Does Nicotine Affect Sleep? Link Between Smoking and Insomnia

Whether you’re lighting a cigarette, hitting a vape, or chewing gum to get through the day, understanding nicotine addiction can reveal how it may be sabotaging your sleep more than you realise. This powerful stimulant affects how quickly you fall asleep, how deeply you rest, and how often you wake up, leaving you exhausted, wired, and restless.

How Nicotine Disrupts Your Sleep Cycle

Nicotine is a stimulant that acts directly on the brain. Once it enters your system, it activates the release of neurotransmitters like dopamine, norepinephrine, and serotonin, boosting alertness, focus, and even mood in the short term.

However, that spike in brain activity comes at a cost. Nicotine throws off your body’s natural circadian rhythm and disrupts sleep in several ways:

• Delayed sleep onset (increased sleep latency)
• Frequent night-time awakenings
• Reduced time spent in deep, restorative stages of sleep
• Overall, shorter sleep duration
• Increased daytime fatigue and diminished concentration

In addition, nicotine can worsen snoring and sleep apnea by causing inflammation in the upper airways, making it harder to breathe properly at night.^[1]

Vaping vs. Smoking: Is One Worse for Sleep?

Not really. While vaping may expose you to fewer toxic chemicals than smoking, the nicotine content still interferes with healthy sleep.

Research shows that both adult and teen vapers are more likely to experience:

• Restless sleep
• More vivid or disturbing dreams
• Daytime sleepiness
• Reduced total sleep time

Many view vaping as a ‘safer’ alternative to smoking and use it in the evening to “unwind,” not realising they’re activating their nervous system right before bed.

Insomnia and Nicotine Withdrawal

Here’s where it gets complicated: Quitting nicotine can also trigger short-term sleep issues. Insomnia is one of the most common symptoms of nicotine withdrawal, affecting up to 42% of individuals who quit, while as many as 80% report broader sleep disturbances during the withdrawal period. ^[2]

When you quit smoking or vaping, your brain starts recalibrating its neurotransmitters. That process can cause:

• Trouble falling asleep or staying asleep
• More vivid dreams or nightmares
• Feeling overly tired during the day
• Increased anxiety or restlessness at night

💡 Important: Not everyone experiences withdrawal-related sleep disruption. For those who do, the symptoms typically peak within the first 2–3 weeks and gradually improve from there.

Long-term, quitting nicotine is associated with better sleep quality, deeper sleep, and improved mood.

Can Online Hypnotherapy Help With Nicotine and Sleep?

Yes—online hypnotherapy has become an increasingly popular option for both quitting nicotine and managing sleep challenges. Hypnotherapy works by guiding the mind into a deeply relaxed state, allowing you to change habits and reduce cravings on a subconscious level.

It may also help reduce sleep anxiety and improve your ability to fall asleep faster, without relying on medication or nicotine.

8 Expert-Backed Tips for Better Sleep While Quitting Nicotine

Here’s how to support your sleep during (and after) your quit journey:

1. Stick to a regular sleep schedule – Wake up and go to bed at the same time daily.
2. Avoid screens at night – Blue light from phones and TVs disrupts melatonin production.
3. Cut off caffeine by 2 pm – Caffeine plus nicotine can wreck your sleep.
4. Limit alcohol and large meals late at night – Both interfere with deep sleep.
5. Create a calm sleep environment – Cool, quiet, dark rooms help your body wind down.
6. Get daily exercise – Even light movement (walking, yoga) helps reduce withdrawal symptoms and improves sleep.
7. Use journaling or relaxation techniques – meditation, breathwork, or writing next-day to-dos to clear your mind.
8. Don’t lie in bed awake – If you can’t sleep, get up and do something quiet (no screens) until drowsiness returns.

How Long Does Insomnia Last After Quitting Smoking?

For most people, nicotine-related insomnia lasts 2–4 weeks after quitting. If you’ve been a heavy smoker or vaper, it will likely take longer, but the sleep improvements in the months ahead are worth it.

If lifestyle changes aren’t enough and you’re still struggling with sleep after quitting, don’t hesitate to speak with a healthcare provider or sleep specialist.

Nicotine Replacement Therapy (NRT) and Sleep

If you’re using gum, patches, lozenges, or sprays as part of your plan to stop smoking, it’s worth noting that NRT can also impact sleep, especially when using 24-hour nicotine patches. ^[3]

Many users report:

• Difficulty falling asleep
• Vivid or disturbing dreams
• Waking up during the night

To reduce these effects, you can:

• Switch to a 16-hour patch
• Remove your patch 1–2 hours before bed
• Avoid using NRT products in the late evening
• Talk to a pharmacist or healthcare provider about adjusting your dosage

Final Thoughts

Nicotine and sleep are a bad match. Whether you’re trying to stop smoking or managing the effects of insomnia, one thing is clear: better sleep starts with reducing nicotine’s grip on your body and mind.

Yes, quitting may come with a few restless nights—but the long-term payoff is better health, deeper rest, and a clearer head.

And if you need support? You’re not alone. From evidence-based programs to community support and behavioural therapies, there’s a better night’s sleep on the other side of this journey.

If you’re still unsure where to begin after reading this, feel free to get in touch. I’m Darren, a clinical hypnotherapist, and while my sessions aren’t free, I’m always happy to offer a no-obligation chat to help you take the next step.