How long after dinner did you test at 6.9? And how long after dinner was your bedtime test? Your food may have still been digesting and raising your levels. Also, bear in mind that the numbers you will see can be out by up to 20%, in which case the two readings are very similar.
As for the morning rise - there is something called the cortisol cycle. Cortisol is a hormone that will stimulate the liver to release more glucose. In the middle of the night, this cycle is normally at its lowest point, and this is often also the time your blood sugar levels will be bottoming out. As you wake, the amount of cortisol increases to stimulate your liver to release an extra 'boost' of glucose to give you energy to face your day, hence levels rise. For some people this can be considerable, and is known as the 'Dawn Phenomenon'. In your case, your rise is relatively small - less than 2 mmol/l. In time you will be going to bed on lower levels, so your waking levels will also be better 🙂 Ideally, you should be between 4 and 7 mmol/l on waking and pre-meal/pre-bedtime, but this will come! 🙂
Some people are OK with porridge, others not. In the mornings you are often more insulin resistant so a lot of people try to keep carbs at a minimum at that time of day. I think I remember someone saying that Lizzie's Granola is OK, or perhaps you could try some plain yoghurt with berries and nuts?
