How does vaping nicotine impact sleep?

Topic

Emerging Tobacco Products

Subtopic

E-cigarettes / Vaping

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Research shows that vaping nicotine is associated with sleep problems, including insufficient sleep, interrupted sleep, restlessness, and daytime sleepiness.

Sleep plays a critical role in physical and mental health and is essential to proper brain development in young people. While some people may be vaping nicotine to cope with symptoms of disrupted sleep, they may not realize that nicotine use could be part of the problem.

Vaping nicotine is associated with sleep problems

Nicotine addiction can lead to sleep problems for both young people and adults. Nicotine use is known to increase heart rate, blood pressure, and glucose levels, all of which have the potential to delay or interfere with sleep. In addition, nicotine addiction can amplify feelings of stress and anxiety, which can also impact quality of sleep.

A study published in Journal of Adolescence found that vaping nicotine (as well as dual smoking and vaping) is significantly associated with greater odds of reporting sleep problems such as sleeping restlessly, bad dreams, and daytime fatigue among young people aged 12-17. Another study of high school students found that e-cigarette users were at increased odds of reporting insufficient sleep compared with cigarette smokers or people who had never used tobacco products.

In addition, a review of national data collected between 2021 and 2025 found that exclusive e-cigarette use was associated with 30% to 80% higher odds of sleep disturbances in young people, with dual users showing greater odds of poor sleep.

Research points to a similar association in adults: in a study of people aged 18-65, current e-cigarette users were more likely to report less sleep compared with those who had never used e-cigarettes.

Some people may turn to nicotine for an energy boost, not realizing long-term use can have lasting consequences for sleep

There are common misconceptions that nicotine can function as a tool for focus, energy, and stress relief. While nicotine use may lead to short-term sensations of pleasure, these feelings are often a response to the cycle of nicotine addiction and withdrawal.

When the body stops receiving nicotine, dopamine levels drop and nicotine cravings begin, which can trigger feelings of irritability, anxiety, and depression. Using nicotine relieves these symptoms, leading some users to associate nicotine use with a boost in mood and energy.

In a similar cycle, some people may be using nicotine to cope with symptoms of poor sleep, not realizing that nicotine addiction is part of the problem.

How quitting nicotine can impact sleep

Quitting nicotine can be extremely difficult, but long-term improvements in mental and physical health make it worth it.

For some, quitting nicotine can impact sleep, but these symptoms are temporary. Symptoms of nicotine withdrawal can include irritability, anxiety, depression, restlessness, and headaches, and people may encounter a range of sleep-related withdrawal symptoms including insomnia or depression.

For those experiencing sleep problems while quitting nicotine, there are tools and resources to help. EX Program by Truth Initiative, a free digital quitting program and online support community, can help people cope with nicotine withdrawal, beat the cravings, and stay nicotine-free.

Tips for maintaining healthy sleep while quitting nicotine

For some, sleep-related withdrawal symptoms may make quitting nicotine extremely difficult. However, there are ways to cope with sleep disturbances and stick to a healthy sleep schedule.

Tips for getting a good night sleep while quitting nicotine:

Limit caffeine and alcohol intake
Avoid using a phone or digital device before bed
Exercise daily, but not right before sleeping
Avoid using a nicotine replacement therapy product (such as nicotine gum or a nicotine patch) before bed
Practice breathing exercises, meditation, or mindfulness
Establish a consistent bedtime routine that could include reading, journaling, listening to music, drinking tea, or other calming rituals

Need help quitting nicotine?

If you or someone you know is quitting vaping or any other tobacco or nicotine product, there are resources to help.

EX Program by Truth Initiative, a free digital quitting program, has been proven that it can increase the odds of quitting by up to 40% and offers a free personalized quitting plan, interactive text message reminders, and access to the most established online support community.