Can your newfound vaping habit affect the quality of your sleep? While the short answer is “yes,” there’s no need to worry because you can take certain steps to sleep more soundly. In this guide, we’ll explore the connection between vaping and sleep, and we’ll also provide some tips on striking the right balance between the two habits.
Can Nicotine-Based Vapes Keep You Awake?
Many users switch from traditional cigarettes to vape devices that use nicotine-based e-liquids. It’s much easier to stop smoking cigarettes if you can get nicotine from a different source, but this strategy has one notable drawback: nicotine is a primary cause of poor sleep, no matter where you get it from.
The Scientific Link Between Nicotine Usage and Insomnia
Nicotine is one of the world’s most powerful stimulants, and if your vape juice contains it, you may find it hard to fall asleep and stay there. Because it’s a stimulant, nicotine raises blood pressure, elevates heart rate, and makes users feel more awake and alert. If you’re having trouble falling and remaining asleep, it may be because your body is feeling a burst of energy from the nicotine you’ve taken in.
Vape juices often have more nicotine per hit than traditional cigarettes, which is why new vapers often notice changes in their sleep habits. Nicotine is extremely addictive, and many users find that they wake in the night due to withdrawals.
Though many smoke “one last cigarette” before bed, a nighttime vape hit may increase the severity of withdrawal symptoms.
If you’re waking because you want more nicotine, it’s easy to get into a catch-22 situation: On one hand, it’s tough to fall asleep because of withdrawals, but on the other hand, vaping will further stimulate the body and make it harder to stay asleep.
The nicotine found in e-juices may cause some users to have vivid and unsettling dreams. This isn’t a big issue for everyone, but it is important to remember that it doesn’t take much to turn a realistic dream into a nightmare. Scientists believe that nicotine unsettles the brain, stimulating it and mixing sleep and wake signals.
Does Regular Vaping Increase the Likelihood of Snoring?
Though e-cigarettes are gentler on the throat and nose than conventional cigarettes, they still cause irritation in some users. The anesthetic properties of cigarettes reduce irritation, while vape juices do not. Although you’re not inhaling any smoke when you vape, the e-juice’s chemicals may still cause some issues.
Many vape juices contain PG or propylene glycol, which causes inflammation, dehydration, and irritation of the throat. A swollen and inflamed throat may lead to snoring, which occurs when tissues in the mouth and throat touch one another during inhalation. If the tissues of your throat and mouth are swollen, it’s more likely that you’ll snore. It’s hard to take in enough air when snoring, which means you may wake up more often and be at greater risk of developing sleep apnea.
Tips for Better Sleep Quality
The best way to enjoy a better night’s sleep is to stop vaping with nicotine-based liquids an hour or two before bed. Switching to a low- or no-nicotine e-juice will give the body a chance to relax and recover from any stimulating effects. Here are a few more tips for better quality sleep.
Limit Screen Time
It’s a common tip but it bears repeating: It’s best to reduce screen time right before bed. We’re often told this for a good reason; laptops, tablets, phones, and other mobile devices trick the brain into believing that it’s time to get up and about rather than wind down and get ready for a good night’s sleep.
Don’t Get Dehydrated
As previously mentioned, regular vaping may cause throat dryness, irritation, snoring, and other quality of life issues. To mitigate these effects, it’s important to stay hydrated by drinking water frequently throughout the day. If your throat is still irritated, try lozenges or a soothing, hot beverage such as tea with a bit of honey and lemon. Some users find relief by using a humidifier at night; they help moisten the air. By staying hydrated, you’ll lessen the throat-irritating effects that may keep you awake at night.
Develop Better Sleep Habits
Solid sleep hygiene is great for everyone, but those who vape should pay special attention to their sleep habits. Setting a bedtime routine is helpful, as going to bed and getting up at the same time each day gets the body onto a regular schedule. Even if you are experiencing the stimulant effects of nicotine-based e-liquids, creating a nighttime plan will eventually help your internal clock run on time.
Cut Back on Caffeine and Alcohol Before Bedtime
This one also goes without saying, but you’ll sleep better if you cut back on alcoholic and caffeinated beverages before turning in for the night. Caffeine and alcohol, like nicotine, are stimulants, which make it much harder to relax into a peaceful, deep sleep.
Though there are worse things you could do before bed, the fact is that vaping does affect the quality of your sleep. Along with abstaining from nicotine-based e-liquids a few hours before bed, turning off gadgets, hydrating well, keeping your room dark, and sticking to a bedtime routine will help regulate your body and keep it in balance.
Keep in mind, though, if you’ve switched to vaping to avoid the harmful health effects of smoking, the long-term benefits are worth the minor inconvenience caused by a few low-quality nights of sleep. Most vape users will go through mild sleep disturbances, but as we’ve shown you here, it’s easy to work your way through the transition and start sleeping well once more.
Whether you’re looking for a vibrant, nicotine-rich e-liquid to get through the day, or something flavorful and relaxing to enjoy before bed, we’ve got you covered. View our inventory online or call the experts at Indejuice to learn more about our great vape products.