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5 Tips To Stop Food Craving At Night

5 Tips To Stop Food Craving At Night

Have you ever felt like your stomach was satisfied but your mouth was still hungry? This confusing feeling is due to the cephalic phase digestive response. “Cephalic” is just a fancy word for “head,” so think of this like digestion for your brain. If you eat food while you’re distracted or in a big hurry, you won’t notice the qualities of your food (things like aroma, taste, and texture). Your brain doesn’t notice these things by itself, so if you don’t pay attention to the qualities of your food, your brain won’t notice that you are full. Consequently, you might find yourself binge eating in the kitchen right before bed, because your mouth is screaming FEED ME even though your stomach is content. Why does this happen? Your brain craves pleasure like it craves water. If you want to stop your food cravings at night, you need to slow down and nourish your body.

1. Give yourself 5 extra minutes to eat.

How long do you usually take to eat breakfast? If you take 5 minutes to eat every morning, give yourself 10 minutes tomorrow. Keep that up for a week and then add another 5 minutes to make it a total of 15. Eating slowly will feel funny at first, so let’s start slow to avoid feeling overwhelmed. Repeat this strategy with lunch and dinner too. Continue to slowly add time to all of your meals and bask in the eating experience.

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2. Put your fork down between every bite.

If you have a hard time slowing down at the dinner table, try this: put your fork down after each and every bite. Chew slowly and focus on the taste, texture, and aroma of your food. You could make a fun game out of this by trying to guess all of the ingredients that were used in your dish. It takes 15-20 minutes for your body to signal that it is satisfied by a meal. Slowing down will help you become more satisfied with less food, resulting in fewer calories consumed and pounds lost.

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3. Do not eat in front of the TV or computer.

Eating is to be done at the kitchen table and nowhere else. If you eat while you are distracted, you won’t notice the qualities of your food (so your brain’s needs for pleasure won’t be fulfilled) and you will miss out on your body’s hunger signal (so you will eat more calories than you really need). Stop looking at eating like it is just a thing you have to do. Eating should not be considered an inconvenience, but rather, a joyous occasion. Stop depriving your body of the quality food (and time) it deserves. Start nourishing it instead.

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4. Eat more healthy fats, fiber, and protein.

These nutrients will help your body feel more full and satisfied without a whole lot of calories required. Good sources of healthy fats include nuts, grass-fed steak, free range eggs, butter, olive oil, avocado, and fish. You can find fiber in oatmeal, raspberries, oranges, brown rice, hummus, and vegetables. High protein foods include lean meats, yogurt, beans/legumes, and milk.

5. Drink a big glass of ice water first.

The feelings of hunger and thirst are often confused. It doesn’t help that most of us spend our days in an eternal state of dehydration. Feeling hungry? Before you take a single bite, pour yourself a big glass of ice water and drink that. Wait for about 15-20 minutes. If you’re still hungry at that point, dig in (but make a positive choice!). 

Do you have any extra tips to stop food craving at night? If you struggle with cravings, do you have any questions? What kinds of foods do you get hungry for especially? 

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Daniel Wallen

Freelance Writer

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Last Updated on October 18, 2018

10 Benefits of Sleeping Naked You Probably Didn’t Know

10 Benefits of Sleeping Naked You Probably Didn’t Know

Sleeping is one of the most important things we do every night.

Getting the right amount of sleep has an untold number of health benefits and not getting enough sleep is a serious problem in many countries around the world.

So you should have heard of the many benefits of getting adequate sleep, but did you know that you can get additional benefits by sleeping naked?

Here are some benefits of sleeping in the nude:

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Video Summary

1. It is easier.

When you don’t have to worry about sleeping in clothes, things start to get easier. You don’t have to buy pajamas, which can save you money. You have less clothes to wash and less clothes to put away. You may have to clean your bed sheets more often, but not nearly as often as you’d have to wash your pajamas when you run out.

2. It forces you to be ready to go more often.

Some people get off of work, change into their pajamas, and use this as an excuse to stay home the rest of the evening. This can lead to a more sedentary lifestyle, which has been attributed to things like weight gain.[1] When you keep your regular clothes on, you tend to go out more often and that’s a good thing.

3. It can make you feel happier and more free.

Just imagine the feeling of laying in bed naked. You’re free of your pants and underwear. Women, you’re not wearing a constrictive bra. It’s just you sandwiched between two cool sheets. The feeling just makes you want to smile and it makes you feel more free. Everyone can use that kind of good feeling every now and then, and it may even help you be happier as a person.

4. Skin-on-skin contact is the best.

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    If you’re married, or living with your significant other, sleeping naked gives a greater chance of skin-on-skin contact, especially when it comes to cuddling. This kind of contact can also lead to a more active sex life. All of this releases copious amounts of oxytocin, which is the neurotransmitter that helps you feel those good feelings about your significant other.[2]

    5. It could lead to better sleep.

    Let’s revisit the scenario I described above. There are no drawstrings or clothes getting tangled in sheets. You don’t have to worry about shirts getting twisted. All of these distractions go away when you sleep naked and it may help you get better, deeper sleep. You don’t need science to tell you that better, deeper sleep only helps you be healthier.

    6. It can help your skin.

    For once your body gets to breathe. Your private parts, armpits, and feet are generally restricted all day and are often covered by multiple layers, even in the summer time. Give those parts a chance to air out and breathe. This can lower the risk of skin diseases, like athlete’s foot, that result from wet, restricted skin.[3]

    7. It helps you regulate your cortisol.

    Cortisol is a very strange chemical in the body but it can do a lot of damage. When you sleep naked, it helps keep your body temperature at the optimal ranges so your body can better create cortisol. If you sleep overheated your cortisol levels tend to stay high, even after you wake up. This can lead to increased anxiety, cravings for bad food, weight gain, and more terrible things.[4] Sleep naked so you can keep your body temperature down and sleep well so your body can properly produce and regulate cortisol.

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    8. It balances your melatonin and growth hormone.

    Continuing along that same vein, keeping your sleeping environment below 70 degrees (F) every night can help your body regulate its melatonin and growth hormone levels. These chemicals help the body do things like prevent aging and are essential to good health. When you sleep in clothes, your body heats up and prevents effective use of these hormones. In other words, sleeping with clothes on makes you grow old faster.

    9. It can keep your sex organs happier.

    For men, the cooler sleeping conditions allows your testes to remain at a cooler temperature. This helps keep your sperm healthy and your reproductive systems functioning as normal. For women, the cooler and more airy sleeping conditions can actually help prevent yeast infections. Yeast grows better in warm, moist conditions.[5] When it’s cooler and dryer, the growth of yeast is prevented.

    10. Sleeping in the summer is more bearable.

      Summertime is a tricky time to get good sleep. If you don’t have air conditioning, then you may find your bedroom a bit stuffy at night.

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      Shedding those bedtime clothes can help the bedroom feel more comfortable. You may even be able to turn the A/C off on those cooler nights, which can save you a few bucks on your electricity bill.

      Don’t wake up drenched in sweat again because your thermostat is downstairs and the hot air expands up to your bedroom where the thermostat can’t read the warm temperatures.

      Sleep well with your naked body!

      With these tips in mind, it’s time to start taking off your clothes at night!

      Of course, there are times where clothes are preferable. If you are ill or it’s cold outside, then you should sleep with clothes on to help you stay warm and prevent further illness. Otherwise, go commando!

      If you’re looking for more tips to sleep well and get up feeling energetic, I recommend you to check out this guide:

      Want to Feel More Energized Throughout the Day? Start With This

      Reference

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