Couthy, you need complex carbs, basically wholegrains, as they won't be converted to sugar as easily in the body. Wholemeal toast with a scrape of peanut butter, potatoes only in jackets, brown rice, wholemeal hot-cross-buns? Malt loaf is a good one as well, v low fat and great for b vits - much better than fruit loaf and more filling with much smaller portions.
A huge bowl of porridge with fruit in might help a well. Make the porridge with water and if you want it extra tasty add a finely chopped or grated apple and half a tsp of cinnamon - then put a splash of milk on when it's ready - low cal and it tastes like apple pie.
I am having a really strange weekend. Been trying to rest up as I have a horrible week next week. Dh is away for two long days, I have my neuro appointment, ds1's IEP and a meeting re SATs at the school. 
Had a glass of red wine and some cocodamol both last night and the night before and slept really well, so no more night time episodes. They definitely seem linked to lack of sleep and exhaustion in general. The more nights of decent sleep and not too much daytime activity and stress the fewer I seem to have.
Dh is downstairs as I type, watching the dvd with ds1. We thought we weren't going to be able to get him to watch it, as he's been a nightmare all weekend and flatly refused to watch it before his friends, but dh insisted, so fingers crossed it's going ok.
I am sitting on my bed, still in my pjs, packing ds2's case for his outward bound trip next weekend. It's very strange. I literally worried myself sick about ds1 going, even had a thread about it on here, but now he's been and loved it and because ds2 doesn't have the same difficulties I am remarkably calm and unruffled about him going. I need to go through the activity list with him, as the SENCO wants me to give them a list of anything he feels he might not be able to do due to his hypermobility as well as those things he'd like to do but might need extra help with. I'd completely forgotten she'd asked for it, so have to send it in tomorrow.
Anyway, am off to the Sports Direct website to order him some thermals (which he says he won't wear ) having seen the weather report for this week.
Sorry you are both having difficult weekends. I feel really guilty, because, ds1's mental state aside, I have had quite a relaxed and restful one.
Hope today is better for you both. x