Many people experience extreme fatigue after quitting smoking because of how much nicotine is in a cigarette, which can lead to nicotine withdrawal. As your body reacts to the lower levels of nicotine and other chemicals throughout the day, you can end up feeling tired out and lethargic.
Other, less common nicotine withdrawal symptoms include headaches, fatigue, dizziness, coughing, mouth ulcers, and constipation (1, 2). The good news is that there is much you can do to reduce nicotine cravings and manage common withdrawal symptoms.
Yes, it is absolutely normal to feel like your brain is “foggy” or feel fatigue after you quit smoking. Foggy brain is just one of the many symptoms of nicotine withdrawal and it's often most common in the first week or two of quitting.
Get More Rest
Fatigue is common during nicotine withdrawal. 18 If you're tired and can manage it during the day, take a nap. At the end of the day, go to bed a little earlier than usual.
As a result, you may feel a lack of motivation, an inability to concentrate, or just moody. So you look toward your next cigarette to provide that dopamine boost and make you feel better. But when you quit your habit, you no longer receive that extra hit of dopamine. So your levels remain low.
Although studies have provided findings that suggest there are positive effects of nicotine on motivation, It is still widely considered to have a negative effect on motivation. Studies have found that nicotine can decrease and have extended negative effects on motivation and mental health.
One cigarette may seem harmless, but it can quickly lead to resuming your regular smoking habit, even if you've gone a long time without smoking. Nine out of 10 people return to smoking after having just one cigarette.
So How long does it take to stop? Once you've stopped smoking, it will take nicotine around 72 hours to leave your body- and the withdrawal symptoms you experience will take effect around 2-3 days after you quit.
We conclude that smoking cessation is associated with increased daytime sleepiness and impaired mood. The daytime sleepiness may be due to the combination of sleep disturbance and withdrawal of the nicotine normally provided through smoking.
Timeline of nicotine withdrawal
Withdrawal symptoms appear 4–24 hours after someone smokes their last cigarette. The symptoms peak about 3 days after quitting and then gradually subside over the following 3–4 weeks. About 2 hours after smoking a cigarette, the body will have cleared about half of the nicotine.
You can expect withdrawal symptoms to set in anywhere from four to 24 hours after your last cigarette. For most people, withdrawal peaks about three days after quitting, gradually tapering off over the next three to four weeks.
Nicotine Withdrawal and Your Mood
As your body adjusts to life without nicotine, you may have mood swings or feel increased anxiety or sadness. If you become depressed or are having extreme sadness, do not ignore these feelings or keep them to yourself.
While most people do put on some weight when they quit, it is usually only a modest amount. The average amount of weight that people gain after stopping smoking is about four to five kilograms over five years. Most of the weight gain occurs in the year after quitting, particularly in the first three months.
Lung capacity will increase as inflammation caused by vaping decreases and air is able to flow much better. Getting more oxygen will also lead to higher energy-levels and better performance during physical activities.
improves health status and enhances quality of life. reduces the risk of premature death and can add as much as 10 years to life expectancy. reduces the risk for many adverse health effects, including poor reproductive health outcomes, cardiovascular diseases, chronic obstructive pulmonary disease (COPD), and cancer.
Feeling irritated, grouchy, or upset
Even many people who have never smoked know this is part of quitting. Knowing this is normal can be helpful. Ways to manage: Remind yourself that you likely feel this way because your body is getting used to being without nicotine.
3 months – According to research, your dopamine levels will return to normal3 at this point, and the reward part of your brain no longer requires nicotine.
72 hours after the last cigarette
Lung capacity is increased. The odds of remaining smoke-free increase. The one-week mark is an indicator that smokers are nine times more likely to successfully quit.
Relapse of smoking after attempting to quit most frequently occurs within the first few weeks [2]. Approximately 75% of smokers experience relapse within 6 months [3].
Cravings for nicotine can start 30 minutes after your last cigarette. Individual cravings usually pass in 3 to 5 minutes. You may get the most cravings 2 to 3 days after you stop smoking. You should stop getting cravings 4 to 6 weeks after you stop smoking.
But if you do slip, it's important to respond to it carefully so you don't relapse. If you do relapse, think about what you can learn from it and what you should do the next time you quit. If you slip or relapse, think about adding a new treatment, such as using medicines or some kind of nicotine replacement.
The average IQ for a non-smoker was about 101, while the smokers' average was more than seven IQ points lower at about 94, the study determined. The IQs of young men who smoked more than a pack a day were lower still, at about 90.
Tiredness associated with smoking may be due to the effects of nicotine addiction, reduced oxygen in the bloodstream, or difficulty breathing. A person can improve their energy levels and overall health by quitting smoking.