First tip: use a “squatta potty” style.
These style of bathrooms are popular in asia. And instead of a toilet it’s just a hole in the ground (that still flushes) and you squat over it.
Doing something similar in the US: “squat” over the top of your toilet, with your feet on the top. You’ll have to clean off the footprints when you’re done, and you may need to experiment with holding onto something “in front” or “to the side” or “behind” you but, it seemed to help a lot to allow that crap to come out!
For me it meant “you need to stop getting such crappy sleep, where you wake up with a headache and still feel tired” (then they seemed to go away, seemed related or causal to me).