Q: Can you share some tips on coaching someone who refers to themself as a ‘midnight snacker’?

A: This can be a tough habit to break, but once accomplished, it can have huge health benefits! I’d begin with these few steps:

Step 1: Change the Narrative

One of the most powerful shifts in behavior change starts with identity. Focus on the label that your client has adopted. Referring to themself as a “midnight snacker” is essentially perpetuating a narrative that needs to be changed in order to break free of the habit. Encourage your client to swap out the midnight snacker label for a new mantra that aligns with the behavior they want to adopt.

Some great alternatives:

• “I sleep like a baby through the night.”
• “I feel completely satisfied after dinner.”
• “I nourish my body at the right times.”

By reinforcing this new identity, they’ll start to see themselves in a different light, making it easier to break the cycle.

Step 2: Upgrade the Nighttime Routine

Most often, late-night snacking isn’t about hunger—it’s a habit or a form of comfort. We’ve all been there, right? In addition to the mindset shift mentioned above, encourage your client to give their nighttime routine a boost. Help your client create a new, more satisfying evening ritual. A few ideas:

• Light candles or use soft lighting to signal wind-down time.
• Take a warm bubble bath to replace the indulgent feeling of a snack.
• Sip on a calming herbal tea to create a cozy, comforting moment.

When their nighttime routine becomes something they look forward to, and something that is in it’s own way comforting, they’ll be less tempted to snack out of boredom or habit. And, if they’re currently waking up and going for a snack, once they adopt a better nighttime routine they may be less likely to wake up in the middle of the night. Win-win!

Step 3: Introduce a New Habit

For those moments when your client is tempted to reach for a snack, give them a replacement habit to break the cycle. I sometimes call these non-food controls. Here are a few ideas:

• Read two pages of a great book.
• Apply a luxurious hand lotion or use an aromatherapy oil.
• Stay in bed and practice deep breathing or a short meditation.

By implementing these small but effective habit shifts, your client can transition from being a “midnight snacker” to a “sound sleeper.”

The Bottom Line

Helping a client stop midnight snacking isn’t just about telling them to stop—it’s about shifting their identity, upgrading their routine, and giving them practical alternatives. With the right mindset and tools, they may finally be able to say goodnight to late-night snacking and hello to restful sleep.