Medically reviewed by Kristy Bauer, MD
Quitting smoking is a long-term investment in your health, but your body does not wait years to begin recovering. Changes start within minutes of your last cigarette.
The first two days can also be some of the toughest. As nicotine leaves your body, cravings and other withdrawal symptoms may become more noticeable. Knowing what is happening and why can make those first 48 hours a little easier to manage.
Within the first few hours
Nicotine raises your heart rate and blood pressure. Once you stop smoking, those effects begin to wear off quickly. Within about 20 minutes, your heart rate starts to drop.
Your body also starts clearing carbon monoxide, a gas found in cigarette smoke. Carbon monoxide replaces some of the oxygen normally carried by red blood cells. As its level falls, your blood can carry oxygen more effectively throughout your body.
At the same time, you may already notice the urge to smoke. Cravings can begin within hours of your last cigarette, especially if smoking has been part of your daily routine.
By the end of the first day
About 24 hours after your last cigarette, the nicotine in your blood has dropped to zero. Carbon monoxide levels also continue moving toward those seen in someone who does not smoke. That’s good news for your body, but you may not feel good yet.
Without nicotine, your brain has to adjust to functioning without a substance it has grown used to receiving. You may feel irritable, restless or anxious. Some people have trouble concentrating or sleeping. Hunger may increase, too.
These symptoms are signs of nicotine withdrawal. They can be uncomfortable, but they are temporary.
Between 24 and 48 hours
The second day is often when withdrawal becomes especially noticeable. Symptoms tend to be strongest during the first few days after quitting.
Cravings may come and go throughout the day. You might also feel tired, distracted or more easily frustrated than usual. Triggers matter, too. Drinking coffee, taking a work break or getting into the car can bring on the urge to smoke simply because your brain associates those activities with cigarettes.
Meanwhile, the recovery process is continuing. Your body is no longer being exposed to the carbon monoxide and thousands of other chemicals found in cigarette smoke. The health benefits continue building well beyond those first two days. Over the following weeks and months, circulation and lung function begin to improve, while coughing and shortness of breath can decrease.
Getting through the first 48 hours
You do not have to rely on willpower alone. Nicotine replacement products such as patches, gum or lozenges can help reduce cravings and withdrawal symptoms. Prescription medications are another option for some people. Counseling and quit coaching can also make it easier to identify triggers and plan for difficult moments.
Even simple strategies can help. Take a short walk when a craving hits, keep your hands busy or change routines that you strongly associate with smoking. Remember that individual cravings pass, even when they feel intense.
The first 48 hours are only the beginning, but an important one. With every smoke-free hour, your body is already moving in a healthier direction.
If you are thinking about quitting smoking, you do not have to do it alone. WMCHealth offers smoking cessation support through its Lung Cancer Screening Program, including guidance from licensed, certified tobacco treatment specialists. Learn more about smoking cessation support and lung cancer screening at WMCHealth.