Are you a smoker and suffering from sleep disorders? Yes! Smoking is the reason. Find out how to get rid of sleep disorders. The article will provide you some guidelines on how to quit smoking which will eventually improve the quality of your sleep.
Sleeping disorders have become a common phenomenon among the 21st century Homo Sapiens. The current lifestyle greatly affects the sleeping pattern of human beings. Among many causes, smoking is one main cause for sleeping disturbances.
Nicotine – The Stimulant
Cigarettes contain nicotine that affects sleep. It is a stimulant that keeps you awake. But smokers are not aware of this fact. Rather they claim that a puff of cigarette smoke makes them feel calmer and helps them relax. On the contrary, nicotine stimulates the mind and the body. It interferes with the body’s ability to fall and stay asleep.
Nicotine and the induced release of adrenaline also affects the natural sleep cycles. Smokers do not have a normal deep sleep. The restorative benefits of sleep gets reduced leading to sleep debt. In sleep debt you feel so exhausted that you generally forget what it feels like to actually not be exhausted.
Addiction and dependency on nicotine disrupts or delays sleep. So it causes sleeping disorders.
Smoking and Snoring
Smoking can start or make snoring worse. Snoring affects sound sleep. Because the lungs of a smoker are not efficient enough, he may wake up frequently during the night to gasp oxygen. Although the smoker dose not realize this, but, frequent wake up during the night breaks the sleeping pattern.
Smokers are not only affected by sleeping disorders. They affect the non-smokers, too; particularly their partners. Smokers, who cough and snore, wake themselves and their partners. Their breathing disorders affect their partner’s sleep.
In case of pregnant women who smoke, their babies are at more risk of sleep disorders.
Infants whose mothers smoke are two times more likely to have sleeping disorders than infants of non-smoking mothers.
Give up smoking and improve your sleep pattern
Quitting smoking is beneficial in terms of improving the quality of sleep. Giving up smoking increases deep sleep. But the problem lies on how to withdraw oneself from smoking. Here are a few tips that will help you in giving up smoking and improving the quality of sleep:
- Replace smoking, which is a major part of the evening’s engagement, with other activities.
- Eliminate cigarettes from the bedroom.
- Delay smoking in the morning hours.
- Encourage complete withdrawal.
- Use acupressure or self massage when the urge to smoke occurs.
- Exercise, walk or take part in activities where smoking is highly restricted.
- Use nicotine patches or chewing gums instead of cigarettes.
- Take the help of family and friends, join support group, and call a helpline for giving up smoking.