5 Simple Steps To Stop Your Nighttime Cravings
Written by: Rhonda Hardey
Have you ever wondered why you crave sugar and sweets at the end of the day? Don’t worry, you’re not alone. This is because the hormones that regulate your appetite are imbalanced.
Here are 5 very simple steps you can follow to balance your hormones and stop these nighttime cravings immediately.
1. Make sure you start your day right – Include a good source of protein with your breakfast and make sure you eat within the first hour of waking. Good sources of protein include eggs, oat bran, or a protein shake. This keeps your blood sugar stable, which helps reduce cravings.
2. Drink lots of clean water – Make sure you drink ½ of your body weight in fluid ounces every day. Eliminate soda, energy drinks and all sugary drinks. They spike your blood sugar, which increases your appetite.
The best way to make sure you drink enough water every day is to break it up into intervals. For example, if you weigh 160 lbs, you should drink 80 ounces of water every day.
- Before 10am – Drink 20 oz of water
- Before 1pm – Drink 20 oz of water
- Before 4pm – Drink 20 oz of water
- Before 7pm – Drink 20 oz of water
3. Make sure you eat at regular intervals – You should not go longer than 3 hours without eating. This includes eating breakfast, lunch, dinner and small protein snacks between meals. Your meals should include protein, vegetables and a little bit of healthy fat. Chicken, fish and eggs are all good sources of protein.
Small servings of nuts, avocados and olive oil are good examples of healthy fat. This stabilizes your blood sugar and optimizes your metabolism. Complex carbs are the ones you want to include in your diet. Some of my favorites include: asparagus, quinoa, zucchini, sweet potato, cauliflower, broccoli, and low glycemic fruit (berries are best).
4. Manage your stress – Cortisol is a hormone that is released as a result of stress and imbalanced blood sugar. Cortisol increases your hunger and cravings. There are several ways to manage stress. You can include exercises like running, strength training and swimming. You can also meditate, do yoga and incorporate breathing exercises.
5. Get good sleep every night – When you deprive yourself of sleep, your hormones get out of whack, therefore increasing hunger. You should get between 7-8 hours every night. Some tips for getting good sleep include going to bed and waking up at the same time every day. Make sure your room is dark and cool. Exercise every day, but not within 3 hours of bedtime. Avoid drinking caffeine after 1pm. Turn off all electronics 2 hours before bedtime. Use a white noise sound machine like a fan. This noise is very soothing and blocks out other noises.
Rhonda Hardey is a Nurse Wellness Coach. She graduated from the nursing program at California State University, Fresno (Fresno State) and has years of experience as a health and fitness expert. She has been studying nutrition extensively since 2008 by taking nutrition courses, reading nutrition books, reading nutrition research studies, and most importantly through trial and error with her own body. She works privately with clients all over the US. She educates, coaches, and motivates her clients towards losing weight, increasing energy, preventing diseases, and changing their mindset. She currently resides in sunny San Diego.
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