Is It Unhealthy To Eat at Night? Do I Have Night Eating Syndrome (NES)?

Eating in the night is relatively common — however, when done frequently, it can be a sign of a specific eating disorder. Night eating syndrome (NES) is a condition in which a person eats a large portion of their daily caloric intake during the night after dinner time. This disorder can negatively impact an individual's mental and physical health, often causing obesity, depression, and poor sleep quality. Here’s what you need to know.

Night eating syndrome (NES) is characterized by an unusual need to eat after dinner and throughout the night. NES usually causes you to wake up during the night to eat and may lead you to believe that you need food to fall asleep. This condition can severely impact your life, increasing stress levels and causing distress and obesity.

NES is a relatively uncommon disorder, only affecting about 1.5% of the population. Experts estimate that the prevalence of this condition increases among people with other food-related conditions, such as obesity. NES also seems more common among women.

While many people tend to eat or snack before going to sleep, a few critical characteristics separate NES from typical late-night behavior. Experts suggest that people with NES eat large amounts of food during the night, accounting for at least 25% of their daily calories. Furthermore, NES causes multiple awakenings that people suffering from the disorder can easily remember, happening at least twice per week. If you can’t recall the night-eating episodes, you may have a sleep-related eating disorder instead.

The causes of NES aren’t entirely understood, but experts theorize that it may be closely linked to your circadian pattern of food intake. This pattern dictates when you need to eat according to your body’s internal clock. For example, a typical food circadian pattern may dictate that you need to eat as soon as you wake up.

Researchers suggest that this circadian pattern can get desynchronized with your usual sleep-wake patterns. This causes you to wake up multiple times throughout the night, as your body and brain believe it’s the right time to have a meal.

Another leading theory is that night eating syndrome may be genetic, as people with this condition usually have relatives with NES. This genetic predisposition causes stress to heavily affect your body’s internal clock, although more research is needed to confirm this theory.

While eating in the night isn’t necessarily unhealthy, NES refers to specific patterns that can severely impact your health. The possible consequences of this condition can be mental and physical and may worsen if you don’t treat it. Here are some of the complications of night eating syndrome:

Obesity

The biggest concern regarding NES is obesity, as people with this condition usually eat more than 25% of their daily calories at night. This makes them prone to overeating, leading to a significant caloric surplus. The link between NES and obesity has been confirmed multiple times, with experts suggesting that 6% to 16% of obese people have NES.

A key factor to consider is that people with NES often feel frustrated and ashamed about their condition. This encourages them to restrict their caloric intake during the daytime to control their daily calories. But they often eat even more at night, as NES episodes are usually hard to control.

Depression and psychological distress

Depression, anxiety, and substance abuse are mental conditions that are closely connected to night eating syndrome. There’s also considerable evidence linking veterans with post-traumatic stress disorder and NES. Experts generally agree that any circadian pattern that keeps you active during the night can significantly impact your mental health.

But these conditions aren’t always a consequence of NES — research shows that, sometimes, they can precede it. Furthermore, these conditions can become intertwined with NES, often worsening its symptoms over time.

Poor sleep quality

NES can severely impact the quality of your sleep, as waking up multiple times during the night interrupts the sleep cycle. Symptoms of poor sleep quality include depression, tiredness, sudden mood changes, and a reduced attention span. NES can also cause you to develop a habit of sleeping in to compensate for the lost sleep.

Experts suggest that the mental side effects of poor sleep quality don’t come from the lack of sleep itself. Instead, it may be your perception of your sleep habits that causes depression and anxiety, although more research is needed to confirm this.

Several eating disorders can be confused with NES, so it’s essential to know the usual signs of this condition before seeking treatment. Experts agree that there must be at least three of the following symptoms to consider NES:

• A habit of skipping breakfast due to a lack of hunger
• The belief that you need to eat to fall asleep
• Depression
• Sudden urges to eat after dinner
• Inability to get proper sleep at least four times a week
• Awareness during the NES episodes

It's important to note that everyone's eating habits are different, and it's normal to eat a snack or have a late dinner sometimes. NES is a pattern of behavior that happens regularly and can significantly impact a person's health and well-being. If you're concerned about your eating habits, you should speak with a healthcare professional for guidance.

Treatment for night eating syndrome (NES) typically involves a combination of approaches, including lifestyle changes, therapy, and medication. The specific treatment plan will depend on the individual's needs and involves working with a team of healthcare professionals, such as a physician, psychologist, or registered dietitian.

Some potential treatments for NES include:

• Cognitive behavioral therapy (CBT) — this form of therapy aims to help individuals identify and change negative thought patterns and behaviors that contribute to NES.
• Medication — antidepressants or anti-anxiety medications may be prescribed to help manage emotional issues contributing to NES.
• Bright light therapy — this is a type of therapy that seeks to restore your circadian patterns through exposure to bright lights.

It is essential to work with a healthcare professional to determine the most appropriate treatment plan for your specific needs. Treatment for NES can take time and may involve trying different approaches before finding what works best for you.