XPS 9550 - help to buy an external monitor

Hi guys,
I own an XPS 9550, I am looking to buy an external monitor for gaming, as the ghosting on the screen is a bit annoying to play FPS.
So I am wondering what would be the best refresh rate I can plug to my laptop.
I am looking to buy a 24 inch in 1080p. should I go for a 144hz or lower?
If you have the same kind of setup, it would be great if you tell me which adpator you used.

Thank you

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XPS 9550 - help to buy an external monitor