Give and get support around quitting
Hello,
My quit date is just around the corner so I've been working on finding my triggers and how to get past those. One thing I have found the last few days is it's really difficult for me to get to sleep at night without a just before bed cigarette. I feel tired and everything but my mind just keeps racing. Then as I lay awake I just keep going back to thinking I should just go out for a cig and that'll help me get to sleep. So I'm wondering what everyone else is doing to help them sleep or have you folks just been running on E for this time? It's made me a bit short tempered being so tired all the time but I definitely don't want to give in to the cravings. I'm also cautious about using sleep aids as I don't want to trade one habit for another. Thanks! Abby
In the beginning of a quit, some folks experience sleep interruptions, too. You might try a bit of hot milk (add sugar and a bit of vanilla if you don't like the taste). Hot milk releases melatonin (sic) which is a natural sleep aid that you can also get in pill form. I have also heard that cherry juice is helpful. Turn off all electronics two hours before bed, and be sure your room is dark. You might try a relaxation exercise to reduce the tension in your body. I like one where you push down into the mattress with every inch of your body (head, neck, arms, torso, legs, heels) and then VERY slowly release each area, starting at your head/neck/arms and ending with a release of the tension in your heels. That releases all the tension being held in your body. To help clear your mind, think about names of cities in each state for each letter of the alphabet, or girl or boy names for each letter. You might also try reading a book in bed for a bit, or doing a crossword. You can do a search for natural sleep aids, too
Nobody ever died of being a bit sleep deprived or grumpy - the same can't be said of smoking!
Nancy
Here are links to a few blogs about good sleep, sleep and quitting
:https://excommunity.becomeanex.org/community/expert-advice/blog/2018/03/28/what-is-sleep-hygiene
https://excommunity.becomeanex.org/community/expert-advice/blog/2018/03/21/not-sleeping
https://excommunity.becomeanex.org/community/expert-advice/blog/2018/04/05/sleep-time
Sounds like you are getting frustrated by not falling asleep right away. Focus on relieving the frustration (other than smoking).
My health, including sleeping, improved after I quit. I took unisom (melt) early on. A quarter dose. It was enough to make me drowsy. I also redirected my mind away from worry, fear, frustration--thought about neutral things or pleasant things--sunshine, babbling brook.
Yes you can, one day at a time.
mertiegail This is a journey and you have not yet begun. I have not smoked in over five years but I have had a run of sleepless nights. I know that smoking would do nothing to help me...please accept that it would do nothing to help YOU. Take deep breaths, drink very cold water through a straw, if you used to go out for a cigarette...GO OUT but blow bubbles instead of smoking. Make sure that all of the smoking paraphernalia is gone...no cigarettes, no ashtrays, no lighters or matches and change where you used to sit or stand. Controlled breathing helps a great deal...deep breath in, hold it, exhale very slowly through pursed lips. Exhaling too fast or to strongly...no bubbles. You might find that just that time away will help you. Quitting is a journey and not an event...you CAN do this.
Welcome to EX,
Ellen
What helps me to sleep a very cold room and "Nude" and warm heavy blankets It helps so much.
Hugs Kim
I use melatonin to help me fall asleep
I often listen to a meditation on YouTube. I fall asleep before it's over. Michael Sealey and Jason Stephenson are my favorites. Their voices are so calming.
Having issues with falling asleep and sleeping well has definitely been a problem for me. I am on day 40 and only just recently started to be able to sleep better. I’ve just been putting up with it as I know it will end and things will get back to “normal”. I knew that I was going to face some challenges and compared to what some people were experiencing this was survivable.
They say the more stress you put on yourself for not sleeping the more likely you will be to not sleep. Just remember to try to stay out of your head. All the nasties you face will end and you will be that much more amazing having survived them.
You can do this!
Beck
Hi Abby and great that you have a quit date. On those nights when I can't fall asleep or wake up in the middle of the night, rather than trying to force myself asleep (doesn't work) I just read a book in bed until I nod off. Wish you the best!
When I first quit I needed a lot less slee than I was use to getting and woke up feeling rested. It’s different for everyone. Now my sleep is back to normal and I’m my regular sleepy head self . Warm bath/shower before bed should do the trick also a warm cup of tea.