Many people tell me that they are "good" all day, and then, at night, lose control. They’re the victims of compulsive, late night snacking or bingeing. Not only are they at a loss for control, they're at a loss for what to do about it.
Here's what helped me:
I realize I don't have control over my compulsive eating habits, so I give the problem to God, surrendering, asking for help.
I drink a glass of water.
Or I drink some hot tea, herbal tea without caffeine, so I won't stay up. One-teaspoon of sugar if I have a sweet craving.
Or if I need something crunchy, I chew on carrot sticks.
Or if I need something milky sweet, instead of ice cream (my former binge-food), I have a yogurt.
Most of all, I realize I need love and affection. So I connect with my wife, cuddling or talking. Or I talk with my kids. Or I call or email a friend. Human connection is really, really helpful.
By the way, I don't buy the idea of "good all day, bad at night." I know that as children of God, we're always good, whether we make mistakes or not. Just because you have a problem doesn't mean you're not "good." You are good, you just may need help. And we all need help, all the time. We cannot get by alone!