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Do You Sleep Better After Quitting Smoking

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What Are Some Of The Triggers For Smoking

Quitting Smoking: Why Am I So Tired??

In addition to nicotine cravings, reminders in your daily life of times when you used to smoke may trigger you to smoke. Triggers are the moods, feelings, places, or things you do in your daily life that turn on your desire to smoke.

Triggers may include any of the following:

  • being around smokers
  • drinking an alcoholic beverage
  • feeling bored

Knowing your triggers helps you stay in control because you can choose to avoid them or keep your mind distracted and busy when you cannot avoid them.

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  • Quitting smoking is the best thing you will ever do for your health.
  • Withdrawal can be challenging, but it can help if you look at the symptoms as signs that your body is recovering.
  • Common symptoms include: cravings, restlessness, trouble concentrating or sleeping, irritability, anxiety, increases in appetite and weight gain.
  • Many people find withdrawal symptoms disappear completely after two to four weeks.
  • Quitline is available to help you quit, 8am 8pm, Monday to Friday.
  • Changing your routine can help avoid those triggers that tell your brain its time for a smoke.
  • Nicotine replacement therapy products or medication can help you quit smoking.

Directions For Future Research

On the basis of this narrative review, it could be argued that sleep is an understudied and underutilized intervention target for promoting smoking cessation and preventing relapse in treatment-seeking smokers. As demonstrated, sleep deficits in terms of shorter sleep duration and insomnia symptoms are a sleep phenotype of smokers that may become exacerbated following cessation, both as an abstinence symptom, and, as a side effect of quit-smoking medications. There are several directions for future work that are needed to quantify the prospective relationship between sleep and tobacco use and advance our understanding for how improved sleep may promote smoking abstinence.

First, the temporal relationship between smoking and sleep needs further consideration. As discussed in this review, sleep may be disrupted because of the physiological effects of nicotine and nicotine withdrawal upon abstinence. Conversely, smokers may use their smoking habit to counter the effects of daytime sleepiness because of poor sleep. Prospective, observational studies examining the temporal relationship underpinning this complex interplay between sleep and smoking are needed. Meta-analytic studies to quantify the relationship between sleep deficits with smoking behaviors and cessation outcomes would also be valuable.

Read Also: How To Prevent Obstructive Sleep Apnea

How Can I Start The Day Without Smoking

Many smokers light up a cigarette right after they wake up. After 6 to 8 hours of sleep, a smokerâs nicotine level drops and the smoker needs a boost of nicotine to start the day. After you quit, you must be ready to overcome the physical need and routine of waking up and smoking a cigarette. Instead of reaching for your cigarettes in the morning, here are some tips:

  • The morning can set the tone for the rest of the day. Plan a different wake-up routine, and divert your attention from smoking.
  • Be sure no cigarettes are available.
  • Before you go to sleep, make a list of things you need to avoid in the morning that will make you want to smoke. Place this list where you used to place your cigarettes.
  • Begin each day with a planned activity that will keep you busy for an hour or more. It will keep your mind and body busy so you donât think about smoking.
  • Begin each day with deep breathing and by drinking one or more glasses of water.

Help Is Available To Quit

Quit Smoking And Reclaim Your Life: Risks Of Lung Cancer ...

If you could do with a hand, talk to your doctor or pharmacist about options to help you quit, or call Quitline for advice and support. You dont have to do this alone. And willpower is not the only tool at your disposal you can buy nicotine patches more cheaply with a script from your doctor.

You might also like to try QuitCoach. QuitCoach is a program that asks you questions about your smoking and uses your answers to give you personalised advice. Each time you visit the site it asks you relevant questions for your situation and provides updated advice based on your answers.;

QuitCoach can be especially useful in helping you decide what quitting aid such as a nicotine replacement therapy product or medication could be right for you.

For more information see Quitting tips;and Quitting methods.

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Feeling Hungrier Or Gaining Weight

Its normal for your appetite to increase some when you quit. And your body may not burn calories quite as fast. You may also eat more because of the stress of quitting or to have something to do with your hands and mouth. Food may even be more enjoyable because your senses of smell and taste are not being dulled by all that smoke!

Ways to manage: While some people may gain weight after they quit, its important for your health to quit sooner than later. Below are a few simple things you can do to help control weight gain after quitting. The bonus is that these things will help you build healthy behaviors for a lifetime of being smokefree!

  • Snack smart.;If you eat between meals, find some healthy, low-calorie foods that still give your mouth and hands something to do, like celery, carrots, or sugar-free mints. You can also keep your hands and mouth busy with a toothpick or a straw.
  • Be active.;Any physical activity is better than none. Even if you dont want to join a gym or take up running, simply going for a walk can have real health benefits!
  • When you eat, focus on eating.;Eating is often something we do in the background while we watch TV or check our phones. When we eat like this, we eat more. When you quit smoking, make a point of removing distractions when you eat. Also try eating a bit slower and focus on enjoying your food. This can help you notice when you are getting full.

