Nicotine and insomnia: what to know

Nicotine is stimulating. Using it close to bedtime may make it harder to settle, reduce sleep quality or lead to waking during the night. If you cut down or stop, withdrawal can bring restlessness, vivid dreams, irritability or difficulty sleeping for a time.

Poor sleep can then contribute to daytime sleepiness and difficulty concentrating. Insomnia also has other possible contributors, including stress, depression, anxiety, shift work, travel across time zones and an uncomfortable sleep environment.

Track when you use nicotine, when you go to bed, awakenings and how alert you feel the next day. Keep a regular wake time, reduce bright screens before bed, and avoid using nicotine as a way to manage night-time waking.

If you plan to stop, choose support and prepare alternatives for cravings, such as a brief walk, water or slow breathing. A clinician can help separate withdrawal from another sleep problem and suggest a suitable plan.

Book a clinical review if sleep problems continue, affect work or driving, or occur with marked daytime sleepiness, low mood, panic or difficulty functioning. Seek urgent help if you feel unsafe, have thoughts of harming yourself, or cannot stay awake while driving.

Could nicotine timing be worsening my sleep? What should I expect if I stop? Could anxiety, depression or another condition be contributing?