Sleep Better Without Nicotine
Want to know whats keeping you up when you should be sleeping? It might not be the caffeine after all. Studies find that nicotine disrupts those restful zzzs.
Nicotine is in tobacco products like cigarettes, e-cigarettes and other vaping products like JUUL, smokeless tobacco and all other forms of tobacco including hookah and cigars. If you use one of these products, you may not be sleeping as well as you could for the following reasons:
- Nicotine is a stimulant. Using nicotine within four hours of bedtime disrupts sleep quality and causes you to wake at night.
- Daily smokers have a lot of daytime sleepiness. Studies show that people who smoke often sleep for a shorter amount of time, throwing off their sleep patterns.
- Tobacco users are more likely to develop sleep apnea . Inhaling smoke irritates the tissues in the nose and throat, causing swelling and restricting air flow.
- Your brain can go through symptoms of nicotine withdrawal while you sleep. When this happens, you may wake up feeling even more restless and agitated.
You might be thinking it sounds like even after I quit, my sleep wont get better right away? Its true that when quitting tobacco, withdrawal symptoms include restless sleep while your body gets used to functioning without nicotine. BUT there are remedies that can help and youll be rewarded with a lifetime of sleep thats not disrupted by nicotine.
Can You Use Cbd Oil To Quit Smoking Cigarettes
Understanding how nicotine addiction works is paramount if you want to find an effective solution. Aside from the obvious physical addiction, smoking cigarettes is habit-forming and thus can trigger behavioral addiction.
With a physical addiction, all you need to do is endure the time your body needs to flush nicotine out of your system and bring your body back to normal functioning.
Behavioral addictions are more complex because the brain of an addicted person is wired to certain processes that often lead to the pleasurable sensation associated with inhaling cigarette smoke.
Thats why nicotine replacement therapies such as nicotine gums or patches demonstrate low cessation success rates.;
Imagine engaging in a particular activity 20 to 40 times a day for 10 to 20 years; wont it be hard to quit that habit regardless of the activity?
The surge of dopamine combined with an effortless way to experience it as is the case with smoking cigarettes further reinforces the habit, making it more difficult to go cold turkey.
Below we explain how CBD may help you curb cigarette cravings, dampen withdrawal symptoms, and rewire your brain so that it no longer associates smoking cigarettes with a priority.
Drink A Glass Of Warm Milk
Warm milk helps your sleep because it is chock a sleep-inducing amino acid called tryptophan. Your body uses tryptophan to make the neurotransmitter serotonin, which is then converted into the hormone melatonin.
More tryptophan is available to your brain when you eat a carbohydrate along with it. No wonder milk and cookies have long been a favorite bedtime snack.
Other foods that contain tryptophan include:
- Soy products
L-tryptophan supplements are not generally recommended as they were previously associated with eosinophilia-myalgia syndrome. Food and drink that naturally contain L-tryptophan are safer choices.
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How Can I Enjoy A Meal Without Smoking
Food often tastes better after you quit smoking, and you may have a bigger appetite. Expect to want to smoke after meals. Your desire to smoke after meals may depend on whether you are alone, with other smokers, or with nonsmokers.
Your urge to smoke may be stronger with certain foods, such as spicy or sweet foods. Also, the urge to smoke may be stronger at different meal times.
Here are some tips:
- Know what kinds of foods increase your urge to smoke and stay away from them.
- If you are alone, call a friend or take a walk as soon as youâve finished eating.
- Brush your teeth or use mouthwash right after meals.
- If you have coffee or a fruit drink, concentrate on the taste.
- Wash the dishes by hand after eatingâyou canât smoke with wet hands!
- Eat at smoke-free restaurants.
The Effects Of Nicotine Use
One reason it’s so hard to quit is that Nicotine is both a sedative and a stimulant. When a body is exposed to nicotine, the individual experiences a “kick.” This is caused by nicotine stimulating the adrenal glands. This stimulation results in the release of adrenaline.
The body responses with an immediate release of glucose, as well as an increase in heart rate, breathing activity, and blood pressure. Nicotine also causes the pancreas to produce less insulin. This can result in a slight increase in blood sugar or glucose.
Indirectly, nicotine causes the release of dopamine throughout the pleasure and motivation areas of the brain. The user experiences pleasurable sensations. As users become more tolerant to the drug, they require higher doses to savor the effects.
