Carbohydrates and some forms of protein, especially those that contain tryptophan like turkey, nuts and seeds may promote restorative sleep.
Calcium is important because it helps the cells in the brain use the tryptophan to create melatonin- a natural body- producing sleep aid.
Higher magnesium levels can help induces a deeper sleep.
Bergamot and lavender oils in addition to sandalwood, frankincense and mandarin create a useful sleep inducing blend.
Passion flower can provide the calming effect needed to help stop that vicious circle of thought and help you sleep.
Chamomile tea helps increase GABA, which helps calm the nerve cells in the brain and promote a sedative effect.
References:
"How Much Sleep Do You Need?" 7 Natural Sleep Aids That Really Work. N.p., n.d. Web. Aug. 2016."How Much Sleep Do You Need?" How Much Sleep Do We Really Need? N.p., n.d. Web. Aug. 2016.