Sleep specialists advise avoiding cigarettes two hours before bedtime

Sleep specialist David Richard said smoking immediately before bed irritates the airways and reduces sleep quality. In comments to the French magazine Sante, he recommended finishing the last cigarette at least two hours before going to bed. Richard said evening smoking can irritate the bronchial tubes and alveoli, worsen coughing and shortness of breath, and aggravate respiratory conditions such as asthma and chronic obstructive pulmonary disease. He added that smoking contributes to breathing irregularities during sleep and creates conditions that favor sleep apnea, which is linked to elevated cardiac risk. The physician also noted that smoking affects the upper airway and increases the likelihood of snoring. Experts recommended replacing pre-bed smoking with relaxation routines such as breathing exercises and meditation, along with regular physical activity and ventilation of the bedroom. Specialists also advised avoiding stimulants and heavy meals in the evening.