There are many benefits of pooping when you wake up in the morning, like having less bloating, for example. Or the confidence that going to the toilet before leaving home won't put you in a rush in a public bathroom. However, you should know that you do not have to go to the toilet every morning. A normal bowel movement schedule can range from three bowel movements a day to as little as three a week.
And we are all different. As long as it stays consistent in your pattern, everything will be fine. In other words, you don't have to go to great lengths to poop every day. That being said, if you know you need to go and want things to move forward, there are a few tricks you can do to stack the cards in your favor for a waking poop.
Nighttime habits to get pooped in the morning
Drinking water
Make sure you hydrate properly at night.
One of the main functions of your colon is to help your body reabsorb water. If you want to have a bowel movement, it is important that your colon see enough water, and that means staying hydrated.
Of course, before bedtime is not the time to start swallowing water because you will wake up in the middle of the night to pee, which can disturb your sleep. However, you can have a large glass of water with dinner.
Make beans a part of dinner
For general gastrointestinal regularity, a diet that draws water into the colon is necessary. And that type of diet is rich in fiber.
It is recommended to eat 20 to 30 grams of fiber per day. For dinner, be sure to consume about a third of that amount, depending on how many meals and snacks you typically eat in a day. In general, the best high-fiber foods are legumes, including navy beans (10 grams per half cup cooked) and chickpeas (8 grams per half cup cooked).
Take a daily fiber supplement
If you are having trouble renewing your diet or you know that you are running low on fiber, you can make sure you get enough of the nutrient by taking something like psyllium husk , which is a natural fiber.
You can buy plain psyllium husk. You just have to keep in mind that your body adjusts to the added fiber, so you may temporarily feel a bit bloated. Stick with it and your belly should start to deflate once your GI system adjusts.
Go for a walk after dinner
If you haven't yet done your daily physical activity session, go out after dinner for a walk around your neighborhood. The more active you are, the better. If you are active at least once a day, it promotes colonic motility to help you have a bowel movement.
Go to sleep earlier
Take extra time in the morning to have something for breakfast. Eating stimulates the movement of your colon, which encourages you to have a bowel movement. Plus, if you have enough time to get ready in the morning, you'll have a chance to spend as much time as you need in the bathroom instead of rushing out the door.
Prepare your automatic coffee machine
Set the timer to go off in the morning so you can have a cup of coffee when you wake up. Many people find that coffee is one of the only ways they can have a bowel movement in the morning.
Drink Senna tea
Senna is a natural herb that has some stimulating effects on the colon and can be helpful for mild and occasional constipation.
Before trying a tea, try using a fiber supplement, because it has more studies behind it. Herbal remedies are also not regulated by the FDA, which means that you cannot be sure how much active ingredient they contain.
Keep in mind that these teas tend to promise mild laxative effects within six to 12 hours of consumption. If you've never used one before and aren't sure how your body will react, you may want to make sure you don't have to be anywhere important the next morning.
