The Connection Between Nicotine & Sleep

Last updated on August 15th, 2024 at 11:57 am

Does nicotine keep you awake

Yes, nicotine is a stimulant, triggering a rapid increase of hormones, increasing blood pressure, heart and breathing rate.

Nicotine keeps the body stimulated, making falling and staying asleep difficult and uncomfortable. It is also an irritant that swells the nose and throat, restricting space for easy airflow. This makes breathing more challenging as the throat tissue becomes irritated and swollen. Whether you ingest nicotine from a cigarette or vape, they can both make it harder to sleep.

Research has found that those who smoke cigarettes can take 5-25 minutes longer than non-smokers to fall asleep (1).

Nicotine releases neurotransmitters, including serotonin and dopamine. However, fluctuations in these neurotransmitter levels also impact the sleep-wake cycle, making it more difficult to fall asleep.  

Does nicotine make you tired?

Nicotine can make you tired; this is because smoking raises carbon monoxide levels and reduces the amount of blood oxygen in the body, reducing your energy levels. Those who quit smoking may also experience symptoms of tiredness. The immediate effects of nicotine withdrawal can be daytime fatigue, concentration problems, increased irritability, and a dry or sore throat in the morning.

Can vaping make you tired?

Yes, just like smoking cigarettes, vaping can also make you tired and anxious.

How long does it take for nicotine to leave the body?

When absorbed into the body, the kidneys expel it as urine, and there is no set time that it takes for it to clear from the body. However, various factors influence the speed at which this process happens:

• Genetics: Variations in genes related to nicotine receptors and metabolism can influence how long nicotine stays in the body. For example, certain genetic variants are associated with slower nicotine metabolism, which can prolong the presence of nicotine in the system.
• Age: As people age, their metabolic rate generally slows down. This slower metabolism can affect how quickly nicotine is processed and eliminated from the body.
• The amount a person smokes: Heavier smokers may take longer to eliminate nicotine from their system compared to lighter smokers. Chronic smokers may have nicotine accumulate in fatty tissues, which can release nicotine back into the bloodstream over time, prolonging its presence in the body.

Can smoking cause snoring?

Yes, there is a direct association between smoking and snoring.

The connection comes from nicotine inflaming and swelling the airways, inducing snoring. Studies have shown that the risk of snoring is over twice as likely in smokers than in non-smokers (2). In fact, studies have also found that smokers snore for a greater percentage of the night on average than non-smokers (3).

Nicotine and Sleep Apnoea

Nicotine is a stimulant, and smoking can conceal feelings of tiredness, making it difficult to recognise symptoms associated with Sleep Apnoea.

Can smoking cause Sleep Apnoea?

The simple answer is yes; smoking can cause Obstructive Sleep Apnoea (OSA). The nicotine in cigarettes or vapes can cause the muscles of the airways to relax as you sleep, further restricting breathing and increasing the chances of interruptions to sleep.

One of the main symptoms of OSA is loud snoring due to collapsing of the airways during sleep, resulting in breathing obstructions and choking during sleep.

When quitting smoking, the withdrawal symptoms are difficult to manage. At night, you may struggle initially to settle down to sleep. Nicotine will keep you feeling awake and alert, which can lead to a poor night’s sleep, leaving you not only feeling tired but also putting you at risk of developing other health conditions. These can include but are not exclusive to:

• Mood Swings
• Changes in weight
• Impact on mental performance

Secondhand smoke also affects sleep, so not only would your health be impacted, but those around you are also likely to struggle with getting to sleep.

By quitting smoking, you can prevent adding to conditions contributing to Obstructive Sleep Apnoea and the numerous diseases linked to smoking.

How do I know smoking is affecting my sleep?

Here are some common physical and emotional symptoms of how smoking affects your sleep:

Physical symptoms

• Frequent awakenings during the night
• Snoring
• Swelling of throat and nose
• Difficulty breathing
• Damage to upper airway muscles
• High blood pressure
• Breathing is temporarily worse after quitting smoking.

Emotional symptoms

• Irritability
• Daytime fatigue
• Depression
• Difficulty concentrating

If you believe your nicotine intake has affected your sleep and that you could have Sleep Apnoea, you should take a sleep test.

Long-term effects of smoking with untreated Sleep Apnoea

By continuing to smoke and leaving Sleep Apnoea untreated, you pose the risk of long-term health implications on your body.

Here are some of the potential long-term effects of untreated Sleep Apnoea and smoking:

Stroke: Sleep Apnoea is a risk factor for a stroke. When left untreated, Sleep Apnoea is linked with poor outcomes after stroke. Stroke is the second-leading cause of death worldwide.

Heart disease: The risk of heart conditions such as heart disease and heart attacks increases.

