I hear ya and agree regarding faster carbs pre bed. Today I’m having some chicken and sweet potato nothing too big and also an avocado. What do you think about added fat before sleep? For wheat I only eat French Toasts for breakfast, started just a month ago, after 13 years pretty much oats. Digest it better then the oats somehow and feel lighter thus tastes very good. Still i love oats, but happy to experiment all the time. Same thing here, for a long time i was living with sinus as well, but i also had few cats then which im quite allergic to so hell knows actually, too many variables to sort it out like that. Need to deduct and work on it. I try to stay away from beans even though i like em, but i get bloated and gassy from them, so its a no go. Right now experimenting with fast carbs like cereal, bagels etc and they work quite well and easy on digestion. Eat like 3 proper meals and 2 with fast burning carbs pre and post workout, basically whatever i want, and have no problem shedding body fat, which basically goes against conventional wisdom to cut out sugar, fast carbs blah blah while on the cut protocol. About carbs before bed and GH, its very interesting and ive already read about this in Chris Acetos one of old bodybuilding books. Thing is if i eat no carbs before bed, just protein with some nuts lets say, i wake up flat as a pancake and dead as a zombie. Even though i had trouble sleeping tonight, i woke pretty much leanest in all my prep this year and hard as a rock with body weight pretty much being the low as well. Will have dinner from the owen in an hour, go for a walk, as you suggested, and then sleep. I go to bed early at 8am every day as have work at 2.3am in the morning most of the days. Since its close to 30c here this summer its a bit tougher to sleep but ill see how it goes tonight and drop a line tomorrow. Great chatting @mertdawg appreciate and knowledge and time spent to reply 
Regards,
Bel.