Late night snacking can sabotage your fitness and weight loss goals. Eating before bed causes a spike in blood glucose (sugar) levels. The problem is exacerbated if we are bingeing our favorite TV series. The body is not active and has no use for the extra calories. Thus, it is more likely to be stored as body fat.

Late night eating also causes our body to work hard on digestion causing an elevated heart rate which makes it difficult to fall and stay asleep. In turn, poor sleep disrupts our hunger hormones and increases cravings. Ghrelin is a hormone which tells us we are hungry. This goes up the day after a sleepless night. Leptin sends us a signal that we are satiated. It goes down when we suffer from a lack of sleep.

We know it’s not good for us, but it is a difficult habit to break. The good news is the cravings will pass quicker than you think if you employ a few simple tactics.

Be sure you are receiving adequate protein intake. Protein is satiating and makes us feel full, helping to prevent cravings. It is also thermogenic. Your body burns more calories to break down protein than carbohydrates or fats.

Replace snacking with a healthier habit. Enjoy a cup of hot herbal tea or indulge in a sleep aid drink such as the sugar free cocoa made by Beam. I enjoy the peanut butter chocolate. It relaxes me and satisfies my sweet tooth.

Consider a snack which will satisfy your cravings such as a thick protein shake made with unsweetened nut milk and ice cubes or a protein ice cream. There are many recipes to choose from. You can add a serving of a healthy fat to your shake to slow down any insulin spikes. Fats also keep you feeling full without disrupting sleep.

A bonus tip is to incorporate meditation before bed. It will calm your mind and prepare your body for sleep. Plus it is a healthy distraction from food.