Whole Wheat Cereals
Like whole wheat bread, whole wheat cereals help convert tryptophan into melatonin and serotonin. Research has shown that boosting serotonin levels can help promote sleep. Somer recommends any cereal with 100 percent whole grain, but says to avoid adding milk, because the protein in the dairy will block tryptophan from entering the brain. Try snacking on a handful of whole wheat cereal at night to avoid the spike in blood sugar that you might get if you ate a sugary cereal.