I've also taken both at the same time, so it doesn't always need to be an either/or situation. But when I've woken up at say 2am and fear I can't fall asleep again, I might reach for melatonin.
Tryptophan I take more or less out of habit before going to bed on days I'm low in carbs all day long, but that's only 2 days a week tops.
Another thing to think about is to block as much light from your room as you can. And if you can't (our blinds let light in at the side) , wear a sleep mask. The funny thing: i'm partially deaf, yet extremely easily bothered by noise so if I use anything , am using ear plugs. Always do when travelling.
My partner OTOH , who has trouble with eye sight.. yep, you guessed it, is really bothered by light and uses a sleep mask nearly all the time.
But really, what helps most is to eat my biggest meal of the day very close to bed time.. it's why I'm practicing intermittent fasting by skipping lunch.. in a pinch I could eat first thing in the morning and just 10 minutes before going to bed and fast in between.
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