Overcoming the Challenge of Smoking in the Morning

Smoking in the morning – why you do it and how to stop

Do you reach for a cigarette when you first wake up? Have you ever wondered why? Having a cigarette in the morning when you wake up can quickly become part of your everyday routine, but this can actually make it harder for you to quit.

We can help you stop smoking in the morning. Read on to understand why you should stop and use these tips to help you.

How early is too early for a cigarette?

Researchers have found that smoking within 30 minutes of waking up is more dangerous than waiting an hour or more. Smokers who light up first thing are more likely to develop mouth and lung cancer.

Skipping your morning cigarette is an important first step to protecting your health. But we also know that it’s a great way to take control of your day if you want to stop smoking. But how can you do it?

What triggers you to reach for that first cigarette?

Consider that first cigarette of the day. Is it something you look forward to, or is it a habit and part of your routine. Just something that you do? Take note of when you smoke a cigarette in the morning. Is it when you sit at the breakfast table, have your first coffee, or is it on your way to work? Do you reach for the pack as soon as you open your eyes? If you know the triggers you can take steps to manage them.

So, what should you do instead?

Drink a glass of water

Used to reaching for a cigarette as soon as you open your eyes? Next time, leave them out of reach, get up, grab a glass of water and drink it all. You’ve made a good swap already. Plus, you’ll be hydrating your body to reduce any cravings you might have.

Avoid that morning coffee

Caffeine can make you jittery and anxious. This in turn can make you reach for a cigarette without you even realising it. A coffee and a smoke might be natural for you but quitting your morning coffee could be just the thing you need to kick-start your stop smoking success. Try skipping your morning coffee or change to something different. Quitting both means that you won’t associate one with the other.

Use stop smoking tools to keep you from lighting up

It’s much easier to avoid smoking in the morning by using stop smoking tools instead of tobacco. These could be nicotine replacement products, or an e-cigarette. Have them by your bed or wherever you would normally have your first cigarette.

Exercise 

Exercise is a great way to change your morning routine, distract you from smoking and reduce your cravings. Don’t worry, you don’t have to go to the gym. Short bursts at home work just as well. Start by moving more in the morning and finding simple ways to add physical activity into your day. This could mean running the hoover around first thing or using the stairs when you get in to work instead of the lift.

Have a plan to keep you from smoking first thing

You might smoke when walking or driving to work in the morning. Get rid of cigarettes and lighters that are in your car, pocket or bag.

Taking the right steps to quit but still struggling to stay inspired? Check out our guide on how to stay motivated when quitting smoking.