As much as I can't help with the night shift issue, I agree with both Ali's and Andy's comments.
Don't avoid things if you want them, a bar of chocolate in the fridge is ideal if you can break a couple of squares off each day and make it last. And I love Options too!
If not, buy specifically smaller things (Freddos are 5 syns) like Andy says and then you know exactly how many syns you are using
You should always use at least 5 per day, but don'#t be afraid to use your full 15 if you need to. That's why they are there
Plus I've seen so many people who avoid their syns lose very little compared to those who use more each day. Using them helps lose weight as odd as it may sound!
I've not tried them myself, but the Arla Protein yogurts are supposed to be very filling and very tasty.