This happens to me too. I have two points in the day when I binge, around 10.30 am and 2-4pm.
I'm reflecting on this now, after reading your question. Things that have worked?, I used to organise that I always at the gym in the afternoon (not so feasible if at work, but I was home, full time mum) and that stopped my afternoon binge completely.
A nap will sometimes help, the only problem with that is, when I wake up I am in full blown binge mode. May help you though. Good luck, and know that you're not alone- fight it. Let's do it together!