clip art getting food from fridge at nigh
Appetizers/Snacks,  Food For Better Health,  Healthy Eating,  Recipes

5 Ways to Prevent Late-Night Snacking

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Most experts discouraged late-night munching because of how harmful it can be to your health, but there are ways to prevent late-night snacking.

Unfortunately, some of our habits make it challenging not to nibble at night.

The good news is that with some simple changes to your lifestyle, you can be on the right track to good health.

Here are a few of those to consider.

Eat well throughout the day

Most of the time, the reason why you’re getting hungry at night is that you aren’t eating regularly during the day.

blue bowl of oranges
photo by JoAnn Johnson

The prescribed number of meals to have is three, and they should all be balanced.

Protein is key when it comes to feeling full.

They should also be spaced out according to what’s considered normal.

Don’t forget to incorporate high fiber and moisture ingredients such as fruits and vegetables, which will make you feel fuller.

These will also make healthy snacks as compared to the junk that’ll eventually get you hungry again.

Foods high in carbs tend to make you feel satisfied, but it is only temporary.


Plan your meals

Planning, in general, is an excellent habit to have, so why not use it for your meals too.

The main benefit of doing this is that you get to be prepared for mealtimes even before they happen and so it doesn’t take long to decide.

The routine also allows you to keep track of how much you’re eating so that you can evenly spread it during the day.

That means you’re well-fed, and there will be no room for hunger at night.

weekly meal planning


There is indeed such a thing as stress eating, and if this is what’s causing your night eating, then it has to go.

Stress and anxiety sometimes cause people to eat even when they aren’t hungry, which is a risk to their health.

So take a step back and try to identify the stressors in your life.

Promotional banner for on the go foods to reduce stress

If you can do something about them, including cutting them off, then do so immediately.

Other simpler things you can do include taking hot baths, stretching, light exercises, and meditation.

These will help you manage the stress and hence the binging that comes with it.

If you need additional help, by all means, get that.

Your body will thank you for the effort, and you’ll also feel way better.

Keep junk food out

single whole pineappleThis one might be more challenging, but if you want things to change, then you’ll have to do the work.

If you realize you’re reaching for the unhealthy snacks more often at night, then it might be time to let them go.

That’s because the reason it’s so easy to consume them is that they’re within reach.

So do the best thing for your health and take them off the shelves and from the fridge.

You can replace them with healthier options instead, like fruits and vegetables, and get creative with it.

For example, pick a good pineapple, chop it up and put it in the fridge.

You can also make some juice out of it.

However, note that this will only serve as a transition towards completely stopping overeating at night. 


red apple slicer

Exercise regularly to prevent late-night snacking

Yes, we know exercise is good for burning calories and losing weight, but it is also good for keeping our biological clock balanced.

By keeping our biological clock balanced, we fall asleep and wake up almost at the same time daily.

This routine will help you resist snacking each evening or late at night.

You will have more energy during the day, sleep better at night, increase your memory, feel more relaxed, and stay more positive about your life.

Research indicates even modest amounts of exercise can make a difference.

No matter your age or fitness level, you can learn to use exercise as a powerful tool to feel better and snack less.

Staying healthy is not that difficult if you put your mind to it. The key is to take things slowly so that you don’t overwhelm yourself.

If it is impossible to prevent late-night snacking, make sure your snacks are healthy

Figure out what type of snacker you are – sweet, salty, or savory.

After you figure out what type you are, make sure to have healthy alternatives readily available, but do not keep the snacks in your bedroom.

Make sure to keep all food in the kitchen, so you have to make an effort to get up and get them.

WHAT TYPE OF SNACKER ARE YOU?list of foods for sweet snackers













SJ Trail Munch

An easy mix of salty, sweet, and savory snacks with very few calories.
Course Snack
Cuisine American
Keyword Snack, Trail Mix
Prep Time 5 minutes
Servings 96 servings
Calories 125kcal
Author JoAnn


  • 1 cup dry roasted peanuts
  • 1 cup raw almonds
  • 1 cup shelled pecan halves
  • 1 cup Peanut M & M candies
  • 1 cup shelled, raw pistachios
  • 3/4 cup sunflower seeds


  • Mix all ingredients together and store in an air-tight container on the counter.
  • One handful is about two tablespoons

Let me know, by making a comment,  if you make your own trail mix and what you include in it!



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