7 Things to Do After 5 p.m. to Help You Poop the Next Morning

You know the kind of morning: you wake up feeling bloated, uncomfortable and maybe even a little irritable. You sip your coffee, wait around… but nothing happens. If your digestive system seems to have missed its morning cue, the culprit might not be what you ate for breakfast, but what you did (or didn’t do) the night before.

“Overnight, the gut’s motility naturally slows down as part of the circadian rhythm. When your body sleeps, your colon sleeps as well,” says Ekta Gupta, M.D., a board-certified gastroenterologist. So, what you eat, drink and do after 5 p.m. can either support or sabotage your chances of having a smooth morning. 

The good news? You don’t have to overhaul your life to get things moving. These small, realistic evening tweaks can support a smoother, more regular morning—naturally.

1. Eat Dinner Earlier—and Keep It Light

Eating late at night can mess with digestion. “Digestive motility slows down in the evening, so eating late can delay gastric emptying, leading to bloating, indigestion and sluggish colonic movement the following day,” explains Gupta. Ideally, you should aim to finish eating two to three hours before bed.

Gisela Bouvier, RD, recommends choosing a lighter fare in the evening as well. “Avoiding heavy or high-fat meals close to bedtime may be beneficial because these foods can slow digestion and impact sleep,” she says. Instead, opt for a balanced meal with lean protein, fiber-rich vegetables and whole grains—like grilled chicken with quinoa and sautéed greens.

2. Go for a Walk After Dinner

A short post-dinner stroll isn’t just good for your mood—it’s great for digestion, too. “Even 10 to 15 minutes of light activity after dinner can help stimulate gut motility and reduce bloating or discomfort that may carry into the next day,” says Gupta.

Walking helps activate the gastrocolic reflex, a natural response that signals your colon to get moving. It’s a low-effort, high-reward way to support your digestion and overall health.

3. Sip a Soothing Beverage

And that includes what you drink after dinner. “Hydration overall supports soft stool consistency,” notes Gupta. And that includes what you drink after dinner. While it’s smart to avoid lots of fluids right before bed (to minimize bathroom trips), a warm, non-caffeinated drink after dinner can go a long way.

Wondering which ones? Herbal teas, such as ginger, peppermint and chamomile, offer additional digestive benefits. “Ginger or peppermint can calm the digestive system as well,” says Bouvier. These teas hydrate, soothe the gut and help you wind down—making them a perfect addition to your evening routine.

4. Snack Smarter

While late-night snacking isn’t off-limits—just be thoughtful about your choices. Bouvier recommends pairing hydration and fiber to promote overnight motility. Her go-to? “A banana with a spoonful of almond butter, served with a glass of prune juice.” Prune juice is especially helpful—it offers some fiber and sorbitol, a natural compound known to help relieve constipation.

Other smart options include a small bowl of oatmeal, Greek yogurt with berries or apple slices with peanut butter.

5. Wind Down with Intention

Stress and digestion are deeply interwined. “The gut is closely linked to the nervous system via the brain-gut axis,” says Gupta. “Evening stress activates the sympathetic system, which slows digestion.” That’s why unwinding is so important.

Gentle yoga, deep breathing, meditation or a warm shower can help shift your body into parasympathetic mode—also known as the “rest and digest” state. Just a few minutes of relaxation can calm your system and prime it for a healthy start tomorrow.

6. Consider a Gentle Supplement

If you’re already getting enough fiber, staying hydrated and being active, but still feel backed up in the morning, a gentle supplement might help. “Fiber supplements or magnesium citrate can be great supplements to support digestive health,” says Bouvier. These can be especially helpful before bed, giving your system a little boost overnight.

Magnesium citrate can help draw water into the intestines to soften stool, while fiber supplements can boost bulk and motility. Just check with a healthcare provider before adding anything new, especially if you’re on medications. And remember that supplements aren’t a replacement for foundational habits.

7. Prioritize Good Sleep

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,” explains Gupta.

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. 

When to See a Health Care Provider

If you’re having fewer than three bowel movements per week, using laxatives regularly or experiencing symptoms like straining, hard stools, blood in your stool or unintentional weight loss, it’s time to see a healthcare provider. These can be signs of an underlying condition such as IBS, hypothyroidism or medication side effects.

Our Expert Take

There’s no shame in supporting your digestion—it’s an essential part of your overall health. And as it turns out, what you do after 5 p.m. can have a big impact on how your body functions the next day. According to both Gupta and Bouvier, building a simple, supportive evening routine with light movement, hydration, stress relief and smart nutrition choices sets the stage for regular, comfortable bowel movements the next day.

If your digestion has been dragging lately, try these gentle and sustainable nighttime strategies. Your gut will thank you the next morning.