Tame Your Late-Night Cravings

Midnight snacking isn’t as harmless (or fun) as it looks in the movies. In fact, it can lead to long-term health problems and signal an underlying disordered eating pattern. If you’re plagued by the midnight munchies, we’ve got the tools you need for the cure.

- Karen Robock

OCCASIONALLY RAIDING THE FRIDGE AT 3 A.M. MAY NOT SEEM LIKE A big deal. After all, that casserole you made the other night was outstanding, and there’s a slice of leftover cheesecake waiting with your name on it. But if the odd twilight indulgence turns into a regular date with Ms. Fridge or you suspect that your late-night cravings are related to a bigger issue with food, you should take a step back and have a serious look at your snacking habit.

According to a 2017 scientific statement from the American Heart Association, an irregular eating pattern (which can include skipping meals and night-time snacking) can up your risk of obesity, high blood pressure and insulin resistance. Researchers from the Perelman School of Medicine at the University of Pennsylvania found that night eating increases the risk of type 2 diabetes and heart disease, even in those at a healthy body weight. A study conducted on mice from the University of California also found that night eating can affect cognitive function and have a negative impact on your memory.

But that doesn’t mean we should all stop eating at 7 p.m. every evening. For some people, night nibbling is necessary, and some research shows that it’s not always bad for you. Researchers at Florida State University found that a small, nutrient-dense night-time snack of 150 calories or less doesn’t have a negative impact on a person’s health. Plus, they point out that some people need an evening snack, such as those with type 1 diabetes, who require small, regular meals throughout their waking hours. “If you work a longer day and then hit the gym, by the time you get home, you could be eating dinner at 9 or 10 p.m., and there’s nothing wrong with that,” says Vanessa Perrone, a registered dietitian in Montreal.