Do Nicotine Pouches Affect Your Sleep?

Most of us have experienced a restless night of tossing and turning after having a cup of coffee too close to bedtime. Turns out, nicotine may have similar effects. Research suggests that nicotine can impact your sleep patterns, making it harder not just to fall asleep but also to stay asleep.

More adult users are starting to wonder whether their nighttime ZYN habit is messing with their zzzs—especially when some say it gives them wild dreams, while others don’t notice a difference at all. So, setting personal opinions aside, what does the science say? We set out on a fact-finding mission to answer some of the questions keeping you up at night.

How Nicotine Impacts Your Sleep

Nicotine is categorized as a stimulant—like caffeine. That’s why some people report feeling more awake or focused after using it. But using nicotine too close to bedtime may interfere with the body’s ability to wind down.

Here’s what happens when nicotine interacts with your body’s natural sleep cycle:

1. It increases alertness. Nicotine raises your heart rate—great for focus, not so great when you’re trying to relax.
2. It messes with your internal clock. Your body follows a natural sleep-wake cycle (or circadian rhythm), controlled by 2 key hormones:
3. Cortisol: Your natural “wake up” hormone that gives you energy in the morning increases.
4. Melatonin: The sleep hormone that kicks in at night to help you doze off is delayed or diminished.

That said, everyone’s tolerance to nicotine is different. Some people are highly sensitive to stimulants, meaning even a small amount of nicotine before bed could cause noticeable sleep disruptions. Others might not feel much of an impact at all. Factors like individual metabolism, daily nicotine use, and your overall sleep health all play a role in how much nicotine affects your rest.

You Might Not Feel the Effects—But They’re There

A 2023 study on smokers found that even when they felt like they were sleeping fine, their sleep was being disrupted. They woke up more often during the night and got less deep sleep—the kind that helps you feel refreshed in the morning.

While nicotine pouches don’t have the added chemicals of cigarettes or the harmful effects of smoking, nicotine itself can still impact sleep. If you’re waking up groggy despite a full night’s rest, your nicotine intake—especially close to bedtime—could be a factor.

When Should You Stop Using Nicotine Before Bed?

If you’re looking to keep your sleep cycle in check, research suggests cutting yourself off from nicotine at least 4 hours before bedtime. This gives your body time to process the nicotine in your system and help you wind down naturally—hopefully preventing restless nights or waking up multiple times.

In addition to adjusting your pre-bed pouch intake, here are a handful of other simple ways to improve sleep quality if you use nicotine:

● Pair it with a solid nighttime routine. Avoid excessive screentime before bed, dim the lights, and try relaxation techniques to signal to your body that it's time to sleep.

● Stay hydrated. Dehydration can make sleep feel more restless, and nicotine may have mild dehydrating effects.

● Watch out for heavy meals & caffeine. Large, high-fat, or spicy meals before bed can cause indigestion or acid reflux, disrupting sleep. Experts recommend eating at least 2–3 hours before bedtime. Caffeine can also amplify nicotine’s stimulating effects, making it harder to wind down.