Stop struggling with constipation: This trick gets your intestines working
Habit that improves bowel function named (photo: Freepik)
Regularly waking up at the same time each day can positively affect not only sleep quality but also bowel function. A consistent daily routine helps regulate digestion naturally and makes bowel movements easier, according to Eating Well.
What happens if you wake up at the same time every day
Improves circadian rhythm
The body has an internal clock called the circadian rhythm, which plays an active role in digestion.
The large intestine follows this rhythm and can be trained consistently. When we wake up at the same time every day, the colon learns when to be active.
Excessive changes in the morning routine can disrupt this balance. Intestinal contractions, which help move stool, may weaken or be delayed when the schedule shifts, leading to less frequent bowel movements.
Sleeping too long may also cause you to miss the morning cortisol surge, which stimulates bowel movements. Try to wake up within an hour of your usual wake-up time, even on weekends. For example, if you normally wake up at 6:30 a.m., avoid sleeping past 7:30 a.m.
The gut microbiome needs stability
Insufficient sleep can negatively affect the gut microbiome, while quality sleep has the opposite effect.
Even small changes in sleep schedule can disrupt the balance of gut bacteria.
A study published in the European Journal of Nutrition showed that a 90-minute shift in sleep schedule was enough to change the composition of gut microbes.
Maintaining a balance between beneficial and harmful microbes is key to regular bowel movements, so don’t neglect sleep hygiene as an important part of preventing constipation.
Don’t skip breakfast
Eating stimulates the digestive system and supports bowel function. If you experience delayed bowel movements, try not to skip meals.
A fiber-rich breakfast not only jumpstarts digestion but also helps make stool bulkier and softer, making it easier to pass through the intestines.
Oversleeping may also mean missing your favorite morning drink. The body naturally dehydrates overnight, so replenishing fluids in the morning helps restore bowel function.
Warm drinks, such as hot coffee or tea, help relax the small intestine and start peristalsis (movement of food and fluids through the digestive tract).
Other tips to improve bowel function
- Hydration: Fiber from fruits, vegetables, and legumes increases stool volume and eases bowel movements. Fiber is effective only if fluid intake is sufficient, so water is key.
- High-fiber breakfast: Oatmeal with chopped prunes, avocado on whole-grain toast, or a mixed berry smoothie (blackberries, strawberries, raspberries) helps bulk and soften stool for easier passage.
- Exercise: Physical activity is a good way to support regularity. A 10–15-minute brisk walk after meals aids digestion.
- Stress management: Stress hormones can slow digestion and contribute to constipation. Try stress-reducing methods such as exercise, deep breathing, or meditation.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
