Start by never snacking on the sofa again and you'll stop associating the two subconsciously. Secondly, it depends what you're craving. Try to portion size a sensible snack away from the television so you can enjoy what you're eating. Personally, my night time cravings are usually sweet. I'll either reach for a skinny cow ice cream sandwich (approx 150 cal), or I will have a square or two of dark chocolate. For some reason, dark chocolate really makes me feel full.
I used to be a salty snacker at night craving cheese its, Doritos, chips and salsa, etc. Now, I will try to have one stick of light string cheese or a portion serving of either pita chips or lentil chips with some measured portion size hummus.
And a glass of water. :)
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