Nothing feels worse than going to bed when feeling constipated. It can disrupt your sleep, cause stomach cramping, bloating and leave you feeling very uncomfortable. Constipation develops when digested food spends too much time in the colon, which is usually caused by a lack of bowel movement. If you are having fewer than 3 bowel movements per week, this may be the first sign that you are suffering from constipation. A lack of bowel movement can be caused by a range of factors including lack of exercise, stress, routine changes, poor eating habits and medication.
Occasional constipation is extremely common though chronic constipation can have potential long-term complications if left untreated. Unresolved constipation can even cause haemorrhoids, infection, pelvic muscle damage and fecal impaction. Treatment for constipation can vary depending on the underlying cause from changing your diet to taking colon cleanse pills. These are the 5 ways to manage constipation:
Drink Water
Most cases of mild constipation can be self-managed at home. Dehydration is one of the most common causes of constipation. Prioritising hydration and increasing your water intake can help you relieve constipation overnight. If you're lacking fluids, your large intestines will soak up all the water from your stool. This makes it difficult for the stool to pass through your intestines.
On top of drinking water, you should try your best to avoid drinking dehydrating fluids such as caffeine, soft drinks and alcohol. If you are drinking these, have them with a glass of water. Start your day with a glass of water and drink an additional 3 to 5 glasses of water per day to relieve mild constipation symptoms.
Eat High-Fibre Foods
Fibre is an important energy source for our gut microbiota and can promote its growth. Increasing your fibre intake can help improve your stool movement. It helps increase the bulk and consistency of bowel movements, which makes it easier for stool to pass through the digestive system. Different types of fibre have different effects on digestion. There are 2 types of fibre - soluble fibre and insoluble fibre, each with its own benefit.
Insoluble fibre adds bulk to your stool, which can help them pass through your digestive system more quickly and prevent loose stool. Insoluble fibre can commonly be found in the skin of most fruits, green vegetables, potatoes and corn. These foods can help accelerate the movement of your foods.
Soluble fibre dissolves in water and swells up to make a gel-like substance that will soften your stool. Soft stool is much easier to pass and can prevent constipation. Soluble fibre can be found in oat bran, barley, nuts, seeds, beans, lentils, peas and certain fruits and vegetables.
Take Colon Cleanse Pills
Colon cleansing pills are designed to stimulate bowel movements and can help you pass stool. There are different pills on the market, so it's essential to know the difference between a laxative and a cleansing pill. Laxatives are often packed with chemicals, stimulants and ingredients that can worsen your condition or even cause dependability issues.
Our Overnight Cleanse Pill was formulated by a nutritionist, medical practitioner and colon hydrotherapist. It's 100% natural, gluten-free, vegan, kosher and made in Australia. The combination of magnesium, oxygen and aloe vera is formulated to break down the compacted stool and replenish your colon. All you need to do is take it before bed and it will break down your stool while you sleep.
Eat Probiotic Foods
Constipation can be caused by an imbalance in bacteria that lives naturally in your intestines. A gut bacteria imbalance may lead to chronic constipation and other health issues. One way to balance your intestines bacteria is probiotics!
Probiotics are also known as 'good bacteria'. They are live, healthy and beneficial bacteria that are naturally found in fermented foods. They offer several health benefits including constipation relief. When consumed, probiotics enhance the gut microbiome, which helps regulate inflammation, immune function and digestion. They can help reduce the severity of diarrhoea, abdominal bloating and improve symptoms of irritable bowel syndrome (IBS).
By consuming probiotics regularly, you can reap the benefits long-term! Foods that are fermented often contain probiotics such as yoghurt, sauerkraut, kimchi and tempeh. They are also available in capsules and tablets.
Eat Prunes
Prunes are dried plums and are often called 'nature's remedy.' They have a natural laxative effect on the body and are packed with both insoluble and soluble fibre. Prunes also contain sorbitol, which is a type of sugar alcohol that your body doesn't digest very well. This draws water to your intestines, which help with bowel movement.
Prunes are naturally laced with neochlorogenic and chlorogenic acids—the same chemicals found in coffee. You can consume sweet prunes either in the form of juice, dried or pitted. We're not suggesting you switch your diet to strictly prunes! Incorporate them into your regular diet. Start with having 2 cups of prune juice per day and see how that affects your body. If you choose to eat them, stick within 5-10 prunes per day.
As you can see, there are various ways to naturally relieve constipation overnight. Most of them are based on your daily eating and drinking habits. As long as you’re drinking lots of water, consuming enough fibre, probiotics and taking care of your gut health, you should be fine. If not, try our above home remedies! If you’re interested in trying our Overnight Cleanse, order via our website today!
If you are suffering from long-term constipation, seek professional help and speak to your doctor. If you have other additional medical issues, we advise speaking to your doctor before trying home remedies.