You don't always need tryptophan to sleep better, it can also just help to shift most of your daily carb allowance to the evening and as karky wrote, not have too many BCAAs at night.
Perhaps this is why so many have a problem sleeping when they had a dairy-based protein. Not everyone has a problem here, but I definitely do but then again am allergic to dairy (another exception).
So a few tricks to try would be
- avoid a surplus of BCAAs at night
- push your carbs to the evening
and when you can't do this , like when you're doing PSMF or another very low-carb diet or just plain eat too much protein at night.. you can always supplement with tryptophan. Until not so long agao, tryptophan couldn't be bought in the US but it's back on the shelves AFAIK.
Some use 5-HTP but I'm told the tryptophan is more of a 'sleep aid' than 5-HTP is, which is more a mood enhancer.
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