Bedtime Chia Shot for Sleep & Morning Regularity During Hormonal Changes
30-Day Chia Diary Entry 22: Bedtime Sleep & Digestive Support Shot – Peri-Power Series
Welcome back to The Chia Diaries: Peri Power Edition! Entry 22 introduces a scientifically-designed evening ritual that supports both restorative sleep and morning digestive regularity. This Bedtime Sleep & Digestive Support Shot combines research-backed ingredients that work gently overnight to help you wake up refreshed and regular.
If you’ve been struggling with sleep issues or digestive irregularity during perimenopause, this simple shot delivers targeted nutrients that support your body’s natural rhythms. No more tossing and turning or morning discomfort – just gentle, overnight support for better rest and digestive wellness.
The Science Behind Strategic Timing
The most powerful wellness solutions often come from understanding how our bodies naturally function. Research shows that timing nutrient delivery can significantly impact effectiveness, particularly for sleep and digestive support. Our bedtime approach strategically delivers fiber and calming minerals when your body can use them most effectively.
By consuming these supportive ingredients in the evening, you provide 8+ hours for gentle digestive support while simultaneously promoting the restorative sleep that supports overall wellness during hormonal changes.
Why This Shot Supports Women Through Hormonal Changes
The Chia Champions (Our Series Stars):
Throughout this series, we’ve explored how chia seeds support wellness during hormonal changes, and research continues to validate their powerful benefits. Studies show that chia seeds are high in fiber, which research indicates can help lower bad cholesterol (LDL) over time, keep blood sugar more stable, promote digestive health, and feed good gut bacteria – all crucial during times of hormonal fluctuation.
When chia seeds absorb water, they create a unique gel-like substance called mucilage. Research shows this gel slows the movement of food through the digestive tract, helping to stabilize blood sugar levels and promote longer-lasting feelings of fullness. Studies indicate it also acts as a prebiotic, feeding beneficial gut bacteria and supporting a healthy microbiome, which can help regulate bowel movements – particularly important when hormonal fluctuations are affecting your digestive system.
The Magnesium Glycinate Game-Changer:
Not all magnesium is created equal, and research shows magnesium glycinate is well-absorbed by the body and recommended by sleep experts to promote calm, relaxation, and improved sleep quality.
Research indicates that magnesium supplementation can improve sleep quality by increasing sleep time, sleep efficiency, and reducing sleep onset latency. A systematic review found these benefits across different populations, including women with specific health conditions such as PCOS – suggesting potential relevance for sleep issues that may occur during hormonal changes.
The Hormonal Change-Digestive Connection:
Research published in medical journals establishes connections between hormonal changes and digestive function. Studies show that declining estrogen and progesterone levels during perimenopause and menopause may affect the digestive process and bowel movements.
Studies indicate that when estrogen declines and stress-related cortisol may rise, this can affect the digestive process, while low progesterone may influence colon function. Research shows that the longer food waste remains in the colon, the drier it becomes – which this bedtime shot may help address through overnight fiber and hydration support
The Perfect Sleep & Regularity Formula
This bedtime shot delivers targeted support for two of perimenopause’s most common challenges:
OVERNIGHT DIGESTIVE SUPPORT:
- Chia seeds provide soluble fiber that research shows can form a gel-like substance and may support healthy bowel movements
- Studies demonstrate that adequate hydration with fiber is important for digestive function
- Overnight timing allows 8+ hours for gentle, natural support
RESTORATIVE SLEEP BENEFITS:
- Research shows magnesium glycinate has good absorption and bioavailability compared to other forms
- Studies indicate magnesium may help regulate neurotransmitters related to sleep
- Research demonstrates magnesium’s potential role in sleep quality
WELLNESS SUPPORT:
- Research demonstrates connections between gut health and overall well-being
- Studies show that better sleep may help support healthy stress response
- Evidence indicates consistent sleep patterns support overall wellness during hormonal changes
Strategic Timing for Maximum Benefits
The key to this shot’s effectiveness lies in its timing. Research suggests that taking fiber and sleep-supporting nutrients before bed may allow:
- 8+ hours for chia fiber to move through your digestive system
- Potential absorption of magnesium during sleep when your body naturally repairs and restores
- Morning regularity without the urgency that daytime fiber supplements can sometimes create
- Gentle, natural support that works with your body’s natural rhythms
Studies suggest that this timing may be beneficial for women experiencing digestive issues during hormonal changes, as it provides overnight support without interfering with daily activities.
