Eat well and sleep well to support your quit-smoking journey

Eat well and sleep well to support your quit-smoking journey

To effectively support a quit-smoking journey by focusing on eating well and getting sufficient sleep, it’s essential to understand the benefits of these practices and how they can contribute to successful cessation.

💡 Key takeaway

1. Improved nutrition supports overall health during smoking cessation.

2. Adequate sleep helps manage cravings and withdrawal symptoms.

3. Maintaining healthy habits promotes long-term success in quitting smoking.

✨ Example

Consider Jane, who has decided to quit smoking after realizing its negative impact on her health. She starts incorporating more fruits, vegetables, whole grains, lean proteins, and low-fat dairy into her diet while reducing processed foods high in sugar or unhealthy fats. Additionally, she prioritizes at least seven hours of quality sleep each night. Over time, Jane notices that her energy levels increase, food cravings decrease, and she feels better equipped to handle stressors without turning back to cigarettes.

🏃🏽‍♀️ Actionable step

1. Plan balanced meals with an emphasis on nutrient-dense foods like leafy greens, nuts, seeds, legumes, and lean protein sources such as fish, poultry, or plant-based alternatives.

2. Limit consumption of sugary drinks, alcohol, and highly processed snacks.

3. Establish a consistent bedtime routine and create a comfortable sleeping environment conducive to restful slumber.

4. Practice relaxation techniques before going to bed, such as deep breathing exercises, meditation, or reading a book.

❓ Quiz

1) Which of the following is most beneficial for someone trying to quit smoking?

a) Increasing daily intake of junk food

b) Getting less than six hours of sleep per night

c) Reducing physical activity

d) Consuming a balanced diet rich in fruits, vegetables, and lean proteins

e) Drinking excessive amounts of alcohol

Answer: d) Consuming a balanced diet rich in fruits, vegetables, and lean proteins

2) How many hours of sleep should someone aim for when attempting to quit smoking?

a) Less than five hours per night

b) Seven to nine hours per night

c) More than ten hours per night

Answer: b) Seven to nine hours per night

3) What type of food may help reduce nicotine cravings during the process of quitting smoking?

a) Sugary treats

b) Highly processed snack foods

d) Leafy green vegetables

Answer: d) Leafy green vegetables

4) Is it recommended to consume large quantities of alcohol while trying to quit smoking?

a) Yes, alcohol will make quitting easier

b) No, alcohol makes quitting harder

c) Alcohol does not affect quitting

Answer: b) No, alcohol makes quitting harder