10 Natural Ways to Improve Your Sleep After Quitting Smoking

by Dr Antonio Howell, MD

in quit smoking

Dr. Howell

Insomnia and sleep disturbances are common symptoms of nicotine withdrawal. Smokers are more likely to experience difficulty getting any sleep during the early stage of withdrawal. If you’re among those suffering from sleep disturbances after quitting, you may want to try these 10 natural remedies to get a good night sleep after quitting smoking.

hotel, travel, relationships, and happiness concept - happy coupAvoid caffeinated drinks. This is basic. But what most people don’t know is that caffeine is digested faster in a smoker’s body. This is the reason why smokers have higher tolerance to caffeine. The more caffeine you consume the less likely you can sleep at night. Avoid drinking coffee hours before bed time or you can cut it completely.


Calm yourself with a warm bath. De-stress and relax with a warm bath. Do it often. Light scented candles or use bath salts. This help lessen your stress and allows you to relax. Do it an hour before bed time.

Enjoy a relaxing massage before bedtime. Your spouse or significant other or someone willing to give a hand can help you with this. A 10- or 15-minute massage on the shoulders, neck or scalp can really help release the stress.

Drink a cup of tea. You can find different variety of tea in the market today that promote sleep. Or, you can visit your local supermarket and check out the tea section, or you can ask your physician for suggestions. You can also find different online sources for this.

Relax with a nice music. Listen to a slow, soft music before bed time or while in bed. This will help you drift off to sleep faster. However, make sure to set your player to automatic off after playing a few song. You don’t want getting up just to turn it off.

Drink a glass of warm milk. Spice it up with a little honey and cardamom or nutmeg. It could well be that the reason warm milk amino acid L-tryptophan which helps in the production of serotonin, a neurotransmitter that tells your brain to shut down at night.

Avoid alcoholic drinks. Though a few drinks may help you fall asleep at the outset, you’ll often find yourself waking up at night. Alcohol disrupts your sleep. Sleep becomes sporadic for the rest of the night if you get drunk.

Do some exercise. A short walk hours before bedtime can help. But make sure not to do strenuous activities just before bedtime. You’ll be more active, and most likely it will be more difficult for you to sleep. Hitting the gym in the morning or noon would be great.

Meditate. Close your eyes and let go of anything else. This calms your body and spirit. Allow your mind to drift. Meditation is also a good way to start your day. Adding it to your daily routine will help you improve your composure and control.



Avoid the naps. If you’re suffering from sleep disturbances or insomnia, you may want to skip the daytime naps though it may feel good. If you want to have a good sleep at night restrain yourself from napping.

A good night sleep is essential for your body to recover faster. It also helps improve your mood. So if you want to recover faster and get a better chance of success, you may want to work on your sleeping patterns. For severe cases of insomnia and sleep disturbances, consulting your doctor is the best first step.


{ 1 comment… read it below or add one }

1 Brian January 9, 2015 at 3:15 pm

All good advice for improving sleep, both for former smokers and others alike. Thanks for sharing.

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