The #1 Nighttime Habit to Break for an Easy Morning Detox

Having a regular bowel movement every morning is a good habit. Give up this action at night if you don't want to be constipated and be able to have a bowel movement every morning !

No one wants to talk about constipation , but it's actually a common ailment. In fact, it's so common that about 15% of Americans struggle with chronic constipation.

Constipation can be caused by a number of things, including a low-fiber diet, certain medications, a sedentary lifestyle, or dehydration. While there are plenty of tips for relieving constipation, there are also hidden habits that can make it worse. And one potential culprit is alcohol. While an occasional cocktail or glass of wine is usually harmless, regular drinking at night can make it harder to have a bowel movement in the morning .

If this is the case for you, read on to learn how cutting back on alcohol at night can help you poop in the morning, along with other ways to improve constipation .

Why doesn't drinking alcohol at night help you poop in the morning?

Prevent dehydration

Alcohol acts as a diuretic by suppressing a hormone called vasopressin, which tells your kidneys to retain fluid. When suppressed, you have to urinate more frequently, which can eventually lead to mild dehydration.

“ Even a harmless glass of wine before bed can be the culprit ,” says Alyssa Simpson RDN, CGN, CLT, a Phoenix-based dietitian who specializes in digestive health. “ Alcohol can dehydrate you, making it harder for stool to move through the colon .” How exactly does that happen? “ If you’re dehydrated, your body will pull water from your stool to maintain moisture ,” explains Michelle Routhenstein, MS, RD, CDCES, a dietitian in Phoenix. That makes stool harder, making it harder to pass.

That doesn't mean you have to give up this beverage at night. Just make sure to drink a large glass of water to prevent or minimize dehydration, which can cause constipation.

Improve sleep quality

Drinking alcohol can also disrupt your sleep, says Mikhail Yakubov, MD, a board-certified gastroenterologist at Manhattan Gastroenterology. You may fall asleep faster after drinking, but research shows that the quality of your sleep is often poorer.

"Sleep and digestion are closely linked through the body's circadian rhythm ," says Yakubov . " Poor sleep quality or not getting enough rest can slow down bowel movements, making it more difficult to have a bowel movement in the morning ."

Anti-inflammatory

Drinking alcohol can also contribute to chronic, low-grade inflammation throughout your body. This includes your digestive tract. In fact, studies have shown that constipation is linked to low-grade inflammation and damage to the lining of your gut. For example, one study found that adults who ate an inflammatory diet also had higher rates of constipation. Alcohol is considered a component of an inflammatory diet.

Stress reduction

While you may rely on alcohol to relax you, it can actually cause more anxiety and stress. Here's why: After the mood-enhancing effects of alcohol wear off, your brain has to readjust. As a result, you may feel more stressed than you did before you drank. The National Institutes of Health calls this "mini-withdrawal."

How does this relate to constipation? Turns out, stress and gut health are intimately linked through a communication superhighway called the brain-gut axis. So when stress kicks in, it can cause digestive issues, including constipation.

Instead of relying on alcohol as a stress reliever, consider other methods such as seeing a therapist, socializing, exercising or taking up a new hobby.

Other ways to help you have regular bowel movements every day

• Increase your fiber intake gradually . Fiber adds bulk to your stool, helping it move through your digestive tract more quickly. However, " eating too much too quickly can overload your digestive tract, leading to gas, bloating, and constipation ," says Routhenstein. To make it easier, start by adding one serving of a high-fiber food like quinoa, brown rice, whole-wheat bread, or cereal to your diet each day and see how it works for you. Once you're comfortable, gradually increase your fiber intake.
• Drink enough water . Some types of fiber work by drawing water into the stool, softening it and making it easier to pass. So when you eat more fiber, it's especially important to drink enough water. " I usually advise my patients to drink at least eight glasses of water a day, adjusting for activity level or climate, " says Yakubov.
• Stay active . Physical activity is important for many aspects of your health, including your gut. A short walk in the evening can stimulate smooth muscle and promote blood flow in your gut, helping you have a smoother morning.