New ex-smokers might sleep more than usual through this phase of smoking cessation.
If this describes how you feel, don’t fight the need for extra rest.
Take naps when you’re able to and get to bed earlier than usual.
Verywell / Cindy Chung
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 acommon symptom of nicotine withdrawal.
At a Glance
There’s no doubt about it: quitting smoking is hard.
It can seem even harder when you’ve got the option to’t get a good night’s sleep.
Cut Your Caffeine Intake in Half
Oleg Breslavtev/Moment/Getty Images
Smokers metabolize caffeine much faster than non-smokers.
As a result, smokers need to ingest more caffeine to get the same effects as nonsmokers.
Start by cutting your caffeine consumption by at least 50%.
Gradually reduce your caffeine intake instead of going “cold turkey.”
Quitting caffeine completely can lead to uncomfortablewithdrawal symptoms.
You dont want to have to get up and do it yourself, as that defeats the purpose.
Consider turning off your electronics one to two hours before you plan to go to bed.
Your body uses tryptophan to make the neurotransmitterserotonin, which is then converted into the hormonemelatonin.
Melatonin levels increase naturally in the evening, which helps promote sleep.
Benefits of Melatonin
Research has found that melatonin effectively improves mood symptoms related to nicotine withdrawal.
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.)
Food and drink that naturally contain L-tryptophan are safer choices.
You might also consider trying a melatonin supplement.
Alcohol in your system may also disrupt sleep, causing you to wake up repeatedly throughout the night.
Even a short 15-minute walk can help.
Sleep disturbances are particularly common during the acute period of nicotine withdrawal.
However, timing can be important.
For example, you might utilize several strategies right before you go to bed.
Perform a few gentle yoga stretches to relax your muscles before you lie down.
As you 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.
You’ll pay for it when it’s time for bed.
Consider Therapy
Cognitive-behavioral therapyfor insomnia (CBT-I) is an effective treatment for chronic insomnia.
It can have lasting effects that improve sleep for up to two years following treatment.
Research suggests that sleep problems are at their worst in the first 24 to 36 hours after quitting.
The physical withdrawal phase of smoking cessation is a temporary condition.
Your sleep patterns will return to normal soon, provided you didnt have insomnia before you quit smoking.
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