what is the best food I can eat at dinner, to promote better sleep?

For better sleep, Andrew Huberman suggests incorporating starchy carbohydrates into your dinner. These can enhance serotonin levels, promoting relaxation and improving sleep quality. Good options include consuming carbohydrates like pasta, rice, and even vegetables like potatoes, alongside some protein such as chicken or fish 1 2.

Foods rich in tryptophan, an amino acid precursor to serotonin, are also beneficial. Tryptophan-rich foods include turkey, oats, canned tuna, and milk. These foods can boost serotonin, aiding sleep without the disruptive effects of direct supplementation 3.

Dr. Matthew Walker adds that evening carbohydrate intake may foster a healthy melatonin signal, further supporting sleep. However, he notes that those concerned about blood sugar levels should pay attention to the type and timing of carbohydrates consumed 4.