Vaping and Sleep: How Nicotine Disrupts Your Rest
If you’ve been tossing and turning in bed, your vape might be part of the problem. Whether you’re trying to quit or still using nicotine daily, the nicotine in your vape can actually sabotage your sleep. Nicotine keeps your mind alert, cuts into deep sleep, and can leave you feeling groggy and wired the next day.
If you want better, more refreshing sleep, quitting nicotine is one of the best steps you can take.
The Link Between Nicotine and Your Circadian Rhythm
Your body runs on its own natural clock, called circadian rhythm, that regulates when you feel alert or sleepy. Nicotine disrupts that clock – as a stimulant, it tricks your body into thinking it should stay awake even when it’s late. Over time, frequent vaping can shift the timing of your natural sleep window, making it more difficult to fall asleep at your usual bedtime and much harder to wake up feeling rested.
Research shows that nicotine users can experience delayed sleep phases (Science Direct), a pattern where you don’t feel tired until very late at night and struggle with grogginess the next morning. If your sleep schedule feels “off,” quitting nicotine can help your circadian rhythm reset naturally within just a few weeks.
If you’re also waking up dizzy, nauseous, or anxious, you might be experiencing nic-sickness. Learn more about Nic-Sick: Why It Happens and What to Do About It.
How Nicotine Affects Sleep
Sleep isn’t just about getting the maximum number of hours in bed – it’s about helping your body recover so that it can balance hormones and reset energy levels. Nicotine can add strain to those processes, making it harder to fully recover.
It Keeps You Awake
Nicotine is a stimulant. It raises your heart rate and blood pressure, keeping your brain in “on” mode even when you’re trying to wind down. Studies show that people who vape or smoke before bed take longer to fall asleep, sleep fewer hours, and wake up more in the middle of the night. (Sleep Foundation, 2024)
It Reduces Deep and REM Sleep
Even after you fall asleep, nicotine can interfere with your rest. Regular nicotine is linked with less deep sleep (the physical repair stage) and REM sleep (the mental recovery stage). That’s why you can feel tired even after a “full” night of sleep. (National Library of Medicine, 2024)
It Causes Overnight Withdrawal
Nicotine leaves your system quickly – often within a few hours. If you vape before bed, your body can begin to crave it again partway through the night, leading to restlessness and frequent wake-ups. (Truth Initiative, 2023)
It Can Cause Sleep Apnea
Research has linked nicotine to a higher risk and severity of Obstructive Sleep Apnea, a chronic condition that causes the airway to collapse during sleep. Symptoms include snoring, gasping, fragmented sleep, morning headaches, and daytime sleepiness, while more serious complications can include diabetes, liver problems, and high blood pressure or heart problems (Source: Nature, “Association between smoking and obstructive sleep apnea based on the STOP-Bang index”).
What Happens When You Quit
The good news: the quality of your sleep can bounce back quickly once you start quitting vaping.
After a few days: You’ll fall asleep faster and should wake up fewer times in the middle of the night.
After a few weeks: Your deep and REM sleep begin to normalize.
After a few months: You’ll feel more refreshed in the morning and notice better energy, focus, and mood throughout the day.
Read more about what to expect and what you might notice when tapering off nicotine in the Nicotine Withdrawal Timeline.
How to Sleep Better While You Quit
1. Avoid Vaping Before Bed
Stop using nicotine at least three hours before bedtime to give your body time to wind down.
2. Replace Night Vapes with Jones Mints
If you’re facing a late-night craving, try Jones Nicotine Mints 4mg Classic Mint instead of vaping. You’ll get a cleaner, consistent dose without irritating your lungs.
If you want a lighter option, Jones Nicotine Mints 2mg Cherry Mint can help minimize cravings before bed.
3. Create a Wind-Down Routine
Dim lights, turn off screens, and read or stretch before bed. Small, consistent bedtime cues help your brain switch from alert to calm.
4. Keep Your Room Cool and Comfortable
Nicotine withdrawal can cause mild night sweats. Keep the temperature a few degrees lower to help you sleep through the night.
5. Exercise Earlier in the Day
Physical activity improves sleep quality, but working out too late can keep your adrenaline high. Keep intense exercise earlier, in the morning or midday, so your brain is already relaxing at bedtime.
Take the First Step Toward Better Sleep
Rest is one of your best tools for quitting nicotine.The better you sleep, the stronger your motivation, focus, and self-control when cravings hit. Start small tonight:skip the bedtime vape, take a Jones mint instead, and let your body enjoy a natural rest.
Want more support? The free Jones app gives you a custom quit plan, daily check-ins, 24/7 motivational quitting coach, and a supportive community who’s on this journey with you.
FAQs
Does quitting nicotine make sleep worse before it gets better?
Yes, but only temporarily. In the first few weeks, your body is adjusting to life without nicotine. After that, most people report deeper and more restful sleep. You can learn more about returning to a regular sleep schedule in the Nicotine Withdrawal Timeline.
Is vaping without nicotine better for sleep?
Not really. Even nicotine-free vapes contain chemicals that can irritate your lungs and cause coughing and restlessness. The best option for restful, refreshing sleep is quitting vaping entirely.
How long until I notice better sleep after quitting?
Most people feel the difference in two to four weeks, and improvements keep coming for several months as your body returns to its natural sleep cycle.
Can poor sleep trigger nicotine cravings?
Absolutely. When you’re tired, your brain wants stimulation, so you’re more likely to crave nicotine. The better you sleep, the easier it is to stay vape and nicotine free.
What’s the best way to manage night cravings?
Stay hydrated, take deep breaths, and if you need a substitute, use a Jones mint instead of vaping. Cravings fade faster when you don’t feed them with nicotine vapor.
Does nicotine affect your body’s internal clock?
Yes. Nicotine alters the release of melatonin (the hormone that helps you feel sleepy) and throws off your natural circadian rhythm. This can lead to later bedtimes, inconsistent rest, and “jet lag”-like fatigue even when you’re not traveling. After you quit, your sleep schedule returns to normal, usually within two to three weeks.
The Author: Caroline Huber
Caroline Huber is the founder of Jones and quit nicotine herself using NRT. She knows the highs and lows of the quitting journey.
