Welcome Suzy - I second Rita's and Deanna's sleep recommendations, Magnesium and a little bit of Progesterone creme might be the ticket! It's really hard to not get "wheated" in restaurants these days, they add so much junk to everything, to preserve and make it tasty for a people who have been raised on fast food and MSG and other additives. The only thing I can say is, don't eat out, but that's not really practical, when you want to socialize with friends. I used to invite people over instead, back when I was younger, so I was in control of the food I had to eat. But lately, I order something like a steak or other piece of meat, that they can't do much to, and tell them absolutely no sauces or condiments, sometimes no spices, even salt. Then I add those at the table, as needed. It helps me to eat something fatty before I leave the house, and then just eat a salad, with vinegar and oil on the side. A lot of restaurants have olive oil now, I ask for it.
Good luck and hope you can find your way to feeling better soon!