Foods with L-tryptophan:
Eating carbohydrates along with the above foods will increase the effectiveness of the L-tryptophan.
If using an L-tryptophan supplement, take 1000mg to 1500mg a couple hours before bedtime.
Vitamin B-3 as Niacin in large doses works too. 50mg to 200mg 20 minutes before bedtime is usually enough.
Lecithin, 2 to 4 Tbsp a day has been shown to make getting to sleep easier. Lecithin is found in soy products and egg yolks.