{"id":56348,"date":"2023-01-09T09:30:15","date_gmt":"2023-01-09T14:30:15","guid":{"rendered":"https:\/\/www.singlecare.com\/blog\/?p=56348"},"modified":"2025-01-17T13:31:39","modified_gmt":"2025-01-17T18:31:39","slug":"insomnia-from-quitting-smoking","status":"publish","type":"post","link":"https:\/\/www.singlecare.com\/blog\/insomnia-from-quitting-smoking\/","title":{"rendered":"11 ways to relieve insomnia from quitting smoking"},"content":{"rendered":"

If you\u2019re considering quitting smoking, or have recently given it up, congratulations! No matter how long you\u2019ve been smoking, quitting is one of the best things you can do for your health. But for all its benefits\u2014and there are<\/span> many<\/span><\/a>!\u2014it\u2019s not an easy road. You can expect withdrawal symptoms to peak at three days after stopping (and to subside within a month). One of the obstacles you might face as you withdraw from nicotine is insomnia.<\/span><\/p>\n

Why quitting smoking can cause insomnia<\/span><\/h2>\n

Insomnia is a sleeping disorder where you struggle to fall asleep or stay asleep. It\u2019s a common side effect that affects about <\/span>42% of people<\/span> who have given up smoking. The reason? Nicotine withdrawal, says <\/span>Danielle Kelvas, MD<\/span><\/a>, the chief medical adviser at Sleepline.<\/span><\/p>\n

For those who have recently quit smoking, insomnia tends to affect a person\u2019s ability to stay asleep because of \u201can increase in what is called sleep fragmentation,\u201d Dr. Kelvas explains. \u201cIn other words, the person will wake up more times throughout the night.\u201d\u00a0<\/span><\/p>\n

The worse someone\u2019s intolerance is for withdrawing from nicotine, the worse their insomnia will be\u2014but there are ways to combat it.<\/span><\/p>\n

11 ways to relieve insomnia from quitting smoking<\/span><\/h2>\n

The fear of having insomnia has even<\/span> been identified<\/span><\/a> as a reason for folks to avoid giving up smoking. Don\u2019t let the fear of insomnia keep you from quitting! Instead, try these strategies to help ease sleepless nights and enjoy your nicotine-free days.<\/span><\/p>\n

1. Change the way you think about sleep.\u00a0<\/span><\/h3>\n

Adjusting your mindset around sleep makes a big difference in how you approach dealing with insomnia. \u201cSleep is a learned skill,\u201d says Jared Heathman<\/a>, MD, a<\/span>\u00a0psychiatrist<\/span> based in Houston. \u201cMost people don\u2019t sit and think about sleep in this way, but your preparation for sleep is probably highly structured.\u201d You might always sleep on the same side of the bed, for instance, or turn on a bedside lamp instead of an overhead light to signal to your brain that it\u2019s time for bed.<\/span><\/p>\n

When you\u2019ve given up smoking, explains Dr. Heathman, you\u2019re deviating from your sleep routine, which can impair sleep quality. \u201cImagine someone telling you that you could no longer lie in the same position to fall asleep at night,\u201d he says. \u201cRemoving nicotine is not unlike requiring you to sleep in a new position.\u201d<\/span><\/p>\n

Quitting nicotine may leave you feeling irritable and tense, which will impact your sleep schedule. Understanding that this is part of the quitting process\u2014and not a permanent problem\u2014can help. Often, fear of not being able to fall asleep is what keeps you awake. Try to remember that insomnia is a short-lived side effect of quitting, and this can eliminate some of that burden.<\/span><\/p>\n

2. Create a bedtime routine.\u00a0<\/span><\/h3>\n

If you\u2019ve been a smoker, it\u2019s likely that smoking was one of your preparatory activities before bed. When you\u2019re quitting smoking, give your brain alternative ways to relax, wind down, and chill out before transitioning to sleep. Give yourself some grace.<\/span><\/p>\n

When you remove what was a seemingly calming activity (smoking), replace it with another soothing activity to help normalize sleep, says Dr. Heathman. Establishing a new, relaxing bedtime routine reminds your brain that smoking is no longer part of your evening.<\/span><\/p>\n

Design your own evening ritual to help your body and mind unwind and relax before bedtime. \u201cThe mind needs to learn to generate its own relaxing neurotransmitters without the aid of nicotine,\u201d says Dr. Heathman.<\/span><\/p>\n

Activities to consider before bed include:<\/span><\/p>\n