Part 5: Strengthening Your Defense

Not getting enough sleep can affect nearly every aspect of your day:

•  Less energy and desire to work on your goals

•  Feeling down, anxious, or other negative feelings

•  Decreased creativity, making it harder to solve problems or imagine doing things differently

•  Increased cravings for tobacco/nicotine to stay alert

•  More unstable blood sugar levels, leading to less healthy eating and stronger cravings for nicotine

Tips for Improving Sleep

•  Get to bed a little earlier than normal when quitting. This may help cut out an evening cigarette and can help your body recover.

•  Create a comfortable place to sleep. Make sure your bed, pillows, and bedding are comfortable.

•  Maintain a slightly cooler temperature in the bedroom.

•  Avoid looking at a screen (TV, laptop, smartphone, tablet, etc.) 30 minutes before bed.

•  Create a bedtime and waketime routine.

•  Reserve the bed for sleep and sex. Avoid doing other activities in bed, like work or having a tough discussion.

•  Have a small snack before bed if you are hungry.

• Avoid foods high in sugar or refined carbohydrates just before bed. The rise in blood sugar can provide a burst of energy that keeps you alert and makes it difficult to fall asleep.

•  Avoid foods that are likely to cause acid reflux (heartburn), gas, cramping, or indigestion if you are prone to these problems. Fatty or spicy foods, beans, garlic, peanuts, and dairy cause discomfort for some people.

What action can you take tonight to improve your sleep?