How does smoking affect my sleep?

When it comes to sleep, it’s the nicotine in smoking products that poses the main problem for smokers.

Nicotine is an addictive stimulant, produced by the nightshade family of plants, that increases alertness. Studies show that nicotine use results in difficulties falling and staying asleep, and also decreases overall sleep quality—smokers experience more broken sleep and less slow-wave, restorative sleep than nonsmokers.

Some smokers also report that they are awakened by nighttime nicotine cravings. The nicotine they take in then keeps them from falling asleep again, setting up a cycle of sleeplessness. This is why smoking is often a significant risk factor in developing insomnia—chronic sleeplessness.

Smoking also increases your chances of suffering from sleep apnea, where breathing is constantly disrupted during the night, making you wake repeatedly. This is because smoke irritates tissues in the nose and throat, causing swelling that can impede your airway.

WHAT ABOUT VAPING?

Most vapers use products containing nicotine—and the nicotine “hit” can be more potent than from a cigarette. If you are vaping to help you quit smoking, consider switching to an e-liquid with a lower nicotine strength during the day and a nicotine-free type in the evening. This will give your body a window to clear stimulating nicotine from your system before you are ready to sleep.

A cycle of poor sleep

The effects of nicotine both disrupt and curtail sleep, which results in excessive daytime sleepiness. People then smoke to boost their alertness, and this in turn prevents and disrupts sleep the following night.

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