Foods that induce sleep

Melatonin and serotonin are the two substances that induce sleep in our brain. Trytophan is the precursor for these chemicals. Foods that contain these substances are:
1) Sesame seeds
2) Spirulina
3) Noni
4) Soya beans
5) Oat
6) Dios Corea
7) Pine nuts, peanuts
8) Black beans
9) Dairy Products
10)Seafood
11)Eggs

Eating a meal rich in carbohydrate and a moderate amount of protein will induce sleep. As carbohydate will increase insulin level which reduce the amino acids that compete with trytophan.

Calcium acts as catalyst to convert trytophan to melatonin and serotonin.

Yet "Do not dine after nine" is the golden rule.