Night Eating Syndrome - Signs, symptoms and how to beat it

26 February 2023 , 10:00

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We all have the odd snack in the evening - but you just need to watch it doesn't get out of hand. (Image: Getty Images/iStockphoto)

Hands up who's guilty of reaching for a late-night snack or wolfing down that packet of crisps your other half left on the sofa ...

That makes most of us, and there's nothing with that - providing any after-hours munching doesn't get out of hand.

What if you slowly, but surely, found yourself eating most of your daily food intake in the evening? Or waking up for a night-time snack more often than normal?

If any of the above sounds familiar, you could well be suffering from Night Eating Syndrome (NES).

Martin Seeley, sleep expert and CEO of Mattressnextday, explains all about the little talked-about condition:

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What is Night Eating Syndrome?

It's a condition that combines two things, overeating at night time while also suffering sleep problems.

If you have NES, you may eat a lot after certain hours of the evening, have trouble sleeping, and may also wake up in the night needing to eat.

The syndrome isn’t considered life-threatening, but of course if untreated it could cause health problems further down the line such as weight gain, insomnia and mental health conditions.

It's thought Night Eating Syndrome affects 1 in 100 people. (Getty Images/iStockphoto)

What causes it?

It's not exactly clear what causes it, however some experts have noted that it could be related to issues with the sleep-wake cycle or hormonal.

You are more likely to have NES if you are obese or have another eating disorder, furthermore, those with a history of mental health complications such as anxiety or depression, or those who have a history of substance abuse are also likely to suffer with NES.

It's thought the syndrome affects 1 in 100 people, and if you are overweight, there's a 1 in 10 chance you have it.

What are the symptoms?

If you have NES, then you may be eating a quarter of your daily calorie intake after dinner, and/or you may wake up at night at least twice a week to eat.

You may also suffer with NES if you have at least three of the below:

• An almost overwhelming urge to eat between dinner and sleep
• Waking up to eat
• Decreased appetite during the day
• Eating many calories at night
• Insomnia for four or five nights per week
• No appetite in the morning
• Depression or anxiety

The syndrome is different from having a binge-eating disorder, as with that you're more likely to eat a lot at a single sitting, whereas if you have NES you are more likely to eat smaller amounts throughout the evening and into the night.

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How can I prevent NES?

You may not be able to completely prevent NES, but you can take the right steps to improve your health and get a good night's sleep. These include:

Practising good sleep hygiene is very important. (Getty Images)

Practising good sleep hygiene

This is imperative for ensuring a restful night's sleep. You should avoid sugary foods too late in the day; caffeine should be avoided if possible, and if not try to limit your intake and do not have any after early afternoon. Ensure your bedroom temperature is a comfortable temperature for you.

Your bed and bed linens should also be warm, comfortable and supportive. Have a good night time wind down routine, read, take a hot bath, get rid of any electronics and try to get yourself sleepy. If you feel the urge to eat, try to suppress this by having a glass of water or a hot tea.

Choosing healthy foods

Make sure you only have healthy foods in the cupboards to avoid any unnecessary snacking, nine times out of 10 if unhealthy foods are at home you are more likely to eat, whereas ensuring you do not have anything bad you are more likely to avoid these certain foods.

Getting rid of foods high in fat and sugar can help you avoid indulging in them at night.

Try to eat a healthy and balanced diet during the day, eat plenty of fruits and veggies and try to drink 2 litres of water per day to stay hydrated and also suppress any unwanted snacking appetite.

Managing your mental health

Try to manage any stress or anxiety you may feel with things such as yoga, meditation and breathing exercises. You may want to look into counselling or therapy which will be able to help you manage your emotions and relationship with food as well as improving your overall mood.

Try to take your attention away from snacking or needing to eat at night by keeping busy, see friends, go on a nice walk, or go to the gym.

Staying active during the day

It's no secret that regular exercise and physical activity during the day helps improve sleep quality at night as you are tired and feel you need the sleep. So partaking in daily exercise, whether that's a short walk or a high intensity workout, you are giving yourself a greater chance of having a restful night's sleep.

Paul Speed