Watch the IG Recipe Reel Video Here
Bedtime Sleep & Digestive Support Chia Shot
Equipment
- Spoon for stirring
- measuring spoons
- Glass jar with lid
Ingredients
- 2 tablespoons chia seeds
- 6-8 oz filtered water
- 1 tablespoon fresh lime juice about 1/2 lime
- 1/2 teaspoon magnesium glycinate powder 200-250mg
- 1/8 teaspoon sea salt
- 1 teaspoon raw honey optional, for taste
Instructions
- Prepare the chia gel: In a glass jar, combine chia seeds with water. Stir vigorously and let sit for 10-15 minutes, stirring every 5 minutes to prevent clumping.
- Add the sleep supporters: Stir in lime juice, magnesium glycinate powder, and sea salt until completely dissolved.
- Final mix: Give the mixture one last vigorous stir to ensure even distribution and optimal gel consistency.
- Timing is key: Drink slowly 30-60 minutes before bedtime for optimal sleep and digestive benefits.
- Storage tip: Prepare extra chia gel and store in refrigerator for up to 5 days. Add other ingredients fresh each night.
Notes
- Start slowly: If new to high-fiber foods, begin with 1 tablespoon chia seeds and increase gradually
- Hydration matters: Research shows fiber requires adequate water to function properly – ensure you're well-hydrated throughout the day
- Quality counts: Choose organic chia seeds and pure magnesium glycinate powder for best results
- Consistency is key: Use nightly for 2-4 weeks to experience full benefits
- Calories: 95
- Protein: 4g
- Carbohydrates: 8g
- Fiber: 10g
- Healthy Fats: 6g
- Omega-3s: 2.5g (from chia seeds)
- Magnesium: 200-250mg
Take Your Wellness Support to the Next Level
If you’re ready to go deeper with your wellness journey during hormonal changes, I’ve created comprehensive programs designed specifically for women like you:
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Eat with Ease for Hormonal Harmony – My comprehensive 3-month program that takes the guesswork out of eating to support your body during hormonal changes. Get meal plans, recipes, shopping lists, and expert guidance to transform how you feel every single day.
Both programs are designed to fit into your real life—no complicated prep or ingredients you can’t pronounce. Just simple, science-backed nutrition that actually works. Not sure what’s the best fit? Book a 15-Minute Complimentary Discovery Call Today
Disclaimer: While nutrition plays a supportive role in overall wellness, every woman’s journey through perimenopause and menopause is unique. The information in this post is for educational purposes and is not intended to replace professional medical advice. Always consult with your healthcare practitioner before making significant dietary changes, especially if you have kidney conditions or take medications that may interact with magnesium supplementation.
References:
- Muñoz L.A., et al. Chia seed supplementation and disease risk factors in overweight women. Journal of Food Science, 2013. PubMed: 24033454
- Arab L., et al. Lower levels of magnesium intake are associated with increased risk of mortality in patients with metabolic syndrome. BMC Complementary Medicine and Therapies, 2021. PMC: 8080720
- Abbasi B., et al. The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of Research in Medical Sciences, 2012. PMC: 3703169
- Zeinoddini A., et al. Does magnesium glycinate really help you sleep better? Consensus: AI Search Engine for Research, 2025.
- Zhao B., et al. The Role of Magnesium in Sleep Health: a Systematic Review of Available Literature. Biological Trace Element Research, 2022. PubMed: 35184264
- Heitkemper M., et al. Do Fluctuations in Ovarian Hormones Affect Gastrointestinal Symptoms in Women With Irritable Bowel Syndrome? Gastroenterology, 2003. PMC: 3322543
- Baker F.C., et al. Constipation and diarrhea during the menopause transition and early postmenopause. Menopause, 2021. PMC: 8080720
- Jiménez-Mondragón D.M., et al. Chia seed water: Health benefits and side effects. Healthline, 2022.
- Harbstreet C., et al. TikTok Is Obsessed With Chia Seed Water—Is It Actually Good for You? Well+Good, 2025.
- Fischer L., et al. ‘Internal Shower’ Drink on TikTok: How to Safely Drink Chia Seed Water. Good Housekeeping, 2022.