Sat up late at night, restless and wondering “does vaping keep me awake?” We’re here to give you the lowdown on the relationship between vaping and sleep.

If your eliquid contains nicotine, there’s a high chance that your e-cigarette is having some kind of effect on your sleep, especially if you vape a higher nicotine strength. You may think vaping makes you feel relaxed however this is likely to not be true.

Nicotine is a stimulant, just like caffeine, which can leave you with a little too much energy due to the fact it increases blood pressure and heart rate, leaving you more alert. This can have an effect on how much deep sleep you get each night.

Studies show that nicotine has an effect on rapid eye movement (REM) sleep which is known as the deepest type of sleep. This is when we feel the most at rest and our body is in recovery mode. Research suggests that vapers and smokers spend most of their night in light sleep which will in turn make you feel less rested and more tired.

Sleep Apnea

Inhaling nicotine through smoke or vapour can lead to inflammation to the nose and throat. It can also have an effect on the bronchial tubes which connect to the lungs. This can have a huge impact on the quality of your sleep due to disrupting night time breathing thus causing sleep apnea. If you’re known for your snoring, vaping may be the reason.

Sleep apnea is a disorder which the breathing during sleep is repeatedly interrupted. The muscles in the throat cannot keep the airway open which temporarily restricts breathing.

However, there are a few steps you can take to ensure you’re getting the most out of your night time sleep so don’t panic! Here’s our top tips on ensuring you’re nice and relaxed before you head off to sleep.

Lower your nicotine strength in the evening

Maybe you vape 6mg nicotine strength e liquids? Swap to a 3mg e liquid a few hours before bed to ensure less nicotine in your system, therefore decreasing the heavy effects on your sleeping pattern. All Vapemate eliquids (excludes guest eliquids) are available in low nicotine strength or even nicotine free so stock up on your favourite flavour with less nicotine for bedtime.

You could also switch to a nicotine free vape juice which allows enough time for the chemical to pass through your system before going to sleep. You may also find it more useful to vape less in the evening, we’re all different, so it’s best to find a method that works best for you.

If you’re a new vaper, it might not be vaping that’s playing havoc with your sleeping habits. It might be a side effect of change from smoking to vaping.

Reduce Your Screen Time

Blue light emitted from devices, phones, laptops and TVs to name a few, play tricks on your brain. Blue light is problematic as it delays the natural release of sleep-inducing melatonin. Those who use blue light emitting devices before bed are more likely to have less REM sleep which is when dreams occur. This often leads to individuals waking to feeling sleepier despite having a solid 8 hours of recommended sleep.

Stay Hydrated

Hydration really is key, during the day and throughout the night. Even if you’re well hydrated, you will lose some fluids during the night simply from breathing. If you have sleep apnea or snore, you tend to lose even more. If you vape nicotine, you may already suffer the effects of a dry mouth so keeping hydrated is crucial to avoid further sleep disruption.

Try not to guzzle litres of water just before bed to avoid waking up in the night for multiple trips to the bathroom as this will also have a negative effect on the length and quality of your sleep. Put your focus on drinking plenty of water throughout the day.

The NHS recommends 6 to 8 glasses (around 1.2 litres) a day as a minimum however many people argue that we should be consuming more to stay fit and healthy. Some health experts suggest we should be drinking more around the 2 litre mark.

Try to Avoid Stimulants

Drinking tea, coffee, coke and energy drinks before bed is a huge no, no! During the day, caffeine can help to make us feel more alert however it’s important to remember that stimulants cannot replace natural sleep.

Like nicotine, caffeinated drinks can cause increased alertness, rapid heartbeat, insomnia and headaches. Caffeine also causes excessive urination due to its diuretic properties which is definitely something that we want to avoid at bed time.