Constipation could quite literally be, a pain in the butt. The inability to have a predictable bowel movement can cause a lot of angst and stress. This then creates a vicious cycle, and further inability to have a successful bowel movement. The first thing to combating constipation is to get yourself on a consistent schedule.
You want to start by having a consistent morning routine. I love my sleep, so I get the idea to stay in bed as long as you can and then rush around the morning like a maniac. However, if getting up earlier in the morning means that you can give yourself a little extra time to have a consistent morning routine, it might be necessary.
Diet can be a major contributor of constipation. You want to make sure you are eating between 25-30 grams of fiber from fruits and vegetables, per day, as well as drinking 6-8, 6-8 ounce servings. You want to also make sure that you are maintaining a consistently active lifestyle: walking is a great activity that can help get things moving. Mental stress can also be a major contributor to constipation and managing stress is critical in managing constipation. Meditation (even for 5 minutes a day) has been shown to help decrease stress levels which can help your body relax to allow a successful bowel movement. The key is consistency. Remember, you are teaching and retraining your body. Even though we think having a bowel movement is a natural process, we often have to teach our body how to do it successfully. This takes time!
There are many over-the-counter medications on the market. However before trying a bunch of things that may actually disrupt the natural microbiome (good bacteria) in the gut, I strongly advise that you have a good team of practitioners on your side. A Registered Dietician or Nutritionist can play a big role in helping manage constipation from a diet perspective, a Pelvic Floor Physical Therapist can help patients with mechanics and muscle control and a psychologist might be necessary to help manage the angst and stress that might be playing a role in your symptoms.