Regular users often get through a lot of nicotine pouches. When using so many nicotine pouches in a day, it’s not uncommon to pop a ZYN in before hitting the sack at night. But the next time the temptation hits, it’s worth reminding yourself about the effect it’s likely to have on sleep.
In this guide, we run through how nicotine affects the body and brain as the evening draws in, as well as some tips for how users can boost their chance of getting some high-quality shut-eye without shunning their favorite pouches.
A Sleepy Summary:
- Nicotine can disrupt sleep by reducing the REM stage, making dreams more intense, and making it harder to drift off.
- The effect may vary between people. Some find that nicotine doesn’t affect their sleep at all, and some people can even fall asleep while using pouches.
- To boost the chances of a good night’s sleep, avoid using nicotine pouches a few hours before heading to bed.
Do Nicotine Pouches Like ZYN Affect Your Sleep?
Nicotine pouches are a relatively new product. The very first versions emerged in the 21st century, and they only really became mainstream in the 2020s (especially over here in the States). As a result, there’s not actually a whole lot of data about how nicotine pouches specifically affect dreams or sleep.
There’s plenty of anecdotal evidence across social media, though! Here’s what a few redditors have had to say on the topic:
- “Nicotine pouch dreams are either magical experiences or terrifying, no in between”
- “I just fell asleep with a Zyn in my mouth and it felt like I entered a different reality”
- “Once I fell asleep with a nicotine pouch in my mouth and had a nightmare so disturbing that I was almost in tears explaining it to my husband the next day.”
It’s worth noting that others have said they fell asleep with nicotine pouches in their mouth and didn’t notice any changes at all.
The Impact of Nicotine on Sleep
While there’s limited information on how nicotine pouches impact sleep, there has been plenty of study of other nicotine products.
Nicotine and Sleep Stages
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Sleep involves four stages:
- Falling asleep (NREM): The initial transition into sleep, when heart rate and breathing slow down.
- Light sleep (NREM): The body settles further into sleep, as muscles relax and body temperature drops.
- Deep sleep (NREM): The process of restoration and recovery begins.
- Dreaming (REM): Brain activity increases, and we consolidate memories.
One study compared the sleep of people wearing nicotine patches with people using a placebo, and found that those wearing the patches had less REM sleep. Other studies have shown that nicotine could suppress ponto-geniculo-occipital (PGO) waves in cats, which appear in REM sleep but are little understood.
Since REM and deep sleep are so crucial for our body’s recovery and our brains’ functioning, this isn’t something to take lightly. But in many of these studies, the subjects wore nicotine patches while they were sleeping, so nicotine may not have such a large impact when used earlier in the day.
Nicotine and Dreams
Considering that nicotine makes people spend less time in REM sleep, which is the dreaming stage, it may sound strange that many people are actually reporting that they dream more or with greater intensity due to nicotine. This paradox shows just how little scientists actually understand about sleeping!
The same study that analyzed REM sleep also found that nicotine patch users spent more time awake and experienced more microarousals in their sleep. Some have theorized that these micro-arousals may be responsible for helping people to remember their dreams, rather than the nicotine being directly responsible.
Another possibility is that the culprit is nicotine binding to something called nicotinic acetylcholine receptors (nAChRs), which affect the brain and central nervous system, and trigger the release of hormones like dopamine and adrenaline. There is some evidence it could affect brain activity during REM sleep, so even if we get less REM sleep overall, this alteration means we end up remembering more of our dreams.
Some people even report nicotine helping them to lucid dream (be conscious of their dream state while they’re in a dream). In fact, the Yaminawa tribe of the Americas traditionally used tobacco to promote dreaming.
Nicotine and Insomnia
The famous “nicotine buzz” sensation happens because nicotine is a stimulant that affects the central nervous system. It affects the heart rate, blood pressure, breathing, and more.
Nicotine also results in the release of cortisol and keeps it elevated. Cortisol is known as the fight-or-flight hormone, because it makes us feel stressed and alert, ready to fight off perceived dangers. When it comes to sleep, there’s an even worse side effect — cortisol is supposed to decline naturally in the day while melatonin rises to help us fall asleep.
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It’s no wonder that many people find they struggle to sleep when using nicotine products just before bed.
Is it Okay to Use ZYN Before Bed?
It’s generally not recommended to use ZYN pouches (or other nicotine pouch products) before bed as they can disrupt sleep or harm the body.
Also, there is the potential to swallow pouches while sleeping, which could be dangerous, or to cause gum irritation. So remember: Have your last nicotine pouch, brush your teeth, and then head to bed.
Can ZYNs Make You Tired?
Although the science suggests that nicotine should have a stimulating and energizing effect, some users actually experience the opposite, finding that nicotine pouches can help them sleep. This may be because, in some people, nicotine can regulate emotions.
The difference can often come down to how the person is feeling before they take the nicotine product. If they’re already tired, the nicotine may wake them up, but if they’re already wired, it could have the opposite effect.
Nicotine and Sleep: Finding the Right Balance
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To avoid sleep issues, it’s best to use nicotine pouches at least four hours before heading to bed. This is just a rule of thumb — some may be able to get away with less time, while others need an even bigger break.
Nicotine stays in the system for a while, with a half-life of 2.5 hours (meaning that’s how long it takes for the concentration to reduce by half). So popping a pouch into the mouth a few hours before turning the light off could mean that, just as someone is drifting off, they jolt awake because of the change in their body.
Also, if any serious sleep issues are noticed after starting to use nicotine pouches, it may be worth stopping using them completely to see if the issue improves.
Here are a few final tips for boosting the chances of a good night’s sleep:
- Avoid looking at screens one hour before bedtime
- Keep your bedroom cool
- Consume calming herbal teas
- Have a consistent waking and sleeping time
- Avoid caffeine for 6-8 hours before bed
- Avoid alcohol for 3-4 hours before bed
- Keep bedroom for sleeping rather than using it to work or other activities
