definitely stop the eating after 6 pm if you sleep at 11
+1 on the protein after, try to minimize carbs after dinner
you want your body to burn off the fat reserves while you sleep and not carbs. thats a main factor in weight gain (or just lack of fat loss)

when i was looking up S.A.D. somewhere, i read that the loss of vitamin d from the sun in the winter leads to common sugary cravings during the winter to balance something out in the hormones
i find that if i eat a more solid breakfast it keeps me more balanced for the rest of the day during winter cloudy months as far as how much i want to eat