Feeling hungry at night or nocturnal hunger of the most common problems when a lot of people some may find it difficult to cope with this problem. Even before the moratorium resist the fridge for hours at night, but the question still exists and is why more than a feeling of hunger we have at night? And ways to overcome this feeling of health. You may encounter difficulty in resisting it because he hunger at night may make you wake up at night to eat and therefore not getting a night's sleep is quiet and it becomes cause for concern in your daily life.
You need to analyze the factors
responsible for the feeling of hunger at night may feel hungry due to low level
of sugar in the blood, eating bad food habits, many of the factors that lead to
an imbalance in the energy balance. And it pushes you to surrender to the lust
of night eating, which leads to weight gain over time and disturbance in
metabolism and indigestion. The body does not require any food during sleep and
by making some amendments to the eating habits and daily routine to get some
sleep enough without achieving the damage to the stomach.
Study on the
causes of night hunger
If you or someone you know has a
night eating behavior, it may propel you to the attention and research,
published in this area. Based on modern feeling hungry at night is a study of
eating disorders may be a warning of more serious health problems, a sign must
be taken seriously.
Their findings were published in the
Journal of Adolescent Health on the Internet in February 2010 carried the
researchers conducting the study of nearly 1,600 students and found that nearly
4% of the students had a syndrome night eating were separated volunteers for
television and the Internet, telephones and determine the biological clock for
each volunteer . Most people starving in the evening was probably linked to the
appetite centers in the brain. Stephen Chia says Ph.D., director of
professional research center and environmental toxins in the state Origon
Health and Science researchers hunger at night leads to increased food
consumption and this leads Btabieih case to weight gain. Here are a range of
reasons for feeling hungry at night:
Why quorum of
the problem of hunger Night
1.nsph blood
sugar is balanced:
You should not go up or go down blood
sugar levels quickly, but you should be stable as possible. There is the simple
carbohydrates such as eggs, flour, sugar, and most of the foods that make up a
"light meal" is rapidly converted into sugar, causing a rise in
unhealthy sugar in the blood, resulting in processing insulin Sugar speed,
leading to a sharp drop. When glucose in the blood decreases feel weak,
irritable, dizziness, vertigo, anxiety, with an increased heart rate and hunger
may also feel a headache and bad dreams. The exercise caused a low level of
sugar in the blood at night.
2. meals are
irregular:
When you take your meals at the same
time almost every day, it helps in maintaining blood sugar in the blood constant
throughout the day and prevents the appetite of eating late at night. Prefer to
start the day with a breakfast not afraid to snack between lunch and breakfast
to prevent low blood sugar and then lunch and then dinner is not overeat and
then have a snack before going to sleep about 2 hours if you feel the need to
eat and preferably healthy carbohydrates, proteins, such as apple slices,
celery, carrots fingers, nut butter in order to help reduce the desire to eat
at night.
3. Do not get
the nutrients:
When meals are not dealing well
balanced and nutritional elements is insufficient. Allow your body to search
for items that need it even if you are dealing with large amounts of food in
the event of failure to obtain useful nutrients will not feel full may address
carbohydrates while fiber, protein and fat health lacked during the day leads
to hunger at night to avoid choose simple carbohydrates such as sugar, flour,
because it is quickly converted into sugar and a drop in the level of sugar in
the blood.
Alternatively you can choose complex
carbohydrates such as whole grains, green leafy vegetables, legumes, fruit
because the fiber in these foods to maintain a stable blood sugar in the blood
while maintaining satiety throughout the night.
4. physiological
causes and hormonal fluctuations:
There are some hormones that regulate
hunger and satiety. There ghrelin hormone which is responsible for feelings of
hunger while leptin hormone is responsible for the feeling of satiety. When
faced with an imbalance in the hormones creates nostalgia for sugar, fat and
salt. A range of physiological factors such as stress, sleep deprivation and
menstruation cause of hunger at night, so that if you're watching TV and
advertising of foods pushes you to eat at night.
5. night
eating syndrome:
Individuals who suffer from night
eating syndrome have a low level of sugar in the blood, insomnia and difficulty
sleeping. These patterns lead to an eating well-balanced amounts of food at the
beginning of the day and then getting the feeling with the end of the day to
day and thus incompatible with sleep.
