Why does insomnia arise after quitting smoking?
The human body adapts to many bad habits. A person who smokes more than one pack of cigarettes a day constantly keeps the body in a state where the lungs are filled with smoke, and nicotine affects the functioning of the nervous system. Moreover, nicotine is addictive, and the neurons of the brain require regular intake of this substance into the body.
Quitting smoking is most difficult for people with lengthy experience and with a large daily dose of tobacco. It is these heavy smokers who often suffer from insomnia.
Insomnia when quitting smoking may appear for the following reasons:
- Nicotine is similar in its composition to acetylcholine, which is an important hormone that regulates nervous excitement. Tobacco smoke just excites the nerve endings. When trying to stop smoking, the body suffers an acute hormone deficiency. The brain simply forces a person to solve the problem of replenishing the usual way – drag on a cigarette. If a smoker resists an urgent appeal, then he cannot come to the calm state necessary for fast falling asleep.
- Nicotine has a vasoconstrictor effect. Refusal from the usual cigarettes can lead to a violation of vascular tone throughout the body. As a result, a former smoker experiences constant apathy, lethargy, fatigue and irritation, which may be accompanied by severe headaches. All these symptoms do not give a normal sleep.
- The power of habit. For many years, the body has become accustomed to certain rituals, which are obligatory before preparing for sleep. Often smoking a cigarette before bedtime is a kind of signal of readiness to enter the realm of Morpheus. Rejection of such a significant stage leads to an imbalance, and as a result, to insomnia.
Consequences of insomnia after nicotine withdrawal
The danger in this situation is not the insomnia itself, but the consequences in the form of serious health problems that it can cause:
- By itself, an attempt to get rid of addiction is stress for the body, and insomnia leads to an increase in the stressful situation. Moreover, a constant lack of sleep – this is the way to the depletion of even a healthy body. And if a person has chronic diseases, then they will surely make themselves known in the form of relapses and exacerbations.
- Nervous breakdown. If you do not stop the state of stress and irritation, then depleted body will break. Quite often, having come to a kind of “boiling point” in the form of a breakdown, quitting smoking returns to the cigarette.
- Impossibility to work in a normal rhythm. All the above circumstances – stress, exhaustion, irritability, etc., adversely affect the ability of a person to work. They lead to conflicts with colleagues and management, a drop in productivity, the inability to focus on those or other responsibilities, etc.
- Immune failure. Sound and healthy sleep is one of the main sources of good immunity. Insomnia can cause a weakening of the body, which becomes vulnerable to various viruses and infections.
What to do in this situation?
What to do if you quit smoking and suffer from insomnia? It is necessary to learn to relax and calm down without a bad habit.
It is necessary to change the algorithm of your behavior when preparing for bed:
- Learning to go to bed at the same time.
- Ventilate and moisten the sleeping area.
- Adjust power mode. The last meal should be no less than 3-4 hours before bedtime. Best if it is a light dinner. At night you can drink kefir or warm milk.
- A small quiet walk of 30-60 minutes will have a good effect on the state of the body and on the nervous system.
There are also a few exercises that will help you get away from obsessive thoughts, anxiety, and feelings. The main thing is to concentrate on their implementation, then the body will gradually move into a state of rest, and then a good sound sleep.
All exercises should be done lying in bed, ready for bed:
- Inhale air through the mouth at the expense of 4. Then counting to 7, hold your breath, and at the expense of 8, exhale through your clenched teeth. Repeat the exercise 10 times.
- Alternately strain all the muscles of the body, and then abruptly relax them, presenting them in the form of jelly.
- Having closed eyes, to raise pupils upwards as much as possible. It is important not to overdo it, it is better to repeat the exercise 3-4 times.
- Opening your eyes, slowly count to five, then close your eyes and count to five again at the same pace. Exercise can be repeated to infinity. The main thing is to focus on counting and breathing, not to be distracted by foreign objects and sounds.
If a person quit smoking and he is tormented by insomnia, then in no case can one solve the problem by returning to cigarettes. It takes time to adapt. Each person is individual, so it’s impossible to accurately calculate how many days are needed. But there is a good rule of 21 days, which is that if you do certain things at the same hour every day, they will become a habit after three weeks. Therefore, for a start it is worth concentrating on this term.
In no case should not take alcohol in the hope of a quick sleep. You also can not abuse the sleeping pills, it is addictive, from which it is no less difficult to get rid of than smoking.
You can make teas from soothing herbs – motherwort, chamomile, mint, valerian. But herbal medicine is not as safe as it seems at first glance, so it is better to consult a specialist.