Tips to sleep better when you stop smoking
Do you spend your nights staring at the ceiling? Do you feel like you are constantly waking up throughout the night or feeling tired the next morning and all day long? Welcome to another nicotine withdrawal effect! One in four people trying to quit smoking will have trouble sleeping, so if you’re tired, you’re not alone.
What Causes Sleep Disorders?
The brain is a complex part of our bodies, and we don’t really know all the ways nicotine withdrawal causes sleep disturbances. What we can to tell you is that it affects everyone differently – the greater your nicotine addiction, the more severe the sleep disturbances you may experience. Your symptoms may also change during your withdrawal.
Some of the most common symptoms are:
- the quality of your sleep is just not that good
- you wake up briefly several times during the night
- you’re up all night long
- you are tired during the day.
What can you do to sleep better?
Be good to yourself and try to adopt healthy sleeping habits:
Reduce caffeine. It seems obvious, we drink caffeine to wake us up. So if you’re trying to sleep, this is the last thing you need. But what you probably didn’t know is that when you stop smoking, your body absorbs almost twice as much caffeine as before, so it’s even more important that you consume less caffeine. 3 Try replacing coffee and tea with herbal teas when you stop smoking.
Plan for it. Try to maintain a consistent sleep schedule: go to bed at the same time and get up at the same time every day, including weekends. Make sure you set a bedtime where you can sleep at least 7 hours. Don’t give in to the urge to take a nap — you might think all sleep is good, but if you sleep during the day, you might pay the price when you try to sleep that night.
Listen to your body. Only go to bed when you’re tired, and if you don’t fall asleep after 20 minutes, get up. There is nothing worse than lying in bed waiting for sleep.
Start with a relaxing bedtime ritual. Turn off your phone, computer and even the television. Take a moment for yourself to get in the mood to go to sleep. Try a relaxing bath or read a book. Drink a cup of warm milk or herbal tea. Listen to soothing music.
Watch what you eat. Try not to eat a large meal before bed. If you are hungry, make sure to have light, healthy snacks for breakfast. Also try not to drink alcohol in the evening.
Now that you’ve become a non-smoker, invest in a best mattress could be a very good idea. We know that sleep disorders can be difficult to treat and can even make you want to start smoking again. That’s why we advise you to sleep well mattress to spend more pleasant nights and wake up more relaxed.
But have a heart, the withdrawal symptoms will disappear and you will soon fall asleep like a baby. In the meantime, we hope our tips for better sleep habits will help you overcome the withdrawal crisis and get more of the sleep you need.