6. lifestyle:
Often requires your lifestyle awake
until midnight for work or even watch television and if you eat dinner 6 hours
of sleep before definitely will need to eat at night.
7. meal heavy
dinner:
Just like not eating a meal
sufficient and rich in nutrients fatty meal make you feel hungry. Therefore,
make sure you achieve balance in your diet, especially dinner so as not to wake
up in the middle of the night you want to eat.
8. Stress:
One of the most things that make you
wake up for a long time at night is the stress can be caused by physical stress
malnutrition drives you to feel the hunger and the desire to eat.
9. pregnancy:
Hunger for the night of the most
common problems when pregnant and this is because of hormones. So, needing to
come into a cup of walnuts milk or skim milk before going to bed two hours in
order to help them calcium in an attempt to calm the mind and feeling relaxed.
How to overcome the night Ajawa?
Go to bed early:
When it ensures a long time at night
than being bored to have, but when you sleep early helps to overcome night
eating is best to eat dinner before going to bed two hours until there is time
to digest the food.
2. Eat a big
meal:
Eat a big meal and other means to
make sure you that you will not feel hungry at night. Therefore, when you eat
dinner containing complex carbohydrates such as fiber and whole grains, fruits
and vegetables helps in getting rid of this problem.
3. regularity
routine:
When trying to adhere to a particular
protein throughout the day helps to reduce the desire to eat at night because
you get used to eating a meal useful dinner two hours before bedtime.
4. Get dietary
supplements:
A range of supplements to help you
achieve balance in blood sugar and insulin, and thus attempt to stop cravings
for eating late at night. Like getting omega-3 fatty acids, vitamin D, fiber.
5. Replacement
Meals:
If you experience different methods
mentioned above to avoid eating at night. You can be smarter by trying not to
put snacks in the refrigerator in a late night raid on the fridge and when you
will not find what you like and therefore not to eat.
6. rid of stress
and anxiety:
You can add different methods to
control anxiety and stress, such as yoga, meditation into your daily routine
and planning to do recreational activities with friends in the evening to spend
the unity and boredom.
7. add more fun
in your day:
If you are taking food late into the
night in order to feel the fun you can highlight anything else in your day to
be a source of fun and joy to make up for the feeling of joy and care.
8. Ali get
enough sleep:
You can get more sleep even increase
your activity throughout the day and before you go to bed at least the feeling
of hunger and increase the desire to get to sleep. Especially that hunger and
satiety hormones are affected by the body clock to that system maintained a
balance of sleep and work correctly.
9. maintain
moisturizing body:
Try to eat at least 64 ounces of
water throughout the day helps to maintain the level of moisturizing body and
thus reduce the intense desire of hunger throughout the day and especially at
night. You can also eat a cup of tea with herbs help you stay hydrated and
replace a snack before bedtime.
10. The balance
of hormones:
Usually eating late in the sleep is
caused by an imbalance of hormones due to stress or exposure to
psychological
trauma All you need is to understand the changes that occur in the body in
order not to happen imbalance in the hormones that regulate appetite.
11. eating a
protein-rich breakfast:
When you start your day with a meal
rich in protein, such as vegetables help you get the nutrients throughout the
day. Because the protein in the morning increases the level of the hormone
leptin, and this in turn will help us in getting rid of excess fat in the body
and increase the feeling of satiety.
12.
determine the time for dinner:
Do not try to eat dinner in front of
the television or computer screen prefer to dine in a specific place to eat to
enjoy the food you eat and determine satiety.
13. create a new
routine after dinner:
If you feel hungry at night
frequently you can create a new nightly habits to replace the habits of access
to food. It is better to rely strategy this routine to stay away from the
kitchen, such as trying to put a sign on the kitchen says he keyed.
14. snack every 2-3 hours:
When you eat a healthy snack will
help you increase the feeling of satiety throughout the day and into the night
as it keeps the energy level and stabilize blood sugar and reduce cravings in
getting sugary foods. So dietitian recommends eating Greek yogurt, berries and
vegetables, chickpeas, which provides a good balance of carbohydrates, protein
and fat to the body.
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