Night eating syndrome (NES) is a complex condition that involves an eating, sleeping and psychological disorder. Signs of NES include skipping breakfast, eating half of daily calories after dinner and waking up at night and eating to fall back asleep. NES is associated with depression, low self-esteem, stress, anxiety, hormonal imbalances and a poor relationship with food.
Eat breakfast and consume all daily calories 3 hours before bedtime. Often, people with Night Eating Syndrome do not eat enough food during the beginning of the day because they are not hungry after a night of binge. The guilt that is felt from overeating at night can cause an NES sufferer to avoid calories throughout the day. After dinner, you are left feeling ravenous and the cycle repeats itself. Break the cycle by consuming adequate calories throughout the day and avoid skipping a hearty breakfast.
Increase melatonin levels. Melatonin is a hormone that makes you feel sleepy. The Journal of the American Medical Association states that melatonin levels are lower in people with NES. A full stomach makes it easier to fall asleep, so those who do not naturally have enough melatonin to help them easily drift to sleep rely on food. Melatonin supplements can be taken to boost levels. Exposure to sunlight for at least 20 minutes a day leads to increased melatonin production.
Learn how to manage stress. Night Eating Syndrome is associated with stress. The higher the level of stress experienced by someone who is prone to NES, the worse the syndrome can get. Talk to a therapist about stressors in your life and implement a healthy lifestyle to reduce stress levels.
See a psychiatrist to get evaluated for depression. Night eating syndrome is often triggered by or related to depression, according to Jennifer D. Lundgren, PhD of the Penn Department of Psychiatry. NES can sometimes be treated with anti-depression medications, such as Zoloft.
Visit an eating disorder specialist. If you cannot stop night eating syndrome, see an eating disorder specialist to help you determine the steps needed to overcome this disorder and form a healthy relationship with food. Prolonged and severe NES can lead to morbid obesity, which is a life-threatening condition.
Link sưu tầm: http://www.livestrong.com/article/30713-stop-night-eating-syndrome/