Members,

Have any of you noticed a change in your sleep patterns since quitting?

It is common to have some sleep problems when you quit smoking, especially falling and staying asleep.

Two things can cause this are:

As a smoker your sleep may have been interrupted by constant coughing and/or difficulty breathing. When you stop smoking, your body gets healthier and the sleep you get is more restful. So if you wake up suddenly at 5:00 a.m., you may think you are a victim of insomnia. You're probably not! Your body has probably had all the sleep it needs.   

Smoking drains your body's energy. When you quit smoking you regain this energy. You may need fewer hours of sleep.

This may last for the first few weeks after quitting.

Tips to help:  

•Try to get on a sleep schedule. Go to bed at a regular time each night and get up at a regular time in the morning. Try to not stay up late watching TV and try not to sleep during the day. If you get on a sleep schedule, we guarantee that you’ll begin to feel better.
•Try to make the room you sleep in as quiet as possible. Consider ear plugs or a sleep mask.
•Use your bed only for sleeping. Don’t lounge around in your bed. If you spend too much time lounging in bed, watching T.V., drinking coffee, or eating, your body will learn that your bed is NOT a place for sleeping.
•If you can’t sleep after half an hour in bed don’t stay in bed trying to sleep. Get up and do some quiet activity. For example, read a book for a half hour and then try going back to bed. If you still can’t sleep, get up and do something quiet once again.
•Try to keep your bedroom at a comfortable temperature - not too cold and not too hot.
•Try to get some exercise every day. You’ll feel better and sleep will come much quicker.
•Try not to exercise or work hard late in the evening. It could make you feel ‘wired’.
•Don’t drink anything with caffeine or alcohol for 4 hours before you go to bed.
•Try not to eat a heavy meal in the evening. Don’t eat just before you go to bed.
•If you’re not sleeping at night, avoid naps during the day.
•Use relaxation techniques. Box breathing may help you relax at bed time.

If you have a symptom that persists or seems worse than you expected, you should immediately consult a doctor. Its possible that your smoking has been masking symptoms of some illness, and when you stop smoking the symptoms abruptly become noticeable.

Samantha, Bilingual Health Educator