Does Nicotine Make You Tired? The Connection Between Smoking and Sleep

Tired man holding a cigarette

If you’ve ever wondered, “Why am I tired after smoking?” or “Does nicotine cause fatigue?”, you’re not alone. Although nicotine is widely known as a stimulant, its long-term effects on your energy and sleep tell a different story.

When you smoke a cigarette, you inhale an incredibly addictive and toxic substance called nicotine.1,8 Once your body gets used to nicotine, you may start to feel tired or have trouble sleeping without it.2 Learn more about how nicotine withdrawal can make you tired and why good sleep is important for your health.

Key Takeaways

  • Nicotine Disrupts Sleep Despite Its Stimulating Effects

    Although nicotine can initially boost alertness, it interferes with deep sleep and contributes to fatigue over time.

  • Quitting Smoking Leads to Better Sleep and More Energy

    Reducing or quitting smoking helps restore the body’s natural sleep-wake cycle, leading to deeper, more consistent rest.

  • Temporary Insomnia Is Common After Quitting

    Insomnia is a typical short-term side effect of nicotine withdrawal, often lasting just a few weeks. Healthy sleep habits and smart use of nicotine replacement therapy can help ease the transition and support long-term sleep improvement.

How Can Nicotine and Nicotine Withdrawal Affect You?

Smoking can affect your body in many ways. While smoking is commonly known to cause lung problems, the inhaling high levels of nicotine can also negatively affect your heart, increase the risk of developing type 2 diabetes, and cause other cancers as well.1 Nicotine can become a part of your daily routine very quickly, and certain situations such as work breaks and environments where alcohol is consumed can trigger your urge to smoke.1

if you haven’t quit nicotine yet, your body may experience withdrawal symptoms during periods of time without smoking, like while you sleep.4 Because nicotine is a highly addictive substance, going without smoking for even a few hours can cause uncomfortable withdrawal symptoms that make it difficult to quit. Nicotine withdrawal consists of physical, mental and emotional symptoms that you feel as nicotine leaves your body.2 Some of these symptoms include nicotine cravings, headaches, nausea, anxiety, frustration, the inability to concentrate and tiredness.2

Does Smoking and Nicotine Make You Tired?

Nicotine is a stimulant, which may keep you awake and make you feel more alert.4 But it can also make you tired. Here’s why:

Nighttime Withdrawal and Cravings

Nicotine disrupts your sleep due to nighttime cravings.4,8 Consuming nicotine too close to bedtime can keep you from falling asleep due to the drug’s stimulant properties.4

When nicotine enters your system, it binds to certain receptors in your brain which causes it to release dopamine.2 Dopamine is a chemical that makes you feel good and helps with movement, mood and motivation.3 However, after nicotine leaves your body, your brain’s receptors are no longer stimulated and less dopamine is released, which lead to nicotine withdrawal symptoms.2 Low dopamine levels may make you feel less motivated, unhappy and tired.3 Nicotine withdrawal symptoms can also occur while you sleep, which may make you feel more restless in the morning.4,8

Disrupted Sleep

There are numerous sleep-related issues and disorders which have been linked to smoking cigarettes including:4

  • Insomnia
  • Sleep apnea
  • Breathing issues at night
  • Poor sleep quality

In fact, smokers are 47% more likely to experience sleep-related disorders than non-smokers.6

The symptoms of these issues often include:4

  • Trouble falling asleep
  • Difficulty staying asleep
  • Shorter duration of sleep
  • Later sleep onset

Smoking to Manage Stress

A recent study indicated that waking during the night, smoking, and going back to bed was a means to manage stress and self-soothe.5 Waking up to smoke may occur in as many as 50% of regular smokers, and the study learned an individual’s stress levels were more responsible than the nicotine addiction.5 The dopamine released by the inhalation of nicotine may help soothe a stressed or anxious individual in the middle of the night.2,3,5

Will Quitting Smoking Help Me Sleep Better?

Once your body gets used to not needing nicotine, your quality of sleep should improve and lead to more restful nights for you.7 Here’s how quitting smoking can help improve your quality of sleep:4,6

Improved sleep consistency. Exposure to cigarettes can disrupt natural circadian rhythms. By cutting out smoking, the body’s internal clock and right itself, leading to more consistent sleep patterns.

Deeper sleep. Smoking is associated with breathing problems during sleep, which can lead to a reduction of REM sleep. Quitting smoking can help mitigate some of these problems and encourage more restorative sleep patterns.

