Cortisol, Sleep & Small Rituals for Better Rest

Contact Jess:
Jessica DiBiase

Coach, Kettlebell Trainer for over 15 years, Founder of @kettleguard and Kettlebell World Champion

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email: [e-mail]

www.jessicadibiasefitness.com

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Contact Mikki:
Mikki WIlliden PhD
https://mikkiwilliden.com/
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In this episode, Mikki and Jess dive into the relationship between cortisol, sleep, and daily habits that make or break your rest. From the funny story of Mikki’s “stress ball” microphone to practical advice on managing second winds and evening routines, the conversation balances science with real-life struggles of busy parents and professionals. They explore why naps count, how light and temperature influence sleep quality, and when supplements like magnesium can be helpful. Most importantly, they highlight how small, consistent changes—like adjusting bedtime by 15 minutes or creating calming rituals—can significantly improve sleep, brain health, and energy. This chat is equal parts practical, relatable, and laugh-inducing—perfect for anyone who knows they should sleep more but struggles to switch off.

Highlights:

• Why cortisol and melatonin act in opposition and how that affects sleep
• Practical strategies to avoid the dreaded “second wind” at night
• Do naps really help? The science of short vs. long naps
• Light, temperature, and supplements that can improve sleep quality
• The role of small, consistent bedtime rituals in lowering stress