13 Evening Habits to Help You Poop In the Morning

Waking up feeling backed up and bloated is no fun, but simple nighttime habits can set you up for smoother mornings and regular bowel movements. From smart food choices to better sleep routines, small changes can make a big difference for your digestion.

1. Stick to a Sleep Schedule

Going to bed and waking up at the same time daily can help you achieve regular bowel movements. A consistent sleep and wake schedule regulates your body’s natural rhythm. Some research also suggests that better sleep can improve digestive issues.

Be sure you wake up early enough so you have time for a bowel movement. Rushing out the door can cause you to miss your window of opportunity, leaving you feeling backed up.

2. Eat an Early Dinner

Eating too late can disrupt digestion and keep you up more during the night. Most experts suggest finishing your meals two to three hours before bed. However, a light snack at bedtime may help curb hunger and prevent low blood sugar. Some good snack options include:

• Nuts
• Milk
• Tart cherry juice

3. Choose the Right Foods

Whole foods rich in fiber keep you regular, making you more likely to have a bowel movement in the morning. Fiber can help push food and waste through the body. Some examples of high-fiber foods include:

• Whole grains (oats, barley, or quinoa)
• Beans (black beans, kidney beans, or pinto beans)
• Vegetables (broccoli, Brussels sprouts, carrots, spinach, or kale)
• Fruits (apples, kiwi, oranges, or berries)
• Nuts and seeds

4. Steer Clear of Constipating Foods

Some foods can slow digestion and make stool harder to pass, especially if you eat them often. Examples of constipating foods you may want to avoid include:

• Fast food or fried foods
• Foods that are high in sugar
• Red meat or processed meats
• Dairy products
• Processed and refined foods

5. Stay Hydrated

Staying hydrated can help you stay regular. Your body needs water to help fiber work properly. Without enough fluids, high-fiber foods can make you feel more backed up. When you’re dehydrated, your intestines move food more slowly, which can lead to constipation.

Many experts recommend that healthy men consume about 15.5 cups of fluids per day. For women, it’s about 11.5 cups per day. You can also stay hydrated by eating foods that have a high water content, like soups, smoothies, fruits, and vegetables.

6. Take a Probiotic

Probiotics contain healthy bacteria that can balance your gut over time. This leads to more consistent bowel habits. Certain probiotics also stimulate intestinal muscles to contract more effectively, which can move stool in your colon.

Some research suggests that taking probiotics can increase the number of weekly bowel movements by 1.3 and make stool easier to pass.

7. Drink Warm Liquids

Sipping a warm beverage before bed can help relax your gut and encourage your colon to move. Ginger, peppermint, and chamomile tea are good choices.

Another option is to drink warm liquids that contain caffeine, such as coffee or tea, in the morning. The caffeine can help further stimulate your urge to poop. In one study, nearly 30% of people used the bathroom within 20 minutes of drinking coffee.

8. Walk After Dinner

Light exercise or walking after you eat can help stimulate the muscles in your intestines and encourage regular bowel movements. A simple walk is mild enough not to disrupt your sleep. It also helps your body move food down your GI tract and reduces gas, making you feel less bloated.

9. Give Yourself an Abdominal Massage

A gentle massage can help relax your abdominal muscles and move stool through the intestines. Start at the lower right side of your abdomen. Massage in a clockwise, circular pattern along the path of your large intestine.

10. Manage Stress

Too much stress can disrupt bathroom habits and lead to constipation. To help you relax, practice meditation, deep breathing, or gentle yoga at night. Research suggests these exercises can lower cortisol levels in your body, which may lessen the negative impact of stress on your gut.

11. Take a Laxative

A laxative may help you poop in the morning. However, you should only use them occasionally, as they can cause side effects like diarrhea, cramping, bloating, or more serious problems. Supplements with psyllium husks or guar gum are generally considered safe when used as directed for most people.

12. Drink Prune Juice

Prune juice contains a sugar alcohol called sorbitol, which helps you poop. Sorbitol pulls water into your colon to soften stools. It also stimulates muscle contractions that move stool along. Additionally, the juice has a good amount of dietary fiber to help promote regular bowel movements.

13. Use Magnesium

Taking a magnesium supplement at night may help you poop in the morning. Some forms of magnesium, such as magnesium citrate and magnesium hydroxide, pull water into your intestines, which makes stool softer and easier to pass. Magnesium also relaxes intestinal muscles, which can move stool along. However, if you take too much, you can experience diarrhea, cramping, or dehydration.

How Often Should You Poop?

Everyone is different when it comes to the frequency of bowel movements. Some research suggests that anywhere between three times a day and three times a week is considered normal. What matters more is that your stools are soft and easy to pass.