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General : I can't sleep when I smoke my "last" cigarette  
 Message 1 of 3 in Discussion 
From: MSN Nicknamesongoku999  (Original Message)Sent: 12/21/2005 9:47 PM
Hi joel,
First of all, I would like to thank this forum and Tremendous work and Knoweledge for us, smokers and x-smokers. I used to be proud of being a "healthy" smoker, not gotting neither cold or flur. Also, I was a very active person, used to run, go to gym...of course, exercises could no longer be part of my lifestyle now. Then, I got Pharyngitis two times in a row. I got upset, but at that time I thought my smoking had nothing to do with that. So, I took my medicine, got better, and felt good to smoke. About 1 year after, I went back to the doctor. I remember that on my way to the doctor, I swore God I would stop smoking - I was thinking that I had something serious, because I was constantly coughing. I didn't stop, I was with sinusitis, not cancer .  I got better, and then got sick again. This time was bronchitis. Now, I am conviced that smoking has impaired my health - this is unbeliveable for me, because I have college degree excuses . Everyday, I worried about what is next for me!
It has been 2 years that I try to quit, but what happens when we go to sleep, absolutly sure of not smoking tomorrow, and then we forget it next morning. Also, every night, when I say it is my last cigarette, I can't sleep well, and I woke up later to smoke. Next day, I am tired, so I need to smoke. How to break this cycle?

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 Message 2 of 3 in Discussion 
From: JoelSent: 12/21/2005 11:41 PM
I have a quick suggestion on breaking the cycle. It may be time to stop planning on quitting in the future. Going to bed with the intent of quitting tomorrow is basically setting a quit date. I would suggest if you really are committed to quit, go to your pocket or purse now where you stash your cigarettes now, and destroy whatever supply you have left now. That way when you wake up in the morning you won't have the ability to just decide to quit another day--all you will have the ability to do is to continue with this quit or, to relapse. Maybe if you recognize that first puff for what it is--not a change in plan but a relapse, you might treat this quit a little more seriously than any of the others you have "attempted" over the past two years.
Below is our standard article discussing the concept of setting quit dates. Hope it helps you to take a stand now, to simply make a commitment this time and to stick to the commitment to never take another puff.

Setting quit dates

Conventional wisdom in smoking cessation circles says that people should make plans and preparations for some unspecified future time to quit. Most people think that when others quit smoking that they must have put a lot of time into preparations and planning, setting quit dates and following stringent protocols until the magic day arrives.

When it comes down to it, this kind of action plan is rarely seen in real world quitters. I emphasize the term real world quitters as opposed to people quitting in the virtual world of the Internet. People who seek out and participate in Internet sites do at times spend an inordinate amount of time reading and planning about their quits before taking the plunge. Even at our site we see people say they were reading here for weeks or months before finally quitting and joining up. Although I suspect there are a fair number of people who had already decided to quit right away and searched us out after their quit had begun, and some people who may not have actually decided to quit but who when finding and seeing cigarettes for what they are decided then and there to start their quits.

Getting back to real world experience though, the best people to talk to when it comes to quitting smoking is those who have successfully quit and have successfully stayed off for a significant period of time. These are people who have proven that their technique in quitting was viable considering they have quit and they are still smoke free. Talk to everyone you know who is off all nicotine for a year or longer and find out how they initially quit smoking. You will be amazed at the consistency of the answer you get if you perform that little survey.

People are going to pretty much fall into one of three categories of stories. They are:

  1. People who woke up one day and were suddenly sick and tired of smoking. They tossed them that day and never looked back.
  2. People who get sick. Not smoking sick, meaning some kind of catastrophic smoking induced illness. Just people who get a cold or a flu and feel miserable. The feel too sick to smoke, they may feel too sick to eat. They are down with the infection for two or three days, start to get better and then realize that they have a few days down without smoking and decide to try to keep it going. Again, they never look back and stuck with their new commitment.
  3. People who leave a doctors office given an ultimatum. Quit smoking or drop dead--it's your choice. These are people who some sort of problem has been identified by their doctors who lays out in no uncertain terms that the person's life is at risk now if they do not quit smoking.

