I find that the risk of eating incorrectly increases when I am feeling tired. A chocolate ripe, some barbecue crisps or even a bowl of icecream would be so good. They all send messages directly to the brain receptors, jolting them to wake up.
A hierarchy of foods to eat outside mealtimes is needed. Near to the top of mine would be toast. Sometimes a round of toast can make all the difference. At any time of the day a round of toast will be better than chocolate. A bowl of soup does not have to be a meal, and eaten at mealtimes. At any time of the day a bowl of soup will be better than chocolate. Having any or many extra amounts of the fruit of the month, or any type of fruit is also better than chocolate.
It is sounding very like the bottom of the hierarchy of outside mealtimes foods has identified itself. Chocolate!