Starchy Carbohydrates

Introduction to Dietary Rest Struggling with a racing mind at night is a hallmark of the high-achiever. While we often look for mental hacks to quiet the noise, the solution frequently lies in our biochemistry. This guide shows you how to adjust your nutrition to signal safety to your brain, allowing you to drift into restorative sleep without the midnight toss and turn. Tools for Implementation To execute this shift, you do not need complex equipment. You simply need a basic understanding of macronutrients and a kitchen stocked with high-quality **starchy carbohydrates** like white rice, oats, or sweet potatoes. A journal to track your sleep quality against your dinner composition also helps refine the process. The Step-by-Step Protocol 1. **Audit Your Current Intake**: Review your evening meals. If you consume only proteins and fibrous vegetables, you might be keeping your system in a high-alert state. 2. **Identify Your Starch Source**: Choose a clean starch. Andrew Huberman suggests options like rice or oatmeal. These are easily digestible and effectively cross the blood-brain barrier to assist serotonin production. 3. **Timing the Final Meal**: Schedule your last meal approximately 2 to 3 hours before your head hits the pillow. This window allows for digestion while ensuring the glucose levels support sleep architecture. 4. **Scale Your Portions**: You do not need a massive feast. A moderate serving is sufficient to provide the calming effect without causing digestive distress. Troubleshooting Energy Spikes If you find yourself too energized after a keto or low-starch meal, your body may be producing cortisol to manage blood sugar. If resistance training is part of your routine, the need for these starches increases. Adjust the volume based on your activity level; more training requires more replenishment to ensure the nervous system feels safe enough to shut down. Benefits of Nutritional Balance By reintegrating the right carbohydrates, you shift your body from a sympathetic "fight or flight" state into a parasympathetic "rest and digest" state. You will notice a faster onset of sleep and, more importantly, a higher quality of deep sleep that allows you to wake up recharged rather than depleted.