All of these story share one thing in common--the technique that people use to quit. They simply quit smoking one day. The reason they quit had varied but the technique they used was basically the same. If you examine each of the three scenarios you will also see that none of them lend themselves to long-term planning--they are spur of the moment decisions elicited by some external circumstance.

I really do encourage all people to talk to do this survey, talking to long-term ex-smokers in their real world. People who they knew when they were smokers, who they knew when they quit and who they still know as ex-smokers. The more people do this the more obvious it will become how people quit smoking and how people stay off of smoking. Again, people quit smoking by simply quitting smoking and people stay off of smoking by simply knowing that to stay smoke free that they must never take another puff!


One more thing--you say you wake up and smoke during the night after you quit. This next article addresses this:

“I'm going to have to carry
cigarettes with me at all times
for me to quit smoking.?


I hear this comment almost every time I start a new clinic. The smoker truly believes that if he does not have cigarettes with him, he will not succeed in quitting. His reasoning for carrying cigarettes is that he has to show himself that he is stronger than the cigarettes, or that if he is faced with some traumatic stress he will need a cigarette to survive through the situation. Both of these beliefs carry serious implications, which almost guarantee failure at permanent cessation from cigarettes.

The first hypothesis—that the smoker must show he is stronger than the cigarette—assumes that the smoker believes he is stronger than his cigarettes. This is the gravest mistake the smoker can make. He is not stronger than his addiction. The day he admits this fact will be the day he has a fighting chance at quitting, the day he forgets it will be the day he again is caught in the grip of addiction.

If he were stronger, he would have been smoking one or two cigarettes a day whenever he wanted. But by the time he enrolled in our clinic he was probably smoking twenty to thirty times that amount. If he were stronger than cigarettes, he would never have showed his face in a smoking clinic. He would have just stopped. But at the time he joined, he recognized he was not in control. He was probably out of control for many years. And as with any other addictive drug, he would never be in control again. Once he forgets that cigarettes controlled him, he will probably smoke his first cigarette. That will be a tragic day when he relapses into his past addiction and he may never be able to muster the strength necessary to break free from cigarettes again.

The second idea-that cigarettes are essential to overcome life's traumas—will almost certainly result in smoking within days of trying to stop. No matter how thorough the smoker is at planning a tranquil period when stress is at a minimum, stress will occur. With cigarettes present, one is sure to be taken. Even if he overcomes that one situation, the idea that cigarettes are capable of making life bearable is a false and dangerous belief.

The smoker feels he needs cigarettes to function properly in our world. Then he takes it one step further, he begins to believe that he will not only be less effective at functioning, he will be totally incapable of surviving. He is giving up the substance that makes life possible. With this belief present, he has about as good a chance of giving up smoking as he has of giving up breathing or eating. If cigarettes are essential to maintain life, quitting is a futile effort. But this is just not true. Everything a smoker can do with cigarettes he can do without them, but he will not learn this or believe it until he successfully quits and starts dealing with life without smoking.

Don't ever forget how cigarettes once controlled your behaviors and beliefs. When you quit smoking you admitted cigarettes controlled you. You were literally afraid that one puff could put you back. That was not an irrational fear. One puff today will lead to the same tragic results as it would have the day you quit. Cigarettes were stronger than you before, and, if given the chance, will be stronger than you again. If you want to show you are now in control, do it by admitting you can function without having cigarettes as a worthless and dangerous crutch. To permanently stay free from cigarettes, all that needs to be done is to NEVER TAKE ANOTHER PUFF!

 Message 3 of 3 in Discussion 
From: MSN NicknameJoeJFree-Gold-Sent: 12/22/2005 1:22 AM
Greetings songoku -
You ask - How to break this cycle?
Do what Joel recommends above:
If you haven't yet made up your mind then
-Right Now-
 to make your Latest One 
your LAST ONE! 
Simply NTAP!
"Once we accept the fact that we're dealing with a true chemical dependency that's every bit as real and permanent as alcoholism, the sooner we'll be able to come to terms with The Law of Addiction.   
The law is the same for all true drug addicts - there is no such thing as just one"
Break the Cycle of ADDICTION and with it the chains that bind you.
NTAP & Set Yourself Free, Naturally
You really are Just A Decision Away! from finding out how relaxed, comfortable and calm living nicotine free as you were meant to be can be.