Does nicotine actually affect your sleep? Here’s what to know
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Sleep and nicotine are more connected than you might think. Understand how it impacts your body and 12 ways to care for your sleep, without adding pressure.
We all know that smoking is bad for your overall health, increasing your risk for serious conditions, including heart disease, stroke, and lung cancer.
But did you know that it can also have a negative impact on your sleep?
That’s because nicotine, the addictive ingredient in tobacco, is a stimulant, which can make you more alert. So, if you’re smoking, vaping, or chewing tobacco in the evenings, you may be having a tough time getting a good night’s sleep — and this, in turn, can affect your mood, productivity, and how you feel, physically.
If you use tobacco products (or are in the process of trying to quit or cut back), understanding the impact of nicotine on the body can help you take steps to get the rest you need. Here’s everything you need to know about the impact nicotine has on sleep.
What are the effects of nicotine on sleep?
Many people smoke to help them take the edge off, but ironically, the nicotine found in tobacco can actually make it even more difficult to settle down. And while vaping might feel like a less intense way to get that buzz, research shows that any type of nicotine can mess with your circadian rhythm and cause sleep issues.
Here are some effects nicotine can have on sleep:
It delays sleep onset: Nicotine can cause you to take longer to fall asleep.
It reduces total sleep time: Nicotine can cause you to wake up earlier or more frequently throughout the night.
It messes with sleep architecture: Nicotine can reduce the amount of deep sleep you get, which is when your body repairs itself and your brain consolidates memories.
It raises the risk of sleep disorders: Studies have linked nicotine use to a higher risk of sleep apnea and insomnia.
7 symptoms of nicotine withdrawal
If you’ve decided to quit—or cut back—you might be in a bout of nicotine withdrawal, making everything feel harder right now, including sleep.
Here are seven symptoms that you might feel as the nicotine starts to leave your system:
1. Restlessness: Without nicotine’s calming-yet-stimulating effect, you might feel jumpy, twitchy, or like you just drank tons of coffee.
2. Irritability and mood swings: Nicotine withdrawal messes with a whole host of your brain chemicals but especially dopamine, one of your brain’s feel-good chemicals, and can temporarily knock it out of whack. You might find yourself snapping more often or just feeling grumpy.
3. Increased anxiety: Anxiety can spike in those first few days or weeks without nicotine.
4. Cravings: When you’re going through withdrawal, your body physically misses nicotine. As a result, you can start to get cravings, especially at night.
5. Sleep disturbances: You might find yourself tossing and turning, or having especially vivid dreams.
6. Fatigue: Because you’re not sleeping well, you might wake up feeling completely drained.
7. Headaches: The sudden shift in chemicals can sometimes cause lingering headaches, especially in the first week or two.
How to get better sleep while using (or quitting) nicotine: 12 tips to improve sleep quality
Getting quality sleep can be hard for anyone. After all, so many things—like our phones and the stress from the day—keep us awake. So, when you add nicotine into the mix, it can almost feel like a losing battle.
But getting better sleep as a smoker, or someone who’s trying to quit, is possible. Here are 12 tips designed to meet you exactly where you are.
1. Cut the nicotine earlier in the day
Nicotine is a stimulant, which means smoking or vaping too close to bedtime can make it tough to fall asleep. (Here are five ways to overcome the tired but wired cycle.)
Do your best to cut back in the evenings, even if it’s just smoking your last cigarette of the day an hour earlier. Gradual changes help to make sustainable progress.
2. Create a wind-down ritual
Your brain needs a signal that it’s time to relax. To help you calm down, try lighting candles, taking a hot shower, or journaling.
Also, remember to be consistent. A wind-down routine helps tell your brain that it's time for bed.
3. Reconsider your caffeine intake
Nicotine can affect how your body processes caffeine. So when you quit or cut back, your regular cup of coffee can hit a lot harder, making you feel those effects late into the night.
Dial back your caffeine intake through this process, especially in the afternoon. If you still want the comfort of the ritual, switch to decaf or tea. (Here are seven ways to help you calm down if you get the caffeine jitters.)
4. Keep your bed for sleep only
Train your brain to associate your bed with sleep and nothing else.
Avoid watching TV in bed—especially stressful shows or movies—and try charging your phone across the room to curb your scrolling habit.
5. Move your body
Exercise can help you get better rest, but working out too close to bedtime can have the opposite effect. Consider exercising in the morning or early evening, and don’t worry about going too hard. Even a brisk walk or light stretching can work wonders.
