If you’re dealing with chronic insomnia and nicotine, you may be surprised to learn that you don’t have to take up smoking to get relief. In fact, exercise can help you stop cravings and sleep better. Behavioral therapies can help you control your cravings and avoid relapse.
Smoking causes sleep disturbances
Cigarette smoking is associated with a variety of chronic diseases, including respiratory, cardiovascular, and neurological conditions. This includes sleep disorders. Sleep problems have been documented in a variety of populations, from children to adults and drug users.
Smokers have a higher prevalence of sleep disturbances than nonsmokers. These sleep disturbances can negatively affect their ability to quit. Therefore, healthcare professionals should consider the effects of smoking on sleep when helping patients who are trying to quit.
Insomnia is a common sleep disorder. To determine its severity, the questionnaire asked subjects to respond to numbered questions about sleep duration, maintenance of sleep, early morning awakening, and daytime sleepiness. The results were evaluated through multiple logistic regression analyses and the odds ratios were calculated.
Participants who continued to smoke reported a greater prevalence of insomnia, daytime sleepiness, and other disturbances. Those who stopped smoking showed a lower prevalence of all these disturbances.
The study aimed to estimate the prevalence of sleep disturbances in smokers and nonsmokers. It was a population-based case-control study. Researchers evaluated 3289 middle-aged Chinese residents in Changchun city, China.
Behavioral therapies can reduce nicotine cravings
Using a nicotine replacement product may help you quit smoking. It helps by providing your brain with a dose of nicotine in the form of gum, inhaler or patch. Nicotine also improves your mood and concentration. However, quitting can be a daunting task. If you can’t find the willpower to kick the habit, seek professional help.
There are a number of FDA approved treatments for nicotine dependence. Some of them may be better than others. The best treatments are a combination of medication and counseling.
Medication for smoking cessation includes varenicline, a new type of drug that blocks nicotine receptors. Also available are bupropion and clonidine. Bupropion, a popular antidepressant, is often prescribed as an adjunct to a nicotine patch. Clonidine, on the other hand, is a blood pressure medication.
Behavioral therapy is also used to treat insomnia. For instance, cognitive behavioral therapy can help identify triggers for your cravings. Cognitive behavioral therapy also teaches you how to avoid behaviors that will keep you from getting a good night’s sleep.
Exercise reduces nicotine cravings
Getting out of bed in the morning and winding down in the evening may be challenging for a smoker but exercise is the best way to go. If you’re looking for a way to make your quitting plan a success, a little bit of effort now can pay off big time later.
It’s no secret that smoking can impair your sleep. When you’re in the throws of nicotine withdrawal, your body’s circadian rhythm is disrupted. To help keep your slumber intact, try to stick to a predictable schedule. Even taking a brisk walk during the day can go a long way toward ensuring a good night’s rest.
Exercise is also the best way to mitigate nicotine cravings and avoid a relapse. One study found that smokers who were given two hours of moderately intense exercise a day had less nicotine cravings than those who were given twenty-four hours of such exercise.
Trying to reclaim your sleep isn’t a pleasant experience, so don’t be too proud to seek help. One study found that cognitive behavioral therapy for insomnia helped increase the number of days a person remained smoke free.
Nicotine replacement therapy can reduce relapse
Nicotine replacement therapy is a type of treatment that can help you quit smoking. These therapies include nicotine gum, patches, sprays, and lozenges. It is usually used for at least two to three months after you stop smoking.
Insomnia is a common side effect of nicotine withdrawal. Smokers may experience symptoms such as restlessness, irritability, and anxiety. They are often jumpy and can find it difficult to fall asleep. If they do, it is important to take a warm bath to relax.
Studies have found that a lack of sleep is a significant predictor of relapse. People who are able to fall and stay asleep are more likely to succeed at stopping smoking. Those who are unable to do so are at an increased risk of smoking relapse.
Sleep disorders in smokers are a concern because they are more prevalent than in nonsmokers. However, there have been few studies that have evaluated the association between relapse and sleep problems.
