As obtaining and maintaining a good weight and good energy require daily diligence with positive lifestyle habits, some behaviors are obviously easier than others.

To avoid eating a few hours before bed does not fall into the easy lifestyle change category. Even though the benefits are relatively powerful and involve helpful modifications to both metabolic and hormonal pathways, the act of avoiding food in the evening is difficult.

This was first recognized in the medical literature as far back as 1955, when a psychiatrist named Albert Stunkard of the University of Pennsylvania first described the behavior, he called it “nighttime eating syndrome.”

There have been many attempts to help with this condition, including medication, behavioral modification, counseling, and placing locks and chains around refrigerators.

To date, at least in the medical world, only cognitive behavioral therapy or CBT has been shown to be of any benefit. Things we know do not work include not eating all day (from the guilt of eating late last night, or the knowledge you will eat a lot tonight), as this trains your body for late-night eating.

One of the most powerful tools I have found in people’s valid attempts to avoid the late-night binge is to understand why we do it. Even if we are not hungry, we tend to do it out of loneliness, anxiety, frustration, or boredom.

When we are experiencing any of these emotions, it is common to turn on an electronic such as an iPhone, computer, or TV, to further numb the sensation. Once this has occurred, the reflex of ‘hand-to-mouth with a potato chip or Bon-Bon’ starts.

While we cannot always override emotions such as loneliness, anxiety, frustration, and boredom, we can avoid electronics. Avoiding electronics at night not only helps you sleep better, but, I have found, is a powerful intervention for night time eating and binging.

If screen time cannot be avoided and you must watch “your show,” replace the above-mentioned reflex with busy hand work — take up crocheting, give yourself, your family members, your cat a manicure and/or a nightly pedicure.

If you override your need to turn something electronic on, replace it with something. Go for a walk, play a board game, do a crossword puzzle, or go to bed — anything that keeps the brain active (the brain is very active during sleep).

This lifestyle change, albeit very difficult, is a very powerful one in your quest to feel good.

Dr. Warren Willey is a Pocatello physician. Visit his website at http://drwilley.com.