The best morning habit to help you poop? It might actually be your sleep schedule.

Reviewed by Dietitian Kelly Plowe, M.S., RD

Key Points

• Waking up at the same time daily supports gut health by aligning digestion with your circadian rhythm.


• Staying hydrated and starting your day with a fiber-rich breakfast can promote regular bowel movements.


• Quality sleep and managing stress are key to maintaining a healthy gut microbiome and digestion.

There’s a reason “5 to 9 before your 9 to 5” videos have been trending on social media. Your morning routine can set the tone for the rest of your day and everyone wants to know the secret to the best routine for improving their productivity and feeling their best. But there’s one benefit of a morning routine that isn’t often included in social media posts. Being more intentional about how you start your day may also help you poop.

Surprisingly, the top morning habit for keeping your digestive tract running smoothly isn’t a high fiber breakfast either (although that can help, of course). This habit actually happens before you leave your bed. “It is all about having a consistent routine in the morning and this starts with waking up at the same time every morning,” says Dr. Neil Parikha board-certified gastroenterologist. “For many, waking up at the same time and allowing ourselves to have unhurried time on the toilet is sufficient to have a satisfactory bowel movement.”

Read on to find out why waking up at the same time every morning can help keep your digestive system running smoothly.

How Waking Up at the Same Time Every Day Can Help You Poop

It’s Better for Your Circadian Rhythm

Your morning isn’t just dictated by your alarm clock—your body also has an internal clock called the circadian rhythm. While most of us are familiar with the circadian rhythm’s role in our sleep-wake cycle, it also plays an active role in digestion.

“Our guts follow our circadian rhythm and can be primed with consistency,” says Parikh. “When we wake up at the same time every day, our colon learns when to be active. If you pay attention closely, you will soon realize that for many of us, the time from waking up to the time we have our first bowel movement urge is predictable.”

On the other hand, changing the timing of your morning routine too much can throw things off balance. Gut contractions align with the circadian rhythm to help move stool along, but may be weaker or delayed when your schedule changes, which could lead to less frequent bowel movements. What’s more, sleeping in may mean you miss out on the A.M. rise in cortisol, which can also stimulate bowel movements. So if you’re feeling backed up, try working with your body’s internal clock. Aim to wake up within an hour of your usual wake-up time, even on weekends; if you’re usually up by 6:30 a.m., try not to snooze past 7:30 a.m.

Your Gut Microbiome Thrives on Consistency

There are few aspects of our overall health that aren’t tied to our gut, including sleep. In fact, research suggests that the relationship between our gut health and sleep goes both ways. Inadequate sleep can contribute to negative changes in our gut microbiome, whereas good-quality sleep has the opposite effect.

Even small changes in your sleep schedule may disrupt the balance in your gut microbiome. One study found that a 90-minute shift in the mid-point of your sleep was enough to change the makeup of the microbes in the gut. The balance between good and bad microbes in your gut is a key factor in regularity, so don’t overlook sleep hygiene as an important piece of the puzzle for tackling constipation.

You are Less Likely to Miss Breakfast

Eating food encourages your digestive system to keep things moving. So if you’re feeling backed up, try not to miss meals, especially in the morning when your system is more primed for a bowel movement. A fiber-rich breakfast will not only kick-start digestion but also help bulk up and soften stool, so it moves through the intestinal tract faster.

Sleeping in also means you might be missing out on your favorite morning beverage. “Your body naturally dehydrates overnight while you’re sleeping, so replenishing it with fluids first thing in the morning helps restimulate your bowels and gets the gut moving,” explains Dr. Ritu Nahar, MDa board-certified gastroenterologist with Allied Digestive Health.

She says that warm beverages like hot coffee or hot tea specifically help relax your small bowel and begin peristalsis (the movement of foods and liquids through the digestive tract). “It also helps that this is an accessible and simple habit to add to your daily routine,” she adds.

Other Tips for Staying Regular

In addition to keeping a consistent sleep schedule, here are a few other expert-recommended tips for staying regular.

• Prioritize Hydration: “Fiber from fruits, vegetables and legumes bulks up our stool and makes it easier to pass. But fiber is only effective if you are hydrated so fluids are key,” says Parikh. So keep a water bottle by your side during the day to remind you to sip regularly.


• Start Your Day with a High Fiber Breakfast: “Eating a high-fiber breakfast is also an easy habit to introduce to your daily routine,” says Nahar. “Oatmeal with chopped up prunes, avocado with whole grain toast, or a mixed berry smoothie with blackberries, strawberries and raspberries all include high-fiber foods that help bulk and soften stool, making it easier to pass through the GI tract,” she adds.


• Move Your Body: “Living a more sedentary lifestyle is a big contributor to constipation that a lot of people don’t think about! Being active is a good way to stay regular. A quick 10 to 15 minute walk after meals is an easy place to start, and will help promote digestion,” says Nahar.


• Manage Your Stress: Ever notice that you have more tummy troubles when you are feeling stressed? That’s not a coincidence, as the gut and brain are closely connected. Stress hormones can slow digestion, worsening constipation. So if stress is starting to slow down your gut, explore stress reduction methods like exercise, deep breathing, meditation or therapy.

Our Expert Take

Constipation can be frustrating and uncomfortable, but the good news is that there are a variety of dietary and lifestyle changes that may provide the relief you need. A good place to start is with your morning routine and, more specifically, what time you get out of bed in the morning. Experts suggest that a consistent sleep schedule supports gut motility by helping you stay aligned with your circadian rhythm and supporting a healthier gut microbiome. So if you’re struggling with constipation while battling the snooze button, take some time to reassess your sleep hygiene routine; it may get things moving again.