13 Evening Habits to Help You Poop in the Morning

Waking up feeling tired and bloated isn’t fun, but simple nighttime habits can prepare you for smoother mornings and regular bowel movements. From smart food choices to better sleep habits, 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 every day can help you have 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 problems.

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

2. Eat dinner early

Eating too late can disrupt digestion and prevent you from getting more sleep at night. Most experts suggest finishing your meals two to three hours before bed. However, a light snack at bedtime can help reduce hunger and prevent hypoglycemia. Here are some good snack options:

• Nut
• Milk
• Tart cherry juice

3. Choose the right foods

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

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

4. Avoid constipating foods

Certain foods can slow down digestion and make stools more difficult to pass, especially if you eat them often. Here are examples of constipating foods you may want to avoid:

• Fast food or fried foods
• Foods 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 function properly. Without enough fluids, foods high in fiber can make you feel fuller. When you’re dehydrated, your intestines move food more slowly, which can lead to constipation.

Many experts recommend healthy men consume around 15.5 cups of fluids per day. For women, that’s about 11.5 cups per day. You can also stay hydrated by eating water-rich foods, 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. Some probiotics also stimulate intestinal muscles to contract more efficiently, which can move stool through your colon.

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

7. Drink warm liquids

Sipping a warm drink 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, caffeinated liquids, such as coffee or tea, in the morning. Caffeine can help further stimulate your urge to poop. In one study, almost 30% of people went to the bathroom within 20 minutes of drinking coffee.

8. Walk after dinner

Doing light exercise or walking after eating can help stimulate the muscles in your intestines and encourage regular bowel movements. A simple walk is gentle enough not to disturb your sleep. It also helps your body move food through your gastrointestinal tract and reduce gas, making you feel less bloated.

9. Treat yourself to 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 clockwise, circularly along the path of your large intestine.

10. Manage stress

Too much stress can disrupt toilet habits and lead to constipation. To help you relax, practice meditation, deep breathing, or gentle yoga in the evening. Research suggests that these exercises can reduce cortisol levels in your body, which can alleviate the negative impact of stress on your gut.

11. Take a laxative

A laxative can help you poop in the morning. However, you should only use them occasionally because they can cause side effects like diarrhea, cramps, bloating, or more serious problems. Supplements containing 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 draws water into your colon to soften stools. It also stimulates muscle contractions that move the stool forward. Additionally, the juice contains a good amount of dietary fiber to help promote regular bowel movements.

13. Use Magnesium

Taking a magnesium supplement in the evening can help you poop in the morning. Some forms of magnesium, like magnesium citrate and magnesium hydroxide, draw water into your intestines, making stools softer and easier to pass. Magnesium also relaxes the intestinal muscles, which can move stools. However, if you take too much, you may experience diarrhea, cramps, or dehydration.

How often should you poop?

Everyone is different when it comes to bowel movement frequency. Some research suggests it’s okay to take between three times a day and three times a week. What matters most is that your stools are soft and easy to pass.