Serotonin and also helps to produce niacin
This neurotransmitter produces relaxation and sleep. Foods high in tryptophan are cheese, chicken, eggs, fish, milk, nuts, turkey, soy, tofu, green leafy vegetables, dairy products, bananas, peanut, peanut butter, pineapple, avocado, soy, lentils, sesame seeds, and pumpkin. There is not an abundance of foods that contain tryptophan, and those that do may not contain amounts sufficient to make it into the brain if they are competing with other amino acids, especially tyrosine. However, carbohydrates help carry the tryptophan to the brain. It is better to eat tryptophan-rich foods and carbohydrates in the evening when you want to relax and prepare for sleep.