eat more protein. even before bed is OK.
things that are not OK especially before bed: cookies; crackers; candy; ice cream; cake; donuts; chips; pretzels; hot pockets; waffles; cheeze doodles and anything else that doesn't seem like good food.
be patient - it's not a diet it's a lifestyle. every week you'll see/feel an improvement; every month you'll see/feel an improvement; every year you'll see/feel an improvement - stay on course ...