups at meals. This can help you to feel satisfied during the day. If you allow yourself to have certain foods (even sweets and salty foods!), it is possible you may begin to crave them less at night.

Employ mindful eating techniques

• Plate your meals and eat without distractions. Sitting down and enjoying your meals at the dinner table will also help to make you feel more satisfied when you are done eating. If you are truly enjoying your meal, you may find you do not have the need for more later.
• Start a food and mood journal. Document what, when, where, and why you are eating when you sit down to eat a meal. Checking in with your hunger and fullness cues can help ground you in the eating experience, helping you derive more pleasure and satisfaction from your meal. Mood journaling can also help you identify trends in when and why you might reach for food for reasons other than physical hunger.

Manage chronic stress

• Work on self-care. Some people may turn to eating due to emotions or stress. Does this resonate with you? Managing stress and practicing self care is so important in the managing of night eating.
• Ask yourself, how can you begin to make time for yourself during the day? Maybe reading a book, watching TV, doing yoga, or crafting will help to manage some symptoms.
• Work with a therapist who can help you identify ways to manage stress and cope with difficult emotions without the use of food.

With the help of a registered dietitian, you can find relief from night eating syndrome. If you believe you struggle with NES or something similar, consider contacting a Registered Dietitian for support. Please use the contact form below to help you manage eating at night. You can also call us at 301-474-2499 or email us at admin@rbitzer.com.

-Blog reviewed and updated 6/25/2024 by Kristin Jenkins MS RDN LDN