Did you know that cigarettes can not only disturb your overall health but impact negatively your sleep as well?
Cigarettes can enhance sleep apnea, insomnia, snoring, and sleep fragmentation.
Smoking, puffies on cigars, or puffing pipes can lead to poor sleep and sleep-related issues.
Some people claim that smoke after lunch can not hurt them, or that they aren’t addicted, but instead, they don’t know what to with their hands, while some claim that smoking makes them sleepy – therefore, helps them to fall asleep.
This all can be true or not because everything is highly individual.
Still, doctors claim that no matter how often or not you choose to smoke you are in fact harming yourself.
On the other hand, nicotine experts claim that nicotine may relieve anxiety and eventually induce relaxation.
However, nicotine has features that are thought to be responsible for insomnia and some other major and less major sleep problems.
Cigarette Smoking and Sleep Disturbance
At this moment, scientists do their best on understanding the link between mental health and smoking. However, there are some indicators that smoking is that powerful.
In the meantime, other scientists are working on delivering more data on the connection between smoking and sleep disturbance.
Sleep disturbance in smokers is directly associated with the direct influence of nicotine that reaches neurons.
In fact, sleep disturbance in smokers is caused by the strong influence of nicotine in sleep-wake cycle neurons.
Smoking is so invasive, that more than half of smokers have trouble sleeping while they are trying to quit.
As a result, they experience a sleep deficit. Nicotine has a one-of-a-kind effect on people. In many, it has a stimulating effect that can change the overall mood.
For example, if you are bored, nicotine will act as a stimulant to help you feel more alert and awake.
In that same manner, if you feel anxious, it will boost your anxieties.
The interesting thing about nicotine is that it has the same effects while you’re smoking and trying to quit. Weeks after you quit you might experience identical symptoms while smoking.
Nicotine is a stimulant. Just like any other stimulant, nicotine can mask your exhaustion. To put it in picture, if you are feeling sleepy, a hit of nicotine can wake you up immediately.
Not only that it can wake you immediately, but it can also make you feel alert the following day. Some people may even experience morning headaches.
When you try to quit smoking, your body has ways of its own.
In the beginning, you might feel some unpleasant side effects. Your body is full of nerve endings and receptors that respond to different stimulates, including nicotine.
While trying to quit smoking everyone can have different symptoms.
Some may experience diarrhea, while others may experience constipation, or headache, or even strogn anxiety. There is no rule.
As you try to quit smoking, your body needs to adjust to functioning without nicotine while you may experience strong irritability, intense cravings, and even sleepless nights.
So, when people quit smoking they are dealing with withdrawal symptoms all day long, even during the night.
In most cases, your body will push you to stay awake. On top of this, you can expect some vivid dreams if you use some medication as well.
During this and any other period, you can do one thing, try to sleep better. It won’t be easy to adjust to new needs, but it will be mandatory.
Also, as time goes by difficulties of adjusting will be easier. If you are ready to quit smoking and know how important it is to sleep well, check these tips for better sleep quality.
Tips To Get Better Sleep
The very first thing about sleeping better is establishing a good sleep habit. Having good sleep habits is important whether you are a smoker, or not.
Even if you have never had a smoke, you should know that sleep hygiene is created over time.
No one is born with created habits.
Luckily, you can become a person with well-created habits. Here are the top five suggestions that everyone should have incorporated into their lives:
1. Schedule Your Sleep
Nothing beats regular sleep. You may try to cut down your calories by adjusting your diet and exercising every day, but the truth is that unless you organize your sleep, you won’t progress.
Proper sleep is mandatory for every living area that you want to improve. You should aim to wake up and go to sleep at the same time every day, including weekends.
By waking or going to bed at the same time, you will remain organized, and build an internal clock.
2. Make Healthier Choices
What you eat and when also affects your sleep. If you eat heavy food during the day, you will have difficulties sleeping.
On the other hand, if you choose food that’s light, but rich in nutrients you will fall asleep easily.
You need to focus on making smarter choices.
For example, if you are a huge coffee lover, and you don’t want to stop drinking coffee, you should just adjust the time.
In another word, you should avoid drinking coffee first thing in the morning. Always start your day with a glass of water and breakfast. A similar rule applies to alcohol, you should avoid drinking it at least six hours before you go to bed.
3. Avoid Screening
Go to bed only when you are really tired and feel the need to fall asleep.
It may be handy to go to bed with a mobile phone, but you will lose precious time. In no time, you will scroll and realize that you lost hours and hours doing nothing.
Keep your bedroom at the right temperature and keep electronic devices away. It would be best if you could keep your mobile away also. If you could keep it in half you might avoid snoozing.
4. Have A Bedtime Routine
Sleep hygiene and bedtime routine aren’t the same thing. A bedtime routine is what you practice to do before your bedtime.
For example, you might enjoy reading a good book while drinking asleep or taking a long bath to rest your body.
Creating a soothing bedtime routine is important. Think about trying something new: meditate, write a journal, write a sleep diary, or set a goal for the following day.
In the meantime, you can always reward yourself for not smoking. Being smoke-free may not always be an easy task, but it will definitely be a worthy one.
People who practice a more unhealthy lifestyle and are regular smokers have worse sleep than non-smokers who lead a healthy lifestyle.
Other health-related issues can lead to poor sleep such as obesity, alcohol use, and lack of physical exercise.
Add to obesity regular alcohol drinking and daily smoking and you will see that one adds to the other and leads to disturbing and poor sleep. Without sleep, we cannot function properly – sleep is everything.
You may think that an hour or two of missed sleep cannot harm you, but in fact, it can disturb your life heavily.
So, whenever possible be honest about your sleeping habits and how well or not you actually sleep.
The Bottom Line
Smoking is so frequent that people dont think about its bad sides anymore.
In fact, it’s so well accepted in cultures across the globe that people dont think about how it can affect everyday habits and needs, such as sleeping. However, smoking cigarettes can impact your sleep and can impact it significantly.
Some of the most frequent problems linked to smoking include insomnia, snoring, and sleep apnea. The same troubles apply to puffing on cigars and pipes.
Some people claim that smoking makes them sleepy, while others claim it helps them relax.
The truth is that nicotine has stimulant properties that might be like insomnia and other sleep problems often linked with smoking.
If possible, try to reduce your smoking if you cannot stop smoking entirely.
Many people experience improvement in their sleep after quitting cigarettes. Why wouldn’t you try to do the same? At least for 24 hours to see if you will sleep better?