Nicotine is a stimulant found in tobacco products like cigarettes, e-cigarettes, and chewing tobacco. Nicotine activates the sympathetic nervous system and causes a release of stimulants like adrenaline and dopamine in the brain. This gives users a boost in alertness and energy. However, frequent nicotine use can disrupt normal sleep patterns and lead to sleep deprivation.
How does nicotine affect sleep?
Nicotine affects sleep in several ways:
- Nicotine is a stimulant that makes it harder to fall asleep. The alertness from nicotine can delay the onset of sleep.
- Nicotine exposure leads to lighter, less restful sleep. REM and deep sleep stages are reduced.
- Frequent nicotine use reduces total sleep time. Nicotine users tend to sleep less than non-users.
- Nicotine withdrawal can cause insomnia and sleep disturbances. This leads to daytime sleepiness and fatigue.
- Secondhand smoke disrupts sleep patterns and decreases sleep quality.
The stimulant effects of nicotine wear off in a few hours. But frequent nicotine use causes desensitization of nicotinic receptors in the brain. This alters the sleep-wake cycle and can cause chronic sleep deprivation.
Nicotine reduces total sleep time
Several studies show nicotine reduces total sleep time in adults. In one study, smokers deprived of nicotine slept less than non-smokers and had reduced REM sleep:[1]
| Group | Total sleep time | REM sleep |
|---|---|---|
| Non-smokers | 418 minutes | 101 minutes |
| Smokers, with nicotine | 360 minutes | 65 minutes |
| Smokers, without nicotine | 342 minutes | 60 minutes |
Another study found nicotine patches reduced total sleep time compared to placebo patches in non-smokers.[2] Brain wave patterns showed nicotine increased light sleep stages 1 and 2, and decreased deep sleep and REM sleep.
The nicotine in e-cigarettes also reduces total sleep time. In a 2019 study, vapers slept less than non-vapers and had worse sleep quality.[3]
Nicotine disrupts sleep architecture
“Sleep architecture” refers to the pattern and cycling between the different stages of sleep. The major stages of sleep are:
- Stage 1 – Light sleep
- Stage 2 – Light sleep
- Stage 3 – Deep sleep
- Stage 4 – Deepest sleep
- REM – Rapid Eye Movement sleep
Healthy sleep architecture involves cycling between light sleep, deep sleep, and REM sleep. But research shows nicotine disrupts normal sleep staging:
- Less time in deep sleep stages 3 and 4[1]
- Reduced REM sleep percentage[2]
- More time in light sleep stages 1 and 2[4]
Deep sleep and REM sleep are critical for body restoration, energy, memory, and cognitive function. Disruption to these restorative sleep stages can impair brain performance and health.
Nicotine withdrawal causes sleep problems
People who stop regular nicotine use often experience withdrawal effects. Nicotine withdrawal symptoms include:[5]
- Insomnia
- Difficulty falling asleep
- Waking up too early
- Disturbing dreams
Studies show nicotine withdrawal increases wakefulness during the night. This leads to daytime sleepiness and impacts work performance and driving ability.[1] Withdrawal-related sleep problems are temporary and improve within a few weeks of quitting nicotine.
Secondhand smoke disrupts sleep
Secondhand tobacco smoke also negatively affects sleep, even in non-smokers. Studies show exposure to secondhand smoke:[6]
- Reduces total sleep time
- Worsens sleep quality
- Increases sleep complaints like insomnia
Children are especially vulnerable to secondhand smoke disrupting their sleep. Parental smoking increases sleep problems and daytime tiredness in kids.
Nicotine affects sleep hormones
The brain produces hormones that regulate the sleep-wake cycle. Nicotine appears to alter levels of these sleep hormones:
- Melatonin – Nicotine suppresses nighttime melatonin levels, which helps explain nicotine-related sleep disturbances.[7]
- Growth hormone – An important restorative hormone, growth hormone secretion is reduced with nicotine use.[8]
- Cortisol – Nicotine exposure increases cortisol, the “stress hormone” that interferes with sleep.[9]
Tips for better sleep
The negative effects of nicotine on sleep are clear. Here are some tips for nicotine users to improve sleep quality:
- Avoid nicotine for 4-6 hours before bedtime.
- Don’t consume caffeinated drinks near bedtime.
- Limit screen time and blue light exposure before bed.
- Create a relaxing pre-sleep routine.
- Exercise regularly but not near bedtime.
- Keep bedroom dark, cool and quiet.
- Manage stress through yoga, meditation, etc.
- Consider quitting nicotine altogether.
The benefits of quitting nicotine
Quitting nicotine can greatly improve sleep quality and duration. After quitting, former smokers experience:[10]
- Less insomnia and sleep disturbances
- Easier time falling asleep
- More total sleep time
- More deep sleep and REM sleep
- Less daytime sleepiness
- Higher sleep quality ratings
The benefits of restful sleep extend far beyond feeling refreshed. Quality sleep enhances memory, learning, concentration, productivity, mood, brain health, immune function, and overall well-being.
Conclusion
Nicotine disrupts sleep in several ways. It reduces total sleep time, alters sleep architecture, and interferes with sleep-regulating brain chemicals. Nicotine withdrawal also temporarily worsens sleep after quitting tobacco use. Given the importance of sleep for mental and physical health, nicotine’s effects on sleep are concerning. Avoiding nicotine, especially near bedtime, can improve sleep quality. For people trying to quit nicotine, the benefits include better, more restorative sleep.