Start your day with a high-protein breakfast
Eat protein rich foods for breakfast. Eggs, sausages and protein shakes are good sources of protein to start the day.
You further need to remove traditional breakfast foods such as bread, cereal, juices etc from your menu. They have a high-sugar content that will increase your insulin level.
Stay away from stimulants, such as coffee, juices, caffeinated beverages and chocolates all through the day. These stimulants contain caffeine as well as sugar, both of which increase insulin levels in your blood, resulting in sleepless nights.
Eat low-glycemic foods every 2-3 hours
Eat low-glycemic foods after every 2-3 hours throughout the day. Glycemic foods are those which cause very small increase in your insulin level, and include beans, nuts, seeds, vegetables and eggs.
Avoid heavy meals late in the day
Eating a heavy meal late at night can also lead to a sleepless night, even for those who are not insomnia patients. Limit your intake of junk and spicy foods as well as refined carbohydrates, such as pasta, white bread and boiled rice.
Fried, fatty and spicy foods can cause heartburn, preventing a sound sleep, while refined carbohydrates take hours to digest completely and affect your sleep as well.
Avoid stress and anxiety
Stress and anxiety are one of the key causes of insomnia. You need to use relaxation methods to avoid these conditions.
You can lie on your back in a dark room and concentrate on nothing but your breathing. Breathe in deeply through your nose and exhale slowly through your mouth. Repeat this process at least 8 to 10 times and you will feel much better.
Avoid napping during the day
If you are an insomnia patient, avoid napping during the day time as much as possible. Sleeping during the day time reduces your chances of having a sound sleep at night.