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Anxiety Depression And Insomnia
Smokers have an increased risk of depression and anxiety, though the reason for this is unclear. You may smoke to feel better. When you quit smoking, you may feel more anxious and depressed. Insomnia is also also common.
Depression is a serious condition. Its best to treat it with a medical professional, who may recommend talk therapy, medications, or light therapy. Some alternative remedies to use alongside doctor-prescribed treatment include:
How To Counter Insomnia
Insomnia isnt as innocent as a lack of sleep. Prolonged insomnia makes the withdrawal process much more difficult because it can cause or exacerbate other health issues like general fatigue/lethargy, delayed reaction times, irritability, high blood pressure and mental health issues .
Thankfully there are a number of ways you can successfully counter insomnia during your withdrawal period. Not everyone will respond quickly to the same insomnia treatments so dont feel discouraged if you dont notice a difference at first.
When you begin only lying in bed to go to sleep youll find that even if you didnt feel that tired, after laying down your body will automatically begin entering a relaxing state that invites sleep. Also, make sure your bedroom is dark and quiet.
- Try to Avoid Naps after 3pm: This can be difficult for some people who rely on intermittent daytime naps to help them function but it really is necessary. Start limiting your naps to around 30 minutes and only take a nap if it is before 3pm. Even if youre really tired after 3pm, just stick it out until a decent bedtime and then go to sleep. Even if you dont make it through the entire night you will usually sleep longer and much more restfully.
Some other tips include:
- Moving your alarm clock out of view
- Not using bright electronic devices 2hrs before bed
- Using a guided sleep meditation
- Get out of bed if you cant fall asleep
- Practice anxiety control techniques
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Why Is Smoking Addictive
Smoking is an unhealthy habit, no matter which way you look at it. It can be addictive, dangerous to your health and detrimental to your body. There are many health risks that may encourage you to quit, but smoking isnt known to be an easy habit to get rid of. Whether youre still smoking or thinking of quitting, it helps to understand what you are dealing.
Snoring And Sleep Apnea
Research provides evidence that smoking increases the likelihood and severity of both snoring and sleep apnea. This is likely due to the effects of harmful chemicals and pollutants present in cigarette smokeirritants that may contribute to swelling of the airway, especially the soft tissues lining the nose and throat. Damage to the lungs may lead to other problems and decrease oxygen levels at night.
As the tissues swell, airflow changes and the resulting vibration in sleep will cause snoring. In addition, the collapse of the airway that occurs in sleep apnea may be more likely. Even secondhand smoke may be a risk for these complications, especially in children who are exposed.
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How Can I Resist The Urge To Smoke When Im Around Smokers
You may want to analyze situations in which watching others smoke triggers an urge in you to smoke. Figure out what it is about those situations that makes you want to smoke. Is it because you associate feeling happy with being around other smokers? Or, is there something special about the situations, such as being around the people you usually smoked with? Is it tempting to join others for routine smoke breaks?
Here are some tips:
- Limit your contact with smokers, especially in the early weeks of quitting.
- Do not buy, carry, light, or hold cigarettes for others.
- If you are in a group and others light up, excuse yourself, and donât return until they have finished.
- Do not let people smoke in your home. Post a small âNo Smokingâ sign by your front door.
- Ask others to help you stay quit. Give them specific examples of things that are helpful and things that are not helpful .
- Focus on what youâve gained by quitting. For example, think of how healthy you will be when all smoking effects are gone from your body and you can call yourself smoke-free. Also, add up how much money you have saved already by not purchasing cigarettes and imagine how you will spend your savings in 6 months.
Quit Support During Hard Times
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Whats The Side Effects Of Giving Up Smoking
Side effects of quitting smokingHeadaches and nausea. Smoking affects every system in your body. Tingling in hands and feet. Coughing and sore throat. Increased appetite and associated weight gain.Intense cravings for nicotine. Irritability, frustration, and anger. Constipation. Anxiety, depression, and insomnia.More itemsMay 22, 2018
Tips On Staying Strong And Sleeping Soundly
So, theres the dilemma. You know that smoking is detrimental to your health, but life certainly isnt going to stop to accommodate your withdrawal process. Of course, you need to sleep if youre going to be able to function in your busy life, but the good news is this:
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Cbd Reduces Cigarette Consumption
One study examined smokers who wanted to quit smoking cigarettes. Each smoker was taking an inhaler with either CBD or a placebo vaping cartridge. The participants were asked to use the inhalers every time they felt the urge to smoke. At the end of this week-long study, the CBD group showed a 40% reduction in cigarette consumption while the placebo group didnt report a significant difference in the number of cigarettes smoked.
