Since digestion slows down during sleep, adopting healthy habits before bedtime can help stimulate bowel movements the next morning.
Do This Before Sleeping If You're Experiencing Constipation
Constipation is a common digestive issue that affects people of all ages. It is characterised by infrequent bowel movements, hard or dry stools, and difficulty in passing stool. Factors like a low-fibre foods, dehydration, stress, and a sedentary lifestyle can contribute to this condition. While many turn to laxatives for relief from constipation, natural remedies and lifestyle changes can be highly effective. Adopting certain habits before bedtime can improve digestion and promote regular bowel movements, helping to manage and prevent constipation in the long run.
Remedies for constipation before sleeping
A well-structured sleeping routine can play a crucial role in preventing constipation. Since digestion slows down during sleep, adopting healthy habits before bedtime can help stimulate bowel movements the next morning. Simple changes, such as staying hydrated, practising relaxation techniques, and consuming fibre-rich foods, can make a significant difference in maintaining a healthy gut.
1. Increase fibre intake
Consuming a diet rich in fibre is essential for digestive health. Fibre adds bulk to the stool and facilitates its movement through the intestines. Before bedtime, consider a light snack that includes high-fibre foods. Options such as whole grain cereals, bran flakes, or a small serving of mixed nuts can be beneficial. Gradually increasing fibre intake can help prevent bloating and gas.
2. Stay hydrated
Adequate hydration softens the stool, making it easier to pass. Drinking a warm glass of water or herbal tea before bed can stimulate digestion and aid bowel movements. Herbal teas like peppermint or chamomile have soothing properties that can relax the digestive tract.
3. Establish a regular sleep routine
Maintaining a consistent sleep routine supports the body's natural circadian rhythms, which regulate various bodily functions, including digestion. Going to bed and waking up at the same time daily can promote regular bowel movements. Ensure you get adequate sleep, as sleep deprivation can negatively impact digestive health.
4. Practice relaxation techniques
Stress and anxiety can interfere with digestion and contribute to constipation. Engaging in relaxation exercises before bedtime, such as deep breathing, meditation, or gentle yoga, can calm the mind and body, promoting better digestive function. Progressive muscle relaxation or guided imagery can also be effective in reducing stress-related digestive issues.
5. Perform gentle abdominal massage
A gentle abdominal massage before bed can stimulate the intestines and encourage bowel movements. Using the fingertips, apply light pressure in a circular motion, following the path of the colon: start from the lower right abdomen, move up to the rib cage, across to the left side, and then down to the lower left abdomen. This technique can help move stool through the colon.
6. Limit heavy meals and caffeine before bed
Eating large or heavy meals, especially those high in fat, close to bedtime can slow digestion and contribute to constipation. Similarly, caffeine can disrupt sleep patterns and may lead to dehydration, exacerbating constipation. Opt for lighter meals in the evening and limit caffeine intake in the hours leading up to sleep.
7. Consider over-the-counter remedies
If lifestyle modifications are insufficient, over-the-counter remedies may provide relief. Stool softeners or fibre supplements can be taken before bedtime to promote bowel movements in the morning. However, these should be used sparingly and under the guidance of a healthcare professional to prevent dependency.
Incorporating these bedtime habits can significantly improve digestive health and alleviate constipation. However, if constipation persists despite these interventions, it is essential to consult a healthcare provider to rule out underlying medical conditions and discuss further treatment options.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
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