Skip to main content Tom's Guide Tom's Guide Search Tom's Guide View Profile Newsletters Best Picks Entertainment Switch 2 Pre-Orders Best laptops Best Mattress Wordle Today Recommended reading Quitting drinking helped me get better sleep night after night — I'm sharing my story for Sleep Week Expert warns 'sleepmaxxing' may actually cause sleep deprivation — plus 3 tips to tackle it for Sleep Week What is cortisol addiction — and is it ruining your sleep? Sleep Problems Forget mouth taping to reduce snoring or sleep apnea symptoms — experts share 5 tips they'd use instead 10 popular sleep myths debunked for World Sleep Day — and the real science behind restful nights Sleep Problems Long-term sleep deprivation has serious health risks — but they can be reversed, says expert How to get more sleep — expert shares 5 key steps Experts warn that 1 in 5 adults are at risk of developing sleep disorders due to this substance Frances Daniels 31 May 2025 Almost 20% of adults in America are ruining their sleep by using this apnea-causing substance When you purchase through links on our site, we may earn an affiliate commission. Here’s how it works. (Image credit: Shutterstock) You can buy the fanciest mattress and sleep tech in the world, but the hard truth is that you won't improve your sleep unless you kick your unhealthy habits. While we all know that ditching caffeine and cutting down on sugar can vastly improve sleep, there is a certain legal substance that's rarely mentioned when discussing sleep health — even though 1 in 5 US adults use it. No, it's not drink, although alcohol can have a huge negative impact on sleep. We're talking about tobacco. You may like Quitting drinking helped me get better sleep night after night — I'm sharing my story for Sleep Week Expert warns 'sleepmaxxing' may actually cause sleep deprivation — plus 3 tips to tackle it for Sleep Week What is cortisol addiction — and is it ruining your sleep? To raise awareness of tobacco's effect on sleep this World No Tobacco Day, we've talked to registered dieticians Jordan Hill at Live it Up and Kathleen Benson at Top Nutrition Coaching about the sleep disorders triggered by tobacco and how ditching it can help you fall asleep faster. What is tobacco? (Image credit: Getty Images) Tobacco has become synonymous with cigarettes, but what exactly is it? "Tobacco is a natural plant known for having an addictive stimulant called nicotine," says health expert Hill. "It is commonly found in products like cigarettes, cigars, and chewing tobacco." According to dietician Benson, tobacco is prepared for chewing or smoking by drying the leaves of the plant. Sign up to get the BEST of Tom's Guide direct to your inbox. Get instant access to breaking news, the hottest reviews, great deals and helpful tips. Contact me with news and offers from other Future brandsReceive email from us on behalf of our trusted partners or sponsorsBy submitting your information you agree to the Terms & Conditions and Privacy Policy and are aged 16 or over. How does tobacco affect your sleep and why? (Image credit: Getty Images) Tobacco's negative effect on sleep all stems from the highly addictive nicotine within the plant. "Tobacco can cause sleep issues, especially when used within four to five hours of bedtime," explains Benson. "That’s because nicotine is a stimulant—it increases alertness and can make it harder to fall asleep or stay asleep through the night." According to Hill, the stimulant can increase heart rate and delay the onset of REM sleep. "As the nicotine wears off over the course of the night, it can cause a withdrawal effect that may lead to lighter sleep and frequent awakenings," she warns. Which form of tobacco use is worse for sleep? (Image credit: Getty Images) While both smoking and chewing tobacco can make it harder to fall asleep, which is actually worse for your sleep health? Both Hill and Benson agree that smoking is by far the worst form of tobacco use for sleep, even though other forms such as chewing and vaping also greatly disrupt sleep, due to the respiratory issues it causes. "Smoking is typically the worst for sleep," Benson tells us. "Not just because of the nicotine, but also because it affects your breathing and may increase the risk of sleep disorders, like sleep apnea." Hill also points out that smokers feel the stimulating effect of nicotine differently to other tobacco users. "Smoking tobacco delivers nicotine to the bloodstream at a faster rate than chewing tobacco, leading to a quicker stimulant effect," she says. "Those