What Happens When You Quit Smoking Cold Turkey

Your body will begin to reap the health benefits of quitting smoking within 20 minutes of your last cigarette.

Withdrawal symptoms can make it feel otherwise, though. Many people feel like they have the flu when quitting smoking.

Nicotine is highly addictive. Research suggests it may be as addictive as cocaine, heroin, and alcohol.

The good news is that withdrawal symptoms are temporary. The worst symptoms usually improve in a few days to a couple of weeks.

Here are some common nicotine withdrawal symptoms:

  • intense cravings for cigarettes
  • changes in bowel habits
  • nausea

Withdrawal symptoms and their severity can differ from person to person and change from day to day. As uncomfortable as they can be, nicotine withdrawal typically isnt dangerous for your health.

Remember that symptoms are only temporary. The longer you go without nicotine, the easier it will get.

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Soothing Your Throat And Chest Due To Congestion

  • 1Gargle warm salt water. The coughing that comes from chest congestion can make your throat scratchy or sore. A saline solution draws excess fluid from inflamed tissues in the throat, soothing them temporarily.XTrustworthy SourceMayo ClinicEducational website from one of the world’s leading hospitalsGo to source
  • Dissolve ¼-1/2 teaspoons of salt in an eight ounce glass of warm water. Gargle for 15-20 seconds and spit out the water.XResearch source
  • 2Drink warm lemon juice and honey. The combination of honey and lemon may help to soothe your throat and help with chest congestion as well. Add honey and lemon juice to hot water or have a teaspoon of honey by itself to soothe your throat.XTrustworthy SourceNational Health Service Public healthcare system of the UKGo to source
  • 3Add ginger to your diet. Ginger root is a natural anti-inflammatory and may soothe your irritated lungs. Drink ginger tea and add ginger root to recipes like soups and stir fries. Ginger candies can be an easy way to suppress coughing. XResearch source
  • For an easy ginger tea, thinly slice a thumb-sized piece of ginger and simmer it in hot water for approximately 15 minutes. Add a bit of honey for further throat and chest relief.XResearch source
  • 4Drink peppermint tea. Like ginger, peppermint is a natural expectorant and can help to thin mucus and break up phlegm. Its main active agent, menthol, is a good decongestant and is found in a number of over the counter treatments for chest congestion.
  • What Is The Process Of Quitting Smoking

    What happens after you quit smoking – I’ll never go back!

    There are 2 parts to the process of quitting smoking or vaping. The first step is to break the bodys physical addiction to nicotine, a chemical found in all tobacco products. Nicotine is a highly addictive chemical that the body quickly gets used to having. When a person quits smoking, this addiction to nicotine can cause withdrawal symptoms and cravings.2

    These symptoms tend to go away gradually over 2-3 weeks. However, early on, stopping smoking may make insomnia and other sleep problems worse.2,3

    The second step is to break the persons emotional and mental dependence on smoking or vaping. People who smoke develop strong habits, behaviors, and routines that revolve around smoking. They may smoke at certain times each day, in certain places, or with certain people. These habits become more set over the years.

    These mental habits can be as hard to break as the physical addiction to nicotine. Many people find that they need to change their routines slowly before quitting in order to improve their chances of success when they do finally quit smoking.

    Read Also: How To Stop Obstructive Sleep Apnea

    What Are Some Of The Withdrawal Symptoms Associated With Quitting Smoking

    Quitting smoking may cause short-term problems, especially for those who have smoked heavily for many years. These temporary changes can result in withdrawal symptoms.

    Common withdrawal symptoms associated with quitting include the following:

    • nicotine cravings
    • anger, frustration, and irritability
    • depression
    • weight gain

    Studies have shown that about half of smokers report experiencing at least four withdrawal symptoms when they quit . People have reported other symptoms, including dizziness, increased dreaming, and headaches .

    The good news is that there is much you can do to reduce cravings and manage common withdrawal symptoms. Even without medication, withdrawal symptoms and other problems subside over time. It may also help to know that withdrawal symptoms are usually worst during the first week after quitting. From that point on, the intensity usually drops over the first month. However, everyone is different, and some people have withdrawal symptoms for several months after quitting .

