evening meal
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For evening meals, suggests including more carbohydrates as it can promote a sense of calm and aid in better sleep by facilitating serotonin production. This is particularly beneficial if you've done physical activity during the day, as it helps replenish glycogen stores 1.
From a nutritional perspective, it's advised to balance carbohydrates with some protein, such as chicken, fish, or eggs, to help increase serotonin levels which are crucial for sleep. Huberman cautions against supplementary serotonin as it might disrupt sleep architecture 2.
Furthermore, supports the idea that carbohydrates in the evening can enhance sleep quality due to their role in boosting melatonin production, although the body's capacity to manage sugar intake is more effective in the morning. Thus, taking complex carbohydrates in moderation can be beneficial for rest without highly spiking glucose levels 3.
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