Good man. Self awareness helps a lot. Im a devil for eating shite while watching telly myself. It's a tricky habit to beat.
You're right about sleep, that's paramount. Get that right for a start and the water. Then maybe allow yourself one biscuit or half a bar max in the evening, no compromise, engrain it.
It happens to all of us. Hard to be good when we're all a bit burnt after the week.
Still needs to be done. I'll try to cut out the worst stuff now and go from there. Won't be giving up the few pints anyway.
Arah God no, a man needs his few pints!!