Sleep
Nicotine is a nervous system stimulant known to affect subconscious thought. Some evidence suggests it alters EEG monitored brain waves during sleep,[1] and diminishes the percentage of deep REM sleep (our high-quality sleep) while increasing REM dream imagery.[2]
Smokers also take longer to fall to sleep, have shorter sleep duration than ex-smokers and never-smokers,[3], and up to 80% of smokers habitually experience sleep disturbances.[4]
During withdrawal and cessation, our sleep's sense of "nicotine normal" can become disrupted, and "sleep fragmentation" is not unusual.
Gradually, a new sleep pattern emerges or our pre-nicotine sleep pattern returns, with aging thrown in. Over time, we may find that we don't need nearly as much sleep as we did while using, or we may find that our body requires more.
Insomnia
Insomnia is when we have trouble falling or staying asleep. It is experienced by up to 42% during early recovery.[4]
The good news is that while recovery increases the likelihood of difficulty falling to sleep, it is generally not associated with increasing the risk of relapse. [5]
Take a close look at caffeine intake if sleep is disrupted. Nicotine somehow doubles the rate by which the body eliminates caffeine.[6] During recovery, with no nicotine in the bloodstream to accelerate caffeine elimination, if we continue to consume the same amount of caffeine, we should expect to find twice as much circulating in our bloodstream.
If you normally drink a caffeinated cola before going to bed, imagine now feeling the effects of two. If you can handle doubling your normal caffeine intake without disrupting sleep, then this isn't an issue. But if not, or if a heavy user, consider a reduction of up to one-half of your normal caffeine intake to avoid over-stimulation.
Turn the tide and table if having trouble not thinking about wanting to smoke or vape. Use the moments when your conscious and subconscious are nearest to encourage your subconscious to switch teams. Invite it to help accelerate letting go by seeing the insecticide nicotine and all that comes with it as the enemy, to begin sharing your dream of ending its grip upon your priorities, thinking, sleep, and life.
Relaxation through mind-clearing and slow deliberate breathing can help induce sleep (see exercises at Chapter 11, Relaxation Crave Coping). Mental relaxation can be as simple as slowly clearing our mind of all other thoughts by focusing exclusively on a single object or color, or our favorite person, activity, or place.
Are you able to listen to your favorite music for 30 to 60 minutes while dozing off? Many smartphones come with a radio app that allows you to select when the radio will turn-off. The earphone cord acts as an antenna. Studies have shown that "music may be effective for improving subjective sleep quality in adults with insomnia symptoms." [7]
A 2020 study found that 30 minutes of afternoon or evening moderate exercise can improve sleep and reduce the time needed to fall to sleep during early withdrawal, especially among smokers reporting greater withdrawal severity.[8]
If sleep continues to be fragmented or is affecting your health, safety or performance, turn to your physician or pharmacist for assistance. There are many sleeping aids available. Don't allow sleep disruption to become another lame excuse to sabotage recovery and destroy your freedom.
References:
2. Page F et al, The effect of transdermal nicotine patches on sleep and dreams, Physiology and Behavior, July 2006, Volume 30;88(4-5), Pages 425-432; also see Underner M et al, Cigarette smoking and sleep disturbance (article in French), Rev Mal Respir. June 2006, Volume 23(3 Suppl), Pages 6S67-6S77.
3. Zhang L, et al, Cigarette Smoking and Nocturnal Sleep Architecture, Multicenter Study, American Journal of Epidemiology, 2006 Sep 15, Volume 164(6), Pages 529-537.
4. Patterson F, et al, Sleep as a Target for Optimized Response to Smoking Cessation Treatment. Nicotine and Tobacco Research 2019, Volume 21(2), Pages 139–148.
5. Hausherr Y et al, Smoking cessation in workplace settings: quit rates and determinants in a group behaviour therapy programme, Swiss Medical Weekly, September 2017, Volume 13;147:w14500.
6. Swanson JA, et al, The impact of caffeine use on tobacco cessation and withdrawal, Addictive Behavior, Jan-Feb 1997, Volume 22(1), Pages 55-68.
7. Jespersen KV, et al, Music for Insomnia in Adults, Aug 13, 2015, 13;(8):CD010459.
8. Soreca I, et al, Can exercise alleviate sleep disturbances during acute nicotine withdrawal in cigarette smokers? Exp Clin Psychopharmacol. 2020 Oct 29. doi: 10.1037/pha0000390. Epub ahead of print. PMID: 33119386.
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