Problems sleeping since quitting smoking

[Ljyoung]

Hi! I quit smoking Feb 11th and since then I have not been able to fall asleep or stay asleep at night. It's gotten bad enough that I will nod off sitting up during the middle of the day. Any suggestions besides sleeping pills?

[jillygirl Administrator LONG TERM WINNER]

Hi Ljyoung,not sleeping is not uncommon at first. I am putting an older post on which may help you. :-

Having trouble sleeping ??

5 replies

If your having trouble sleeping, try this breathing exercise that Emjay bloged a bit ago, it just may help you

Breathing Exercise (3)To help slow a busy mind down and help with a good nights rest

Posted by EmJay ROY CASTLE

Before you try going to sleep, think about your day, and try and clear your mind. Is anything worrying you? If so think about whether or not you can do anything about it. Focus on all the positive things that have gone well for you, how good you feel about them or the things that have happened during your day. Any negative thoughts you may have collect them all together and have them ready to leave your body.

Once you have done this, close your eyes and focus on your breathing.

Breathe in and out a few times, in your own time

Next, take in a nice, long, slow, deep breath through your nose

Breathe out a nice long sigh through your mouth

Repeat this 3 -4 times

As you feel yourself ready to relax, shrug your shoulders up towards your ears and then let them drop

Focus again on your breathing, now think of the number 10 as you breathe in

As you breathe out, see the number 10 leave your mind.

Feeling any tension leaving your body as you do this.

Next, breathe in nice and slowly as you think of number 9

As number 9 leaves your mind, breathe out slowly.

As you breathe in, see the number 8

Imagine every bit of worry within you being caught up in your breath and being pushed out

as you see the number 8 leaving your body,

taking everything that concerns you away.

Continue to focus on your breathing

Imagining with each breath in, you are gathering up every bit of tension from every part of your body.

Every breath out takes all this tension away.

As you see the number 7 enter your mind,

feel the activity within your head and thoughts starting to slow right down

breathing in and then out, feeling more and more relaxed each time as the numbers leave your mind.

Your breathing should now be nice and slow, your heart and pulse will be more relaxed and your mind will feel so at eased.

As you slowly count your way down the numbers, you should be feeling ever so relaxed and the days worries and stresses should be as far away from your mind as possible.

The more you practice this breathing exercise, the easier it should become everytime ?

[monky Administrator 35 Months Winner]

Aup Ljyoung, a big warm welcome to this lovely quit support site

Our lovely Jillygirl has given you some really good advice, cos a lot of us do suffer with not sleeping and of course, if we don't sleep well, then we become irritable etc don't we Erm, ChrissieG another one of our lovely members on here, drinks a cup of camomile tea before she goes to bed, that seems to do the trick for her Just a thought Ljyoung.

Pete

[Friezfriend 13 MONTHS WINNER]

I gave up trying to sleep and read until I conked out, still does happen sometimes . But this phase like all the others does pass. Keep on doing what you're doing cos u are doing really well.

[MMoo]

I suffered sleeping issues, but for different reasons.

The best advice I can offer is:

Stick to a routine

Have a warm bath before bed

Try a warm milk drink like hollicks.

Try listening to the radio quietly or read a book to help you nod off.

Avoid looking at you're phone, tablet. The light of the screen will readjust your vision.

If u wake up during the night don't check the time or your phone. Lie they and clear your mind. If you really can't to back to sleep try reading again.

Ian.