Struggling to go in the morning? You’re not alone—roughly 15% of Americans experience chronic constipation. While fiber, water, and movement are all helpful tools, there’s one surprising nighttime habit that might be working against you: evening alcohol.
Even a single glass of wine before bed can affect your digestion. That’s because alcohol acts as a diuretic, promoting fluid loss and potentially leading to dehydration. When your body is short on water, it pulls moisture from your stool, making it harder and more difficult to pass.
Alcohol also disrupts your sleep. Though it may help you fall asleep faster, it tends to reduce sleep quality overall. Poor rest can throw off your circadian rhythm—a key player in gut motility—making it harder to “go” when you wake up.
Then there’s inflammation. Regular alcohol use can increase low-grade inflammation in your gut, which has been linked to slower digestion and constipation. It may also spike stress levels after the initial relaxing buzz wears off, which can impact the gut through the gut-brain axis.
Want to improve regularity? Try cutting back on evening drinks or switching to a hydrating mocktail. Pair that with simple strategies like slowly increasing fiber, staying well hydrated, and moving more—especially in the evening.
