Smoking and Sleep Disturbances
Public awareness campaigns about the dangers of smoking have been very effective at informing the public about the health consequences of smoking. But, one widely overlooked health issue smokers face, sleep disturbance, has yet to receive the attention it deserves. A recent study by CHEST, the peer-reviewed journal of the American College of Chest physicians, found that smokers are four times more likely to wake up in the morning feeling tired than non-smokers.
Myth: Cigarettes Help People Sleep
Many smokers believe that smoking relaxes them; therefore, cigarettes should be conducive to helping them fall sleep. Smoking doesn’t really relax anyone; it only relieves the agitating effects of nicotine withdrawal, causing the illusion of relaxation. Cigarettes contain nicotine which is a stimulant much like caffeine. Nicotine increases heart rate, raises blood sugar levels and stimulates both body and mind. These effects make it more difficult to fall asleep.
Smokers Sleep Lighter
Cigarettes stimulate the release of dopamine, norepinephrine, serotonin and acetylcholine which all have been linked to wakefulness. These chemicals work to prevent a smoker from falling into the deepest, most restorative cycles of sleep. Getting inadequate sleep day in and day out has major health consequences. According to Dr. Punjabi from the American College of Chest Physicians, “The people who smoke are not getting a restful sleep and that has ramifications for them on a daily basis; they’re tired, they’re going to be tired the next day, and most likely they will have a diminished level of alertness.”
Withdrawal
Nicotine has a half life of two hours so after a smoker goes to sleep they will slowly begin to experience withdrawal symptoms. Withdrawal pangs cause a deep craving for more nicotine and can disrupt sleep.
Common withdrawal symptoms include:
• An intense craving for nicotine
• Anxiety, tension, restlessness, frustration or impatience
• Difficulty concentrating
• Drowsiness and trouble sleeping, as well as bad dreams and nightmares
• Headaches
• Irritability or depression
Quitting
Quitting smoking can work wonders for a person’s health, but during the withdrawal period it can affect sleeping habits. For the first few days, withdrawal symptoms will either make them sleepy or wide awake. After a few days, the smoker’s sleep habits will even out, but may change from what they were as a smoker. Many times, ex-smokers find that they need less sleep because their body isn’t busy repairing the damage it incurred from a day of smoking. Also, they will enjoy deeper, more restful sleep so less will be required to feel great in the morning.
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