Foods that naturally contain melatonin:
oats, rice, sweet corn (big time!)
tomatoes, bananas, daikon (Japanese radish), ginger
tiny amounts:
pineapples, apples, oranges, strawberries, kiwis, spinach, peppers
almonds, sunflower seeds, fennel seeds, lemon verbena, green cardamom
Foods that naturally contain tryptophan.
The sap and seeds of lettuce are actually a pretty strong sedative, if you manage to ingest enough of it. (Don’t tell schools, or there’ll be no salad in the school lunch for you, kiddies!) 
You don’t need some stupid brownie laced with melatonin.
