7 Things to Do After 5 p.m. to Help You Poop the Next Morning, According to Gut Experts
Waking up and not being able to poop can feel like your whole day is off to a sluggish start. But what if the secret to a better bathroom routine actually starts the night before? According to gut health specialists, your evening habits—from what you eat to how you unwind—can either help or hinder your body’s natural rhythm.
Here are seven simple, science-backed things you can do after 5 p.m. to give your digestive system the best shot at a satisfying morning poop.
1. Eat Dinner Early
Your gut, like the rest of your body, has a circadian rhythm. Eating late in the evening can throw off that rhythm and interfere with the natural digestive activity that’s supposed to peak in the morning. When your body is still trying to process a heavy dinner at midnight, it’s much less likely to respond well the next day.
Try to finish your dinner by 7 p.m. to give your gut enough time to do its job overnight. A lighter, earlier meal gives your digestive tract a chance to rest, reset, and be ready for action once you wake up.
2. Add More Fiber to Your Evening Meal
Fiber plays a crucial role in stool formation and regularity, but many people miss the chance to include enough of it in their evening meal. Without adequate fiber, your stool may lack bulk or softness, making things harder (literally) the next morning.
To help things along, make dinner count by loading your plate with veggies, whole grains, legumes, or beans. These foods can improve stool consistency and get your bowels moving like clockwork the next day.
3. Avoid Heavy or Fatty Foods at Night
A greasy burger or late-night pizza might satisfy a craving, but it won’t do your digestive system any favors. High-fat meals tend to sit in the stomach longer, slowing down digestion and potentially throwing off your bowel rhythm.
If you want to poop with ease in the morning, keep dinner simple and nutritious. Opt for baked, steamed, or lightly sautéed foods, and save indulgent meals for earlier in the day when your body is better equipped to handle them.
4. Go for an After-Dinner Walk
A short walk after dinner can do more than help you stretch your legs—it can give your digestive system a much-needed boost. Gentle movement encourages peristalsis, the wave-like motion in your intestines that moves food along.
Just 10 to 15 minutes of light walking around the neighborhood can make a real difference. It’s a small habit that helps reduce bloating, prevent constipation, and prime your gut for a successful morning visit to the toilet.
5. Stay Hydrated in the Evening
Water is one of the simplest tools for promoting regular bowel movements, but many people fall short on fluid intake in the second half of the day. By the time morning comes, your colon may be trying to do its job with limited hydration.
Make a point to sip water between dinner and bedtime, just not so much that it disrupts your sleep with bathroom trips. Well-hydrated intestines help keep stool soft and easier to pass when you wake up.
6. Find a Way to De-Stress Before Bed
Stress doesn’t just live in your mind—it shows up in your gut, too. When you’re anxious, tense, or mentally wired, your nervous system can disrupt digestion and make your colon sluggish.
Try carving out 15–30 minutes before bed to unwind. That might mean reading, doing light stretches, listening to calming music, or just dimming the lights and putting your phone down. A calm nervous system helps your gut stay on track and boosts your chances of morning regularity.
7. Get Enough Sleep (And Make It Count)
It might come as a surprise, but how well you sleep can influence how well you poop. Sleep deprivation or poor sleep hygiene can impair the gut-brain axis and reduce the normal early morning colonic motor response, making bowel movements less likely.
Aim for 7–8 hours of high-quality sleep each night to allow your nervous system and digestive system to rest and reset. A consistent bedtime, reduced screen time, and calming pre-bed rituals can help your digestive system function more smoothly.
Final Thoughts
If your mornings have been feeling a little… backed up, your evenings may hold the key. From what’s on your plate to how you manage stress and sleep, these small habits have a big impact on your gut. A healthy poop isn’t just about what happens in the bathroom—it’s about how you support your body long before you even get there.
Start with one or two changes tonight, and pay attention to how your body responds in the morning. With a little consistency, you might just find yourself feeling lighter, happier, and more regular than ever.