You can buy the most fanciful mattress and sleep technology in the world, but the hard truth is that you will not improve your sleep unless you hit your unhealthy habits.
While we all know that abandonment of caffeine and reduction of sugar can considerably improve sleep, there is a certain legal substance which is rarely mentioned during the discussion on sleep health – Even if 1 in 5 American adults use it.
No, it’s not a drink, although Alcohol can have a huge negative impact on sleep. We are talking about tobacco.
To raise awareness of the effect of tobacco on sleep Tobacco -free world dayWe talked to recorded dietitians Jordan hill has Live And Kathleen Benson has Nutritional coaching schedule About sleep disorders triggered by tobacco and how it can help you fall asleep faster.
What is tobacco?
Tobacco has become synonymous with cigarettes, but what exactly is it?
“Tobacco is a natural plant known to have an addictive stimulant called nicotine,” said Health Expert Hill. “We commonly find in products such as cigarettes, cigars and chewing tobacco.”
According to the dietician Benson, tobacco is prepared for chewing or smoking by drying the leaves of the plant.
How does tobacco affect your sleep and why?
The negative effect of tobacco on sleep comes from the highly addictive nicotine of the plant.
“Tobacco can cause sleep problems, especially when used within four to five hours of bedtime,” said Benson. “It is because nicotine is a stimulant – it increases vigilance and can make it more difficult to fall asleep or stay asleep overnight.”
According to Hill, the stimulant can increase the heart rate and delay the start of Sleep. “While nicotine goes out during the night, it can cause a withdrawal effect which can cause lighter sleep and frequent awakenings,” she warns.
What form of tobacco use is worse for sleep?
While smoking and chewing smoking can make more difficult to fall asleep, which is in fact worse for your sleep health?
Hill and Benson agree that smoking is by far the worst form of tobacco consumption for sleep, even if other forms such as chewing and vaping also considerably disrupt sleep, due to the respiratory problems it causes.
“Smoking is generally the worst for sleep,” said Benson. “Not only because of nicotine, but also because it affects your breathing and can increase the risk of sleep disorders, as sleep apnea. “”
Hill also underlines that smokers feel the stimulating effect of nicotine differently from other tobacco users.
“Smoking tobacco delivers nicotine to blood circulation at a faster rate than chewing tobacco, leading to a faster stimulant effect,” she said. “Those who smoke tend to be more at risk to insomnia And agitated leg syndrome. “”
What happens to your sleep after leaving tobacco?
The good news is that the abandonment of tobacco and Quit smoking can significantly improve your sleepBut the bad news is that it takes time to feel the advantages.
“It is possible that sleep is getting worse the first weeks after leaving tobacco due to withdrawals from nicotine,” warns Hill. “Some felt symptoms may include insomnia, night sweatsand lively dreams. “”
However, Hill stresses that after this period, the quality of sleep improves. “People who have stopped smoking tend to undergo the advantages of falling asleep more quickly, having more deep sleep And longer sleep durations and less awakening, “said the health expert.
Benson agrees, telling us how long you will usually need to wait to see the improvement. “This generally improves within 3 to 4 weeks,” reassures the nutrition advisor. “But talk to your health care provider if your sleep is not starting to improve.”