If this describes how you feel, don’t fight the need for extra rest. Take naps when you can and get to bed earlier than usual. Your body will bounce back with a little time. On the opposite end of the spectrum are the ex-smokers who have difficulty getting any sleep at all. Insomnia is also a common symptom of nicotine withdrawal. If you find yourself experiencing insomnia during the first few weeks after you quit smoking, try a few of these natural remedies to ease your discomforts. If you quit smoking without reducing your caffeine intake, your body will quickly become over-caffeinated, which can cause you to feel jittery and irritable. While you don’t need to cut caffeine out completely, you may not be able to drink as much as you did as a smoker. Start by cutting your caffeine consumption by at least 50%. This should provide you with the right amount of caffeine without feeling the symptoms of caffeine withdrawal or being over-caffeinated. Nicotine replacement therapy (NRT) is designed to provide the body with a certain amount of nicotine without exposure to the harmful effects of tobacco smoke. NRT products, which include nicotine patches, lozenges, and gum, can reduce nicotine cravings and make quitting easier. While using NRT can support your smoking cessation efforts, the nicotine in these products may still interfere with your sleep. Research indicates that around 10% of people will experience NRT-related sleep disturbances that may last up to 12 weeks. Having some type of relaxing nightly routine can be a helpful way to combat insomnia related to nicotine withdrawal. Some nightly rituals that might help you unwind:
Take a warm bath: Light a few scented candles, use some scented bath salts, and let the day’s stress go. A warm bath is an excellent way to relax your body and mind in preparation for sleep. Get a massage: Enlist your partner or another willing pair of hands to help work the stress out of your muscles. While a luxurious a full body massage is great, even 10 or 15 minutes spent on your neck, shoulders, face, and scalp can work wonders to help you unwind and get ready for a good night’s sleep. Drink a cup of herbal tea: There are a variety of herbal teas blended specifically to help soothe and promote sleep. Take a look at the tea section in the supermarket or visit your local health food store and ask for suggestions. Listen to soothing music: Soothing, mellow music can help you loosen up enough to drift off to sleep. Try listening to a recording of waves crashing on the beach. Sounds of rain, thunder, and nature sounds may also be relaxing.
So work on establishing a regular bedtime and set an alarm to be sure that you wake up at the same time each morning. Having a nighttime routine and creating a restful sleep environment can make it easier to consistently stick to your sleep-wake schedule. Consider turning off your electronics one to two hours before you plan to go to bed. Instead of screen time, try incorporating wind-down activities such as reading (an actual printed book, not one on your phone) or meditation to prepare your body for a good night’s rest. Melatonin levels increase naturally in the evening, which helps promote sleep. Increased melatonin may be particularly helpful while quitting smoking since difficulty falling asleep (known as sleep latency) is characteristic of smokers and exacerbated during the cessation period. More tryptophan is available to your brain when you also eat a carbohydrate. (Which might explain why milk and cookies have long been a favorite bedtime snack.) Other foods that contain tryptophan include:
CheeseEggsFishNuts (such as pistachios, cashews, almonds, and hazelnuts)Poultry (such as chicken and turkey)Seeds (including sunflower seeds)Soy products (such as tofu and soy sauce)
Research suggests that practicing good sleep hygiene by avoiding alcohol, limiting caffeine, and following a regular sleep schedule can help promote sleep in people who are quitting smoking. Sleep disturbances are particularly common during the acute period of nicotine withdrawal. Insomnia and other sleep problems are associated with an increased risk of smoking relapse during the first four weeks of quitting. Research suggests that exercise can help reduce the frequency that people wake during the night and promote sleep maintenance during the acute withdrawal phase. However, timing can be important. While evening exercise can also be beneficial, try to avoid vigorous exercise at least an hour before bedtime as it can make falling asleep even more difficult. Vigorous exercise in the late evening can rapidly decrease melatonin levels in the body, which may play a role in disrupting sleep. For example, you might utilize several strategies right as you are going to bed. Perform a few gentle yoga stretches to relax your muscles before you lie down. Next, close your eyes and begin to alternatively tense and relax the muscles throughout your body, starting with your feet and working your way up. As you continue to lie comfortably in bed, shift your focus to the thoughts in your mind. Acknowledge each one as it comes, and then let it go. Let your mind drift and flow, releasing stress and worry as it goes. While it may feel good to finally get some shut-eye, if it’s during the day, don’t do it. Power naps are not your friend if you’re struggling with insomnia. You’ll pay for it when it’s time for bed. CBT-I combines cognitive therapy with relaxation techniques and sleep hygiene practices:
Cognitive therapy is used to help identify and change negative beliefs about sleep and insomnia. Relaxation techniques include meditation, deep breathing, and progressive muscle relaxation.Sleep hygiene focuses on environmental factors, including taking steps such as limiting alcohol intake and following a consistent sleep schedule.
Evidence has shown that CBT-I can be effective in the treatment of insomnia. While research on its impact on smoking cessation is limited, one study found that CBT-I showed promise in aiding quitting smoking efforts. The physical withdrawal phase of smoking cessation is a temporary condition. Your sleep patterns will return to normal soon, provided you didn’t have insomnia before you quit smoking. If symptoms persist beyond the first month or so, schedule a visit with your doctor to ensure smoking cessation is responsible for how you feel.
