5 Ways to Improve Sleep after Quitting Smoking

by Dr Antonio Howell, MD

in quit smoking

The 3 Week Diet

In a study by the Johns Hopkins University, researchers found that smokers are four times more likely to suffer from sleeping problems, including insomnia and sleep apnea. Quitting smoking today is perhaps the best way for you to welcome a good night sleep and meet the morning with energy and zeal.

However, the smoking cessation period often comes along with debilitating symptoms such as difficulty in sleeping. During the first few days and weeks of not smoking, expect to experience anxiety, irritability, and mood swings that will continue even when you sleep. But soon these difficulties will be over and you are going to wake up feeling good and healthy.


To make your night as comfortable as possible, here are some tips you might find useful:

 1.  Say no to caffeine.


Instead of drinking coffee in the morning, you want to have a glass of fruit juice or milk instead. Caffeine is not going to help you deal with insomnia or any smoking issue that comes along with smoking cessation. Green tea is also a better option because its caffeine content is not as high as that of coffee.

 2.  Have some power nap.

You want to cope with the restless sleep you had the other night by taking at least 30 minutes or an hour napping. Studies show that taking a nap during the day improves brain function and at the same time boost one’s health.

 3.  Exercise in the morning, not before sleeping.

Exercising is one way to alleviate the withdrawal symptoms and help your body recover from the negative effects of smoking, particularly your lungs and heart. 20 minutes of aerobic exercise in the morning gives you enough energy to face the day and condition you to sleep well at night. But if you will exercise before sleeping, chances are you will not be able to fall asleep. Instead, you will feel more alert and restless.

 4.  Make your room sleep-friendly.

Invest on soft and comfortable mattresses and pillows, beautiful curtains and décor, and air freshener. Your environment greatly impacts the quality of your sleep. Choose dimmer lights and if it helps, keep the radio on but make sure the music you’re playing isn’t loud. Music can be very soothing and powerful. It can take you to a deep slumber and beautiful dreams. Change beddings at least twice a month. Dirty blanket and bed coverings are unlikely to promote a restful sleep.

 5.  Take a warm shower before going to bed.


Aromatherapy is a proven technique to promote a good night sleep. Before going to bed, take a warm bath and use scented essential oils which you can buy from natural therapy stores. There are herbs, lotions and soaps that have rejuvenating and relaxing properties. You also want to get a full body massage every now and then. Massage promotes proper blood circulation which is another important factor of quality sleep.

By following these simple tips, you can get through the sleep-related problems that come along with quitting smoking. And as soon as your body has fully recovered, you will notice a great improvement in the quality of your sleep.


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