Why does binge eating always occur at night

Overeating at night is mainly related to disrupted circadian rhythms, stress release needs, fluctuations in hunger hormones, imbalanced dietary structures, and environmental factors.

1. Rhythm disorders:

Melatonin secretion in the human body increases at night, which inhibits leptin secretion and stimulates the production of ghrelin. People with disrupted circadian rhythms are more prone to nocturnal overeating, manifested as a strong craving for high sugar and high-fat foods. Long term staying up late individuals have abnormally elevated cortisol levels, further exacerbating this tendency.

2. Stress compensation:

The psychological pressure accumulated during the day is released through eating behavior, and self-control decreases significantly when alone at night. Chewing movements can temporarily activate the parasympathetic nervous system, producing a false sense of relaxation. This emotional eating is often accompanied by a cycle of guilt, forming a vicious pattern of getting more and more out of control.

3. Hormonal fluctuations:

Blood sugar drops sharply 4-6 hours after dinner, and ghrelin levels reach their peak. If excessive dieting occurs during the day, the body will activate a compensatory mechanism at night, triggering an instinctive craving for carbohydrates. This reaction is more significant in patients with diabetes or insulin resistance.

4. Nutritional imbalance:

Insufficient daytime protein intake leads to tryptophan deficiency, which affects serotonin synthesis. When dinner is too light, the body will autonomously seek high energy density food supplements. Magnesium deficiency may also trigger a specific craving for chocolate at night.

3. Environmental induction:

Blue light inhibits melatonin secretion when using mobile phones at night, prolongs wakefulness, and increases opportunities for eating. The accessibility of home snacks and the convenience of takeout have lowered the threshold for binge eating behavior. Individuals with a strong sense of loneliness are more likely to use eating as emotional support. Improving nighttime binge eating requires multidimensional adjustments: ensuring sufficient protein and complex carbohydrates intake during the day, and including a moderate amount of high-quality fat in dinner; Establish a fixed sleep schedule and avoid using electronic devices 2 hours before bedtime; Conduct mindfulness diet training to distinguish between physiological hunger and emotional hunger; Prepare low calorie alternative foods such as sugar free yogurt, tomatoes, etc. For severe cases, it is recommended to undergo cognitive-behavioral therapy under the guidance of a nutritionist, and if necessary, to investigate pathological factors such as thyroid dysfunction. Keeping a diet diary helps identify triggering factors and gradually rebuild a healthy eating rhythm.