If you need inspiration, here are seven bedtime stretches to help you relax and sleep better.
6. Experiment with calming bedtime snacks
Foods like yogurt, bananas, or nuts can support melatonin production and ease you into sleep. Just try not to have heavy meals, sugar bombs, and spicy foods right before bed, as they can keep you up.
💙 It’s not just what you eat, but how you eat it. Explore the practice of Mindful Eating with Tamara Levitt.
7. Give your brain a soft landing
Calm your brain down with something low-effort and soothing. Try doing guided meditation, progressive muscle relaxation, or a deep breathing technique.
You can also do the 5-4-3-2-1 grounding exercise, where you notice five things you see, four you can touch, three you hear, two you smell, and one you taste.
8. Hydrate
Nicotine is dehydrating, and dehydration can make it harder for you to sleep. Drink water consistently throughout the day to make sure you’re properly hydrated, but cut it off before bed so you don’t wake up to go to the bathroom.
9. Be kind to your nervous system
When you’re going through withdrawal, sleep can be tougher to come by. Give yourself the best shot at rest by surrounding yourself with comfort. Soothe your system with weighted blankets, cozy pillows, and dimming the lights at least an hour before bed.
10. Track what’s working
Write down in a notebook or your notes app what you did, when you went to bed, and how you slept. This will show you any patterns in your habits and their effects on your sleep. If you’re doing something that’s clearly not working, stop doing it and try something else.
11. Expect—and ride out—the chaos
Tell yourself that sleep might get worse before it gets better — especially if you’re quitting. Your body’s currently healing and relearning how to regulate itself without nicotine. That’s a big deal. Be patient with yourself.
💙 We all want instant gratification, but it’s just not realistic. Learn how to cope by listening to A Patient Gardener with Jay Shetty.
12. When in doubt, talk to a pro
If you still have poor sleep after a few weeks or you’re feeling overwhelmed, reach out to your doctor or a sleep specialist. A professional may be able to help get to the root cause of your sleep issues or at least make it a little bit more manageable for you.
Does nicotine affect sleep FAQs
How does nicotine affect sleep?
Smoking, vaping, and using nicotine patches all can mess with your sleep cycle more than you realize. That’s because nicotine, an ingredient in tobacco, is a stimulant, which can amp up your nervous system. This can make it harder for you to fall asleep and cause you to wake up more throughout the night. Also, it can reduce the amount of restorative sleep you get and make your dreams more vivid.
If you feel relaxed after smoking, it’s likely because the nicotine is calming your withdrawal symptoms.
Can vaping affect your sleep the same way as smoking?
Yes. The nicotine in vaping can keep you up at night, the same way it does with smoking. In fact, most vapes deliver nicotine quicker and in higher doses than a typical cigarette.
Also, many people vape more often than they smoke cigarettes, which means their sleep can actually be more interrupted. And because many people vape indoors (whereas smoking cigarettes is often an outside activity), it’s easier to keep using nicotine right before bed.
Is it better to quit nicotine cold turkey or gradually for sleep?
If sleep’s your main concern, easing off gradually might be the gentler option. Quitting cold turkey can lead to increased restlessness, anxiety, and even night sweats.
Gradual reduction gives your body a little more time to adjust. That said, some people do better ripping off the band-aid. Go with what you think will work best for you and what you’ll be able to stick with.
Will my sleep eventually improve after quitting nicotine?
Yes, your sleep should eventually improve after you quit nicotine. Once it leaves your system, you should start to notice deeper sleep, fewer wakeups, and a general feeling of being more rested.
Typically, most people report that their sleep improves within a month or two, but your first few weeks could still be a little tough.
Does nicotine keep you up at night?
If you’re a smoker who’s struggling with sleep, nicotine could be the culprit. Nicotine can stimulate your brain, increase your heart rate, and make you feel more alert. None of this is conducive to a good night’s sleep.
How long before bed should I stop using nicotine?
A good rule of thumb is to avoid nicotine at least 2–3 hours before you go to bed. If you’re extra-sensitive to its effects, you might need to stop even earlier, like late in the afternoon.
Also, pay attention to how your body responds. If your heart’s still racing as you get ready for bed, you might need to give yourself a longer buffer.
Experiment to find the cutoff time that works for you, and be gentle with yourself as you figure it out.
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