    Reducing Chest Congestion In The Long Term

  • 1Ask your doctor about treatment for âsmokerâs lungâ. Although increased feelings of congestion are typical in the first few weeks after you stop smoking, be aware that any smoking habit increases your risk of âsmokerâs lungâ, a catch-all term for chronic bronchitis and chronic obstructive pulmonary disease , which are associated with a reduction of airflow due to lung damage. Both conditions are associated with coughing and feelings of breathlessness.XResearch source
  • Individuals with smoker’s lung experience a combination of symptoms similar to having chronic bronchitis and emphysema. These include chronic coughing, breathlessness, and mucus in your lungs.XResearch source
  • Although treatment for these two conditions may be minor, itâs important to talk to your doctor after quitting smoking about your likelihood of contracting either of these conditions.
  • Your doctor may recommend a chest X-ray or a CT scan to exclude other possibilities.
  • A lung function test or a blood test may also be necessary to determine other contributors to your condition.
  • 2Avoid any exposure to cigarette or cigar smoke. You should also wear a mask when you are working with strong fumes like paint or household cleaners with strong fumes.XResearch source
  • If possible, stay indoors on high air pollution days.
  • Stay away from wood stoves and kerosene heaters, which also can emit irritating fumes or smoke.
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    The Link Between Sleep Apnea And Smoking

    To fully understand the development of sleep apnea after quitting smoking, its helpful to explore the different ways in which these two are related. There are three distinct types of sleep apnea, and each one is connected to smoking cigarettes in a unique way.

    The most common form of sleep apnea is a condition known as Obstructive Sleep Apnea . When you are living with OSA, your throat muscles start to relax and cause the tissue in the back of your throat to collapse. When this happens, your upper airway becomes blocked, leading to Obstructive Sleep Apnea.

    One of the most serious risks that those with OSA face is a temporary pause in oxygen flow. Irregular breathing patterns during sleep causes the oxygen in your blood to drop to low levels, which can be dangerous. There is a strong link between both insomnia and sleep apnea for those who smoke, putting you at a higher risk of OSA if you currently smoking.

    A slightly less common form of sleep apnea is Central Sleep Apnea , which has a more critical role in brain function. If you have CSA, you are often affected by frequent pauses in your breathing during sleep due to your brain not telling your lungs to breathe. As a result, it isnt uncommon for Central Sleep Apnea to lower your blood oxygen levels. This can lead to headaches and fatigue, which are prominent symptoms of nicotine withdrawal.

    Overview Of Sleep Continuity And Architecture

    Side Effects of Quitting Smoking

    Sleep is quantified by metrics of sleep continuity and sleep architecture. Sleep continuity refers to the timeline of when an individual is asleep, compared to the time when they are intending to sleep. For example, key metrics within sleep continuity include the timing of sleep, the total amount of time spent in bed , sleep latency , number of awakenings, total time awake after sleep onset , time of final awakening, total sleep time , and sleep efficiency .

    Self-reported perceptions regarding sleep are also valuable metrics. Sleep disruptive events and daytime sleepiness or dysfunction are commonly measured characteristics of sleep. A growing body of literature has compared these and other sleep variables in smokers and nonsmokers; a review of this work is provided below.

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    Two Weeks After Quitting

    After the first 72 hours, your peak withdrawal symptoms will start to decrease, although the cigarette cravings can still persist. In the days and weeks that follow, you should start breathing easier, your circulation will improve, and your cravings should ease. In fact, there are a number health benefits you can expect two weeks after quitting.

    When To Call The Doctor

    If you have tried to quit smoking and relapsed, your health care provider may suggest nicotine replacement therapy. Treatments that come in the form of a patch, gum, nasal spray, or inhaler give you small doses of nicotine throughout the day. They can help ease the transition from smoking to going totally smoke free.

    If you gain weight after quitting and cannot lose it, you might have better results in an organized program. Ask your provider to recommend a program with a good record that can help you lose weight in a healthy, lasting way.

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    How Can I Resist The Urge To Smoke When Im Having Coffee Or Tea

    You may be used to smoking when drinking coffee or tea , and you may associate good feelings with drinking a hot beverage. When you give up smoking, expect to feel a strong urge to reach for a cigarette while drinking coffee or tea. Although you do not have to give up coffee or tea to quit smoking, you should expect that coffee or tea will not taste the same without a cigarette.

    Here are some tips:

    • If you used to smoke while drinking coffee or tea, tell people you have quit, so they wonât offer you a cigarette.
    • Between sips of coffee or tea, take deep breaths to inhale the aroma. Breathe in deeply and slowly while you count to five, and then breathe out slowly, counting to five again.
    • Try switching to decaffeinated coffee or tea for a while, particularly if quitting has made you irritable or nervous.
    • Keep your hands busy by nibbling on healthy foods, doodling, or making a list of tasks for the day.
    • If the urge to smoke is very strong, drink your coffee or tea more quickly than usual and then change activities or rooms.
    • When you quit smoking, drinking coffee or tea without smoking may make you feel sad. Focus on what youâve gained by quitting.

    Ways To Relieve Insomnia When You Quit Smoking

    I Can’t Sleep After Quitting That Good Gas

    Steven Gans, MD is board-certified in psychiatry and is an active supervisor, teacher, and mentor at Massachusetts General Hospital.

    Sleep disturbances are a common side effect of nicotine withdrawal. New ex-smokers might sleep more than usual through this phase of smoking cessation. As your body reacts to the loss of numerous doses of nicotine and other chemicals throughout the day, it can leave you feeling foggy and lethargic.

    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.

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