How quitting nicotine can impact sleep

Quitting nicotine can be extremely difficult, but long-term improvements in mental and physical health make it worth it.  

For some, quitting nicotine can impact sleep, but these symptoms are temporary. Symptoms of nicotine withdrawal can include irritability, anxiety, depression, restlessness, and headaches, and people may encounter a range of sleep-related withdrawal symptoms including insomnia or depression. 

For those experiencing sleep problems while quitting nicotine, there are tools and resources to help. EX Program by Truth Initiative, a free digital quitting program and online support community, can help people cope with nicotine withdrawal, beat the cravings, and stay nicotine-free. 

Tips for maintaining healthy sleep while quitting nicotine

For some, sleep-related withdrawal symptoms may make quitting nicotine extremely difficult. However, there are ways to cope with sleep disturbances and stick to a healthy sleep schedule. 

Tips for getting a good night sleep while quitting nicotine:  

• Limit caffeine and alcohol intake  
• Avoid using a phone or digital device before bed 
• Exercise daily, but not right before sleeping 
• Avoid using a nicotine replacement therapy product (such as nicotine gum or a nicotine patch) before bed 
• Practice breathing exercises, meditation, or mindfulness 
• Establish a consistent bedtime routine that could include reading, journaling, listening to music, drinking tea, or other calming rituals 

One member of the EX Community, the largest online community of quitters, shared some ways to beat the restlessness:  

Need help quitting nicotine?

If you or someone you know is quitting vaping or any other tobacco or nicotine product, there are resources to help. 

EX Program by Truth Initiative, a free digital quitting program, can increase the odds of quitting by up to 40% and offers a free personalized quitting plan, interactive text message reminders, and access to the most established online support community.