Cancer: It is widely known that smoking causes cancer. Sleep Apnoea is more common among cancer patients, with almost 30 per cent reporting daytime fatigue (4).

Decreased mental abilities: Sleep Apnoea has been widely known to impact people’s memory and day-to-day cognitive functioning.

Oxidative stress: This is when there are too many unstable molecules called free radicals in the body and not enough antioxidants to get rid of them. This can lead to cell and tissue damage. This damage can also result in inflammation. These factors can lead to lifelong diseases such as diabetes or cancer.

Inflammation: Sleep Apnoea promotes a persistent low-intensity inflammatory state. Inflammation is associated with changes in mood, behaviour, cardiovascular function, and metabolism.

OSA Treatment and Testing

We offer sleep testing services for those who suspect they may have Sleep Apnoea and provide equipment for people already living with the condition.

Those who have OSA confirmed from their sleep test will be advised of the appropriate treatment depending on the severity of their disorder (positional, mild, moderate, or severe). The severity of OSA depends on your Apnoea Hypopnoea Index.

Certain lifestyle adjustments can help reduce your Sleep Apnoea symptoms; these include:

• Exercising regularly and losing weight can improve your physical and mental health.
• Practice good sleeping habits, such as enhancing your sleep environment and creating a sleep routine.
• Eating a balanced diet with foods that help you sleep, such as those high in calcium.

The most widely used treatment method for Sleep Apnoea is CPAP therapy, this consists of a mask and machine. The device provides a continuous flow of pressurised air to keep your airway open during sleep. This process stops your airway from collapsing so you do not experience breathing pauses.

Quitting smoking

Nicotine is a highly addictive substance, and careful planning and plenty of support and encouragement will help you when deciding to quit.

You can consider joining a support group or taking advice and getting support from a friend or family member who has previously quit smoking. Another option to consider when quitting smoking is nicotine replacement therapy (NRT) to help quit smoking. Products include nicotine patches and gum, which help reduce cravings and ease withdrawal symptoms. 

Non-nicotine medications are also available, but similar to NRT, it is best to speak to your doctor about what is best for you. Alternative methods, such as acupuncture, yoga and hypnosis, may also help you on your way to becoming smoke-free.

For free help quitting smoking, visit – NHS quit smoking support

Why is my breathing worse after quitting smoking?

Some people have found that after quitting smoking, their breathing has become more difficult. This is because tobacco smoke paralyses and destroys the tiny hair-like structures in the airways called cilia. The cilia that remain have trouble sweeping mucus out of the lungs. When you stop smoking, the cilia regrow and become active again.

Your body needs time to adjust and detoxify from the smoke and nicotine, so it is common for people to have trouble breathing for the first couple of months.

Once you quit smoking, it can take up to one month for your lung function to improve. This will also increase circulation, too. In around nine months, the cilia begin to function normally, and symptoms like coughing and shortness of breath become less frequent.

Summary

Whether you intake nicotine from vaping or smoking cigarettes, it can influence the quality of your sleep and increase the risk of other health conditions.

If you think your smoking has caused you to develop Sleep Apnoea you should seek testing and treatment.

If Sleep Apnoea is left untreated, it can increase your blood pressure, put you at further risk of heart disease and make your breathing more difficult. Smoking will only aid this and apply further pressure on your health.

These are just a few reasons why getting treatment is essential to your health and should be considered to improve your cardiovascular health and overall well-being.

If you believe you could be suffering from a sleep disorder, contact us today for advice and support.

About Our Editorial Team

Related articles:

10 Tips for Healthy Lungs

Why do I have shortness of breath at night?

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References

1. Patterson F, Grandner MA, Malone SK, Rizzo A, Davey A, Edwards DG. (2019). Sleep as a Target for Optimized Response to Smoking Cessation Treatment. Nicotine Tob Res. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6329404/. Accessed: 15.08.24.
2. Krishnan V, Dixon-Williams S, Thornton JD. (2014) Where there is smoke…there is sleep apnea: exploring the relationship between smoking and sleep apnea. Chest. 2014;146(6):1673–1680. doi:10.1378/chest.14-0772. Available at: https://journal.chestnet.org/article/S0012-3692(15)51539-0/abstract. Accessed: 20.02.24
3. Bearpark H, Elliott L, Grunstein R, Cullen S, Schneider H, Althaus W, Sullivan C. (1995). Snoring and sleep apnea. A population study in Australian men. Available at: https://pubmed.ncbi.nlm.nih.gov/7735600/. Accessed: 15.08.24.
4. Bower, J.E. (2014) ‘Cancer-related fatigue—mechanisms, risk factors, and treatments’, Nature Reviews Clinical Oncology. Available at: https://pubmed.ncbi.nlm.nih.gov/25113839/. Accessed: 20.02.24

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