Day 4 without nicotine

Still in the hardest stretch. Sleep may be the thing that bothers you most.

What's happening

You are still in the first week, which the NHS describes as the time when symptoms are usually strongest. For some people the urges ease a little after day 3. For others day 4 feels much the same. Both are normal.

Trouble sleeping is a common symptom. The CDC says it is common to have some trouble sleeping when you first quit, and that this gets better. Cleveland Clinic also lists insomnia and, less often, nightmares.

Caffeine is worth watching. The CDC notes that after quitting smoking, caffeine can affect you more than before, which can add to jumpiness and poor sleep.

What helps today

  • Avoid caffeine in the afternoon and evening for now.
  • Go to bed and get up at the same time each day.
  • Put screens away before bed.
  • If you use a nicotine patch and it disturbs your sleep, ask your pharmacist whether to take it off at night.

Sources

  1. Managing nicotine withdrawal symptoms · NHS Better Health
  2. Understanding Withdrawal · Smokefree.gov (National Cancer Institute)
  3. Nicotine Withdrawal and Vaping · Smokefree.gov (National Cancer Institute)
  4. 7 Common Withdrawal Symptoms · CDC (Tips From Former Smokers)
  5. Nicotine Withdrawal · Cleveland Clinic
← Day 3Day 5 →

This is general information, not medical advice. If you are pregnant, take medication or have a health condition, talk to a doctor or pharmacist. Free help: 1-800-QUIT-NOW in the US, NHS Stop Smoking Services in the UK.