who smoke also tend to be more at risk for insomnia and restless leg syndrome." What happens to your sleep after quitting tobacco? (Image credit: Getty Images) The good news is that ditching tobacco and quitting smoking can greatly improve your sleep, but the bad news is that it takes time to feel the benefits. "It’s possible for sleep to worsen the first few weeks after quitting tobacco due to nicotine withdrawals," warns Hill. "Some symptoms experienced may include insomnia, night sweats, and vivid dreams." However, Hill emphasises that after this period, sleep quality improves. "People who quit smoking tend to experience the benefits of falling asleep faster, having more deep sleep and longer sleep durations, and fewer awakenings," the health expert says. Benson agrees, telling us how long you'll typically need to wait to see improvement. "It usually gets better within 3 to 4 weeks," reassures the nutrition advisor. "But talk to your healthcare provider if your sleep doesn’t start to improve." See more Wellness News Frances Daniels Social Links Navigation Senior Sleep Staff Writer Frances Daniels is a PPA-accredited journalist and Sleep Staff Writer at Tom's Guide with an MA in Magazine Journalism from Cardiff University. Her role includes covering mattress and sleep news and writing sleep product reviews and buyer's guides, including our Best Hybrid Mattress 2025 guide. She is hugely interested in the relationship between good sleep and overall health, interviewing a wide array of mattress and sleep experts to create well-informed articles about important topics such as nutrition, sleep disorders (from sleep apnea to night terrors), lucid dreaming, sleep hygiene, and mattress care. She is also our specialist on mattress toppers — producing mattress topper reviews and taking care of our Best Mattress Toppers 2025 guide — and takes the lead on all content related to fiberglass-free mattresses for a clean, non-toxic sleep. Outside of Tom's Guide, she has written for Ideal Home, Homes & Gardens, and Marie Claire. You must confirm your public display name before commenting Please logout and then login again, you will then be prompted to enter your display name. Quitting drinking helped me get better sleep night after night — I'm sharing my story for Sleep Week Expert warns 'sleepmaxxing' may actually cause sleep deprivation — plus 3 tips to tackle it for Sleep Week What is cortisol addiction — and is it ruining your sleep? Forget mouth taping to reduce snoring or sleep apnea symptoms — experts share 5 tips they'd use instead 10 popular sleep myths debunked for World Sleep Day — and the real science behind restful nights Long-term sleep deprivation has serious health risks — but they can be reversed, says expert Latest in Sleep Three nights of poor sleep can increase your risk of heart disease, study shows Hot vs cold showers before bed: Which is best for a good night's sleep? Can’t sleep after doomscrolling? Experts explain the ‘brain rot’ effect New research shows 55% of sleep ends with the snooze button — here's how that impacts your brain and body 15 last chance Memorial Day deals we'd shop for better sleep — from $10 From Oura ring to smart mattress toppers — 5 last call Memorial Day tech deals to help you sleep better for less Latest in News The Pixel 10 lineup could launch sooner than we think thanks to a Google hint iPhone 17 rumor claims the base model could miss a key performance upgrade Disney Plus launches Perks program — here's the discounts you can get YouTube Shorts adds Google Lens to let you search while watching video clips 5 best new movies to stream this weekend on Netflix, Disney Plus, Max, and more (May 31-June 1) Prime Video's latest No. 1 show is an addictive mystery thriller — and it's a must-watch for 'Gone Girl' fans LATEST ARTICLES 5 best new movies to stream this weekend on Netflix, Disney Plus, Max, and more (May 31-June 1) Hot vs cold showers before bed: Which is best for a good night's sleep? Memorial Day sales have almost finished — but these 3 mattresses are an excellent value all year round The Pixel 10 lineup could launch sooner than we think thanks to a Google hint Philips 1000 Series FlexDrawer Air Fryer review Tom's Guide is part of Future US Inc, an international media group and leading digital publisher. Visit our corporate site. Terms and conditions Contact Future's experts Privacy policy Cookies policy Accessibility Statement Advertise with us Future US, Inc. Full 7th Floor, 130 West 42nd Street, Please login or signup to comment Please wait...