Does Nicotine Affect Sleep?

• Nicotine can affect sleep quality, especially when used too close to bedtime
• Sleep disruptions may include lighter sleep and more frequent awakenings
• Nicotine may affect cortisol levels, which play a role in your sleep-wake cycle
• Timing and nicotine strength are important factors to consider when using pouches
• Nicotine pouches are not intended for overnight use

Tobacco-free nicotine pouches are a discreet and smokeless alternative to traditional tobacco products. 

As the name suggests, nicotine pouches deliver nicotine, a naturally occurring stimulant that may make you feel more alert or awake. Interestingly, nicotine can act as both a stimulant and a depressant (it is ‘biphasic’, meaning it has two distinct phases).¹

Nicotine is often compared to caffeine, another stimulant, as they share some similarities:

• Both are plant-derived alkaloids*
• Both stimulate the central nervous system
• Both can influence feelings of mental sharpness and energy²

Thanks to these parallels, there’s increasing attention on how nicotine may affect the body and mind, especially when it comes to sleep.

*An alkaloid is a naturally occurring molecule that contains nitrogen atoms.

Several studies have highlighted a possible connection between nicotine use and disrupted sleep.

These studies tend to focus on smokers, rather than people who use nicotine in other forms.

However, because of the relationship between nicotine and cortisol, the body’s stress hormone, these findings may also be valuable for nicotine pouch users.

Several studies suggest nicotine use among smokers may lead to sleep disruption, with symptoms such as:

• Increased difficulty falling asleep
• Less restful sleep
• More frequent awakenings during the night^2,3

One study also found that individuals with existing insomnia symptoms experienced over 40 minutes less time asleep when using nicotine.⁴

Importantly, these disruptions are often linked not just to how long someone sleeps, but to sleep continuity–meaning, how deep and uninterrupted their sleep is. 

For example, one study showed that smokers reported experiencing the same level of sleep quality as non-smokers. Yet sleep recordings revealed that the smokers actually woke up more often than they realised.³

Most research into nicotine and sleep focuses on cigarette use. However, the findings may also be relevant for those using nicotine in other smokeless formats, including pouches.

This is because it is nicotine, rather than other substances in cigarettes, that may be a key factor influencing sleep. One article even refers to nicotine as “the primary cigarette component” that is associated with sleep disruption.²

As a stimulant, nicotine is known to increase alertness and focus. 

Research suggests that it may also affect the body’s stress system, known as the HPA axis. This system plays a key role in regulating cortisol levels, a hormone involved in wakefulness and sleep.⁵

Cortisol is known as the “stress hormone” and it follows a tightly regulated rhythm:

• It peaks in the morning (supporting wakefulness)
• It drops in the evening (promoting restful sleep)⁵

Disrupting this rhythm can contribute to sleep disturbances. Using nicotine later in the day may affect cortisol levels at a time when they would typically be winding down, which could then interfere with your body’s natural sleep-wake cycle.

One study examined the relationship between smokers, sleep, and cortisol. It found that:

• Smokers had higher levels of cortisol
• They experienced more frequent awakenings during the night
• At the same time, higher cortisol levels were associated with fewer nighttime awakenings among smokers
• Plus, their ability to fall asleep and the time it took to do so was not significantly different to non-smokers³

So it’s still unclear exactly how cortisol affects sleep, especially as most studies focus on smokers rather than all nicotine users.

However, these findings do suggest that nicotine itself—whether smoked or used in other forms like nicotine pouches—may influence sleep in some individuals.

The effects of nicotine pouches typically last between 20 and 60 minutes, depending on pouch strength and your individual tolerance. 

Some users do report lingering effects even after removing the pouch, which can be important to remember when considering your usage timing.

Some users find it helpful to opt for different nicotine pouch strengths throughout the day:

• Normal Strength (0-6 mg): Often suitable for lighter daytime use
• Strong (6.1-9 mg): Preferred by some users for the morning 
• Extra Strong (9.1-20 mg): May be too stimulating for some users before bed

The stimulating effects of nicotine can vary depending on pouch strength and how close to bedtime it is used.

Some users prefer switching to lower-strength pouches in the hours before bedtime, or even avoiding nicotine use completely, to help minimise the chance of sleep disruption. 

Find out more about available nicotine pouch strengths on our snus strengths page.

A common question. Many wonder if it’s a good idea to sleep with a nicotine pouch in.

Nicotine pouches are not intended for overnight use and prolonged exposure may lead to gum discomfort or irritation.

Nicotine from a pouch typically remains detectable in the body for several hours. It may even last longer, depending on metabolism, frequency of use, and nicotine strength.

One study found that using nicotine within four hours of bedtime was associated with more frequent awakenings and less restful sleep overall.⁴

So, while effects can vary, using your last pouch at least four hours before bedtime may help reduce potential sleep disturbances.

While nicotine is known to stimulate rather than sedate, some users report feeling more at ease after using a pouch at night.

This may be due to routine or ritual, but may also be a reflection of its biphasic (two-phase) nature.

However, there is currently no scientific evidence that supports using nicotine as a sleep aid. As this article discusses, using nicotine close to bedtime can actually hinder sleep.

The following considerations may be helpful for adult pouch users experiencing sleep disruption.

• Avoid Extra Strong pouches in the evening
• Try to stop using nicotine at least 4 hours before sleep
• Pay attention to how your sleep feels with and without pouches
• Remove the pouch before going to bed

For more guidance on using nicotine pouches, visit our How to Use Snus page.

The effect of nicotine on sleep can vary depending on individual sensitivity, routine, and timing of use.

For those experiencing disrupted sleep, it may be worth looking over factors such as timing, pouch strength, and usage habits.

And even when sleep appears to be consistent, small adjustments to evening nicotine use could still influence overall rest quality.