Sleep, Routines, and Magnesium: Recovery Made Simple

Contact Jess: Jessica DiBiase Coach, Kettlebell Trainer for over 15 years, Founder of @kettleguard and Kettlebell World Champion Follow me on IG @jessicadibiasefitness email: [email protected] www.jessicadibiasefitness.com

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This episode dives into the unsexy but unbeatable truth: you can’t out-supplement chaotic sleep habits. Mikki and Jess unpack the “order of operations” for better nights—dim, warm-toned lighting below eye line, parking the phone 45 minutes before bed, and building a repeatable wind-down ritual. They compare magnesium forms (why glycinate usually wins for sleep, and why oxide/hydroxide are more for “movement” than melatonin vibes), and touch on NSDR, smart napping (20–60 minutes, not after 4 p.m.), and how daytime choices—omega-3s, vitamin D, creatine, simple routines—prime the system for deeper recovery. Practical, calm, evidence-aware guidance you can put to work tonight, whether you’re tapering for an ultra or just trying to show up better tomorrow. Highlights You can’t supplement your way out of poor sleep habits—routines rule. Set the light environment: warm, low lamps; increase screen distance at night. Magnesium 101: glycinate for sleep; avoid oxide/hydroxide for absorption. NSDR and short, earlier naps to top up recovery. Daytime habits support night-time sleep.