A Quit Smoking Timeline
Heartbeats
20 minutes
Your pulse rate will return to normal
A need for a cigarette
4 hours after a cigarette
Nicotine in your system has dropped by 90 % and you will start filling fidgety
oxygen level return to normal
8 hours
whilst nicotine and carbon monoxide levels in your blood decrease by over 50%.
Feeling Hungry
10 hours after a cigarette
You already have a number of craving episodes behind you. Some people will start experiencing unusual hunger at this point
Body urge for a cigarette
24 hours after a cigarette
Depending on your smoking habits you might get an urge to light a cigarette as soon as you open your eyes
Depletion of nicotine level
48 hours
You should start to notice an improved sense of taste and smell. As nicotine levels become depleted, the side effects of nicotine withdrawal such as anxiety and irritability might start to creep in
Nicotine eliminated
72 hours
Your lungs begin to relax and breathing should be easier. Nicotine is completely eliminated from the body and as a result, nicotine withdrawal symptoms will have reached their peak
Cravings
5 to 10 days
The average smoker will begin to notice a reduction in the number of nicotine cravings experienced in a day
Finally Free
2 to 12 weeks
Your circulation starts to improve. You may notice that physical activity becomes a lot easier. You’ll be free of the addiction and any psychological effects of withdrawal should have ended
healthier lungs
3 to 9 months
Lung function begins to improve markedly. Coughing and wheezing becomes less frequent and the risk of respiratory infections begins to decrease
What a relief
1 year
Your risk of heart disease decreases by around 50%
Dilatation of Blood vessels
5 years
Your risk of stroke is significantly reduced, as your blood vessels begin to widen again, making blood clots less likely
Back to normal
10 years
Your lung cancer risk is reduced by around 50%, whilst the chance that you’ll develop cancers of the mouth, oesophagus, throat and pancreas is also far less likely
healthy heart
15 years
Your risk of developing heart disease is the same as that of a non-smoker
like you've never smoked
20 years
The likelihood that you’ll develop pancreatic cancer is now equivalent to that of someone who has never smoked. In females, the risk of dying from all smoking-related causes is also now the same as that of a non-smoker
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