Smoking is used as a stress buster by many, as the nicotine present in cigarettes provides a sense of pleasure and makes one feel energized. However, this habit not only affects the health of the smoker, but also those around them who breathe in the smoke. Besides causing severe complications like emphysema, heart attack and cancer, smoking can also disrupt sleep, leading to insomnia over time, say experts.
Smoking and sleep disturbances
Sleep is essential for the repair and restoration of our body. Sleep deprivation not only increases the risk of diabetes and heart issues, but also affects immunity and productivity.
Nicotine present in tobacco is known to cause sleep disturbances. “When a person smokes tobacco, they experience sympathetic overactivity [hyperactivity of the sympathetic nervous system]. The nervous system and brain get activated, which causes an increase in blood pressure and heart rate,” says Dr E Ravindra Reddy, senior pulmonologist, Kamineni Hospitals, Hyderabad.
The presence of nicotine in your body will make your brain more active. As a result, it’ll take longer for you to fall asleep. “If an individual tries to sleep after having a smoke, they might experience delayed sleep latency [a long time to fall asleep] or fragmented sleep. This results from the stimulating effect of nicotine, which increases dopamine levels in the brain,” adds Dr Reddy. They won’t feel refreshed in the morning, experiencing mood swings throughout the day that affect their daily routine.
Smoking can cause insomnia
“Around 20 percent of smokers will experience insomnia during their lifetime,” says Dr Sachin Kumar, senior consultant, pulmonology and critical care medicine, Sakra World Hospital, Bangalore. “They experience low-quality sleep, spending most of their time in the lighter sleep stages (like the N1 and N2 stage) and less time in the deep sleep stage, which is essential for bodily repair and restoration.”
Smoking also affects the circadian rhythm — the body’s biological clock that maintains the sleep-wake cycle. “Chronic exposure to nicotine disrupts the circadian rhythm. Insufficient sleep resulting from it affects hormonal regulation as well as the normal repair and rejuvenation of the body,” says Dr Kumar.
Smoking causes snoring and sleep apnea
Smoking causes chronic inflammation or swelling in the upper respiratory passages (including the back of the nose and throat). “In chronic smokers, the lining of the passages is highly inflamed, and there’s a hypersecretion of mucus. This causes an obstruction in the airway,” says Dr Kumar.
Not just mucus production, the muscles around the throat area become loose over time, leading to snoring, says Dr Kumar. In addition, smoking can also cause or exacerbate sleep apnea.
A recent study published in the journal Scientific Reports states that smoking is a risk factor for several respiratory complications and causes obstructive sleep apnea (OSA) in many. It compared the risk of OSA among current, ex- and non-smokers. The results revealed that ex-smokers were at moderate risk and current smokers were at severe risk of developing OSA compared to non-smokers. Undiagnosed OSA is a common problem that increases the risk of hypertension, diabetes and fatigue.
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Can quitting smoking lead to better sleep?
Going cold turkey after years of smoking will not improve sleep quality immediately, as the body is used to the presence of nicotine.
“After a day or two, the withdrawal symptoms will kick in. The initial symptoms can include sleep disturbances, insomnia, anxiety and heart palpitations. The symptoms can last from one or two days to four weeks, depending on the individual’s smoking history,” says Dr Reddy.
Over a period of six to eight weeks, their sleeping patterns will slowly return to normal, and their sleep quality and quantity will also improve.
Exercise caution with nicotine replacement therapy
Individuals undergoing treatment to quit smoking are given a small dose of nicotine during the initial stages. However, experts caution that the timing of these medications is crucial. Nicotine patches should not be used at night as they can disrupt sleep.
In addition, consulting a psychologist or taking behavioral therapy can also help you quit smoking.
Takeaways
- The nicotine present in tobacco can cause sleep disturbances, leading to insomnia over time.
- Smoking disrupts the circadian rhythm. Insufficient sleep resulting from it affects hormonal regulation as well as the normal repair and rejuvenation of the body.
- Smoking can cause one to snore. In addition, it can also cause or exacerbate sleep apnea.
- Abrupt cessation of smoking will not improve sleep quality immediately. The sleeping patterns will slowly return to normal over a period of six to eight weeks.