Nicotine Withdrawal Insomnia: What to Expect

Some people experience insomnia as a withdrawal symptom during the early weeks of quitting smoking. This is normal and temporary.2

Common Post-Quit Sleep Challenges

Your body is adjusting to life without nicotine, and the brain’s sleep-regulating chemicals are recalibrating.2 This usually resolves itself within a few weeks but knowing what to expect may help.

  • Trouble sleeping2
  • Nightmares2
  • Difficulty staying asleep due to withdrawal symptoms2,4,7

How to Manage Withdrawal Symptoms and Sleep Better

Nicotine withdrawal symptoms can keep you up, but you can manage your urges to help you get the good sleep your body needs. Some helpful ways to manage your symptoms include:

  • Physical activity: Staying active can help with feelings of restlessness due to withdrawal and may help with insomnia.2

  • Find ways to relax: When smoking urges come your way, try practicing deep breathing or meditation to allow them to pass.2

  • Limit caffeine: Try not to consume any caffeinated beverages such as tea or coffee during the evening. Caffeine can last in your body for longer when you first quit smoking, which can make it harder to sleep.2,7

  • Using nicotine replacement therapy products: Nicotine replacement therapy, or NRT products can help relieve withdrawal symptoms by providing you with a low, therapeutic dose of nicotine. You can try NRT products such as Nicorette Gum or Nicorette Lozenges to help curb your cravings over time. Try not to use NRT products right before bedtime, as the nicotine in them can still disrupt your sleep.2

Practice Good Sleep Hygiene to Manage Insomnia After Quitting Smoking

Whether you’re experiencing quit-related insomnia, or you just want to get better sleep, consider these tips:7

  • Stay away from screens. Keep your laptop, TV, phone or tablet off before it’s time to sleep.

  • Make it cozy. Keep your room dark, quiet, comfortable and at a temperature that is optimal for sleep.

  • Be consistent with your sleep schedule. Try to sleep and wake up at around the same time every day, even on your days off to help get your sleep-wake cycles back on track.

Nicotine and Sleep: A Bad Match

The benefits of quitting smoking go far beyond your lungs. They reach into every area of your health, including your ability to rest well and feel energized. Explore tools like nicotine replacement therapy (NRT) , behavioral strategies , and support groups to help you succeed.

Need help quitting? Visit Nicorette to find resources and support for your quit journey2.

Frequently Asked Questions About Nicotine and Sleep

Does smoking make you tired? It makes me feel awake.

Initially, nicotine may boost alertness, but over time it disrupts sleep and leads to fatigue.2,4

Is insomnia after quitting smoking normal?

Yes, temporary insomnia is common during nicotine withdrawal.2

How does quitting smoking improve sleep?

Quitting smoking improves REM sleep, stabilizes your circadian rhythm, and reduces night-time awakenings.4

Sources
  1. Nicotine dependence. Mayo Clinic.https://www.mayoclinic.org/diseases-conditions/nicotine-dependence/symptoms-causes/syc-20351584 Accessed 10/7/2022.
  2. Nicotine Withdrawal. Cleveland Clinic.https://my.clevelandclinic.org/health/diseases/21587-nicotine-withdrawal Accessed 10/7/2022.
  3. Dopamine. Cleveland Clinic.https://my.clevelandclinic.org/health/articles/22581-dopamine Accessed 10/7/2022.
  4. Effects of Nicotine on the Central Nervous System and Sleep Quality in Relation to Other Stimulants: A Narrative Review. National Library of Medicine. https://pmc.ncbi.nlm.nih.gov/articles/PMC10733894/. Accessed 6/18/25.
  5. Is waking up to smoke a drag on people’s ability to quit smoking? Penn State University. https://www.psu.edu/news/health-and-human-development/story/waking-smoke-drag-peoples-ability-quit-smoking. Accessed 6/18/25.
  6. Smoking and risk of sleep-related issues: a systematic review and meta-analysis of prospective studies. Canadian Journal of Public Health. https://pmc.ncbi.nlm.nih.gov/articles/PMC7501367/, Accessed 6/18/25.
  7. 7 Common Withdrawal Symptoms. Centers for Disease Control and Prevention.https://www.cdc.gov/tobacco/campaign/tips/quit-smoking/7-common-withdrawal-symptoms/index.html Accessed 10/7/2022.
  8. Nicotine and Sleep. Sleep Foundation. https://www.sleepfoundation.org/physical-health/nicotine-and-sleep. Accessed 7/10/25.

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