The study authors concluded that this effect could be attributed to CBDs indirect interactions with CB1 receptors. Not only does CBD increase the natural level of anandamide one of the two major endocannabinoids known as the bliss molecule, but it can also mitigate the boosting properties of nicotine.
In a research paper posted in the journal Addiction, Hindocha et al. went on a series of experiments in which vaping cannabis was associated with reduced tobacco consumption. The research team hypothesized that:
There could be a reason to be optimistic about the potential of vaporizers. If vaporizers can reduce cannabis and tobacco co-administration, the outcome could be reducing tobacco use/dependence among cannabis users and a resultant reduction in harms associated with cannabis/tobacco. Indeed, if vaping cannabis becomes commonplace in the future, the next generation of cannabis users might never be exposed to nicotine or tobacco in the first place.
Tips On Dealing With Drowsiness After Quitting Smoking
How long after quitting is it until neurotransmitters return to their normal functionality? ;It is said that acetylcholine secretion in the brain is normalized in;around 30 days after having your last cigarette. ;In other words, if you can overcome this period, these severe bouts with;sleepiness and sleeplessness will gradually fall. ;Reaching that point, however, can be grueling for some, and particularly when quitters experience nights of insomnia, the temptation to take up smoking again can be great indeed.;; Below are some tips on dealing with mid-day drowsiness and ways to fight bouts of insomnia.
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Managing Smoking Withdrawal Symptoms
Although withdrawal symptoms can feel challenging, there are ways you can help yourself stay motivated:
- Keep a list of reasons you have decided to quit and keep it handy for those moments when youre tempted to smoke.
- Make plans and stay busy.
- Engage friends and family to help distract you from your cravings and keep you motivated.
- do something else.;
How Do You Flush Out Alcohol
Eating before, during, and after drinking can help slow the absorption of alcohol into the bloodstream. Drinking plenty of water can assist with dehydration and flushing toxins from the body. And drinking fruit juices that contain fructose and vitamins B and C can help the liver flush out alcohol more successfully.
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The Long Haul: Weeks 2
The first week usually brings the majority of withdrawal symptoms. Moving into the following weeks, they gradually begin to fade away.
- Insomnia: Usually resolves by the end of week one.
- Fatigue: Energy levels may be low for 2-4 weeks.
- Mental fatigue/feeling foggy: Mental clarity should begin to pick up in about two weeks.
- Hunger: Appetite should return to normal in 2-4 weeks.
- Stomach upset: Heartburn, nausea, and stomach pain taper around two weeks. Constipation may last for up to 4 weeks.
- Cough/Mucus production: These may persist past four weeks, although they often begin to get better in about 2-3 weeks.
Throughout the entire withdrawal process, from day one on, the biggest challenge will be the nicotine cravings and the stress that is associated with them. These cravings cause extreme anxiety and agitation.
A hallmark of quitting cigarettes is the bad mood, high temper, and frustration that a smoker experiences. This desire for another cigarette can seem nearly constant throughout the first week.
Over the next weeks, however, cravings begin to taper off. Fewer cravings are experienced, and they do not last as long as before.
- Without smoking, there is a time during the day that needs to be occupied, and it is difficult to find ways to divert attention or to find new ways to spend that time.
As these cravings begin to go away, the associated mood disturbances also fade. Without constantly battling the desire to smoke again, stress levels go down.
Benefits Of Quitting Smoking
Quitting is the best thing you will ever do for your health. It can affect your life in ways you may not even imagine.
Benefits to your health and life from quitting smoking include:
- Your sense of taste and smell may improve, so you may enjoy your food more.
- Exercising to increase your fitness will become easier.
- You will be free from the hassles of smoking, such as smelling of smoke, or always having to make sure you have enough cigarettes.
- Your fertility levels will improve;, and if youre a woman, your chances of having a healthy pregnancy and baby will also increase.
- You will save thousands of dollars a year that you can save or spend on other things.
Your family and friends will also benefit because:
- You wont put their health at risk with second-hand smoke;any more.
- Your children will be less at risk from bronchitis, pneumonia, asthma, meningitis and ear infections.
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