How to Break the Bad Habit of Late Night Binging

No matter how strict your diet during the day, late night binging on unhealthy foods is a bad habit that will keep the pounds packed on. In addition, midnight snacking can intensify preexisting heartburn conditions and can result in acid reflux. Both a short-term and long-term action plan are needed to stop the excess calorie intake and to address the underlying issues that are sending you to the fridge in the middle of the night.

Things You'll Need

• Apples
• Pretzels
• Water

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Instructions

• 1

  Create a before-bed ritual to stave off boredom and promote a sense of well-being. Take a bath, pray or meditate, catch up on emails or read a book for at least one hour before it is time to hit the sack. Drink at least two 8-ounce glasses of water during this time to give you a feeling of fullness.

• 2

  Slice up some apples. Place a small portion of pretzels in a plastic baggie. Set these in an "easy grab" location in your refrigerator. Place all unhealthful eats in the back of the refrigerator, where they are difficult to reach and out of sight. Eat the healthy treats if you wake up craving a snack in the middle of the night, to avoid packing on the calories.

• 3

  Increase the amount of time you spend sleeping every evening. A study conducted by the University of Chicago found that sleep deprivation decreased levels of the hormone leptin, which creates a feeling of fullness, and increased levels of ghrelin, which creates a feeling of hunger. Develop a positive habit of getting at least eight hours of sleep every night.

• 4

  Join a binge eating support group if the problem persists. Share your failures and successes with others, and gain the understanding that you are not alone in your struggle. Visit your doctor to ascertain whether biological factors may be contributing to binge eating habits. Take prescribed medications to help treat problems with the hypothalamus, the brain center that controls appetite, or to combat low levels of serotonin, which cause depression and a propensity to go on emotional food binges.