Quitting smoking is hard. With long hours behind the wheel, the stress of deadlines, and the temptation to light up to keep your hands busy, it can feel like an uphill battle for truckers.
But we get it—at The Trucker’s Body Shop, we know the struggles of life on the road. More importantly, we know you deserve to feel better, breathe easier, and enjoy life without that pack of cigarettes weighing you down.
We’re not going to lecture you or persuade you to quit. But for those who want to (and you probably do, that’s why you’re here), the guide is designed to help truckers like you stop smoking for good. We’ve got practical, no-B.S. advice to help you get there—and access to affordable treatment options like bupropion.
Why quitting is so important
It’s no secret that smoking is bad for your health, but understanding the specific toll it takes on your body can be a wake-up call. Cigarettes damage nearly every part of your body, from your lungs to your heart. Within just 24 hours of quitting, your blood pressure and heart rate will start to drop back to normal levels (ALA). That’s a major improvement within a day.
For truckers, it’s all the more important. Smoking can increase the risk of accidents.
How does smoking increase the risk of accidents?
Smoking distracts you while driving, and studies show that it messes with your concentration. Plus, if you’re always coughing or short of breath, it’s harder to stay alert behind the wheel.
Studies have found that smokers are 1.5 times more likely to have a vehicle crash than non-smokers and up to 2.5 times more likely to be injured at work (NIH).
What causes addiction to smoking?
The addictive nature of nicotine is serious. Nicotine stimulates the release of dopamine, a chemical in your brain that makes you feel good. Over time, your brain gets used to having nicotine around, making it hard to feel “normal” without it. This is why quitting can feel so tough: Your brain craves that nicotine hit (NIH).
Truckers are especially vulnerable because smoking becomes tied to everyday habits, like driving long distances or taking breaks at rest stops. These “triggers” can make it even harder to kick the habit. When you quit, your brain has to relearn how to function without nicotine. The good news? It can, and it will. You just need to give it time.
Challenges of quitting for truckers
Sitting for hours on end and dealing with traffic jams, bad drivers, and other road stress can make smoking seem like your only outlet. It’s understandable, but smoking is only adding to the problems.
And while many truckers feel like they need to smoke to stay awake, studies from the National Institutes of Health show that nicotine actually disrupts sleep patterns. Smoking leads to more exhaustion (NIH), and cigarettes make you more tired. That constant cycle of fatigue and smoking becomes a trap that only quitting can break.
How to quit smoking when you’re always on the road
We’re not going to sugarcoat it—quitting smoking is tough. But it’s also worth it.
Here are some effective strategies that have worked for other truckers to put down that pack for good:
1. Use nicotine replacement therapy (NRT)
Nicotine patches, gum, inhalers, or lozenges can help reduce cravings without the harmful effects of smoking. Studies have shown that using NRT can increase your chances of quitting by 50-60% (NIH). The nicotine patch, in particular, has been shown to nearly double the likelihood of quitting successfully (American Cancer Society). You can pick up NRT products at most pharmacies or talk to your doctor about which option is best for you.
Pro tip: Carry nicotine gum or lozenges in your truck so you can pop one whenever a craving hits. It’s a lot safer (and cheaper) than a cigarette break.
2. Change your routine
One of the hardest parts of quitting is breaking the routine that smoking fits into. If you always light up after a meal or with your coffee, switch things up. Instead of reaching for a cigarette, try grabbing a handful of almonds or sugar-free gum. Keep snacks like mints, nuts, or gum in your truck to keep your hands and mouth busy without reaching for a cigarette (UNC Health Johnston).
3. Use distractions
Cravings come in waves. They are temporary—they, too, shall pass.
One of the best ways to handle them is by distracting yourself. Listen to a true crime podcast, call a friend, or focus on the road ahead. If you’re on a long-haul, plan stretch breaks to break up the boredom and keep your mind off smoking. Cravings typically last just a few minutes, so hang in there. You can outlast it.
Stat to know: According to the American Lung Association and Navy Medicine, cravings and withdrawal symptoms start to diminish significantly after the first two weeks (Navy Medicine).
Health benefits of quitting smoking
Again, we’re not here to preach, but we are here to share the facts. Quitting smoking has nearly immediate benefits for your health. Reading and re-reading the timeline of benefits can be motivational.
Here’s a quick rundown of what happens after you quit (NHS, American Cancer Society).
- 20 minutes: Pulse returns to normal.
- 8 hours: Oxygen levels improve. Carbon monoxide levels in your blood go down by 50%.
- 24 hours: Your risk of heart attack begins to drop.
- 48 hours: All the carbon monoxide is flushed out. Lungs clear out the mucus. Senses of taste and smell improve.
- 2 weeks to 3 months: Circulation improves, and lung function increases by up to 30%.
- 3 to 9 months: Coughing and wheezing improve as lung function increases by up to an extra 10%.
- 1 year: Your risk of coronary heart disease is cut in half.
- 5 to 10 years: Your risk of cancer of the mouth, throat, or voice box (larynx) is cut in half. Your stroke risk also decreases.
- 10 years: Your risk of lung cancer drops to half that of a current smoker. Your risk for cancer of the bladder, esophagus, or kidney also decreases.
- 15 years: Your risk of coronary heart disease is close to that of a never-smoker.
Better sexual and reproductive health
Quitting smoking does more than just boost your lung health—it can also significantly improve your sex life and reproductive health. Truckers often face a cascading domino effect of challenges: the physical strain of being on the road for hours, unhealthy food choices, and the effects of smoking all have a negative impact on sexual performance (MyHealth Alberta).
Smoking reduces blood flow, which is essential for a strong and lasting erection. In fact, male smokers are more likely to experience erectile dysfunction than nonsmokers. And it’s not just about physical performance. Smoking also diminishes sexual desire, satisfaction, and sexual virility.
- Men who smoke 1-20 cigarettes a day have a 24% higher likelihood of erectile dysfunction than non-smokers.
- Men who smoke 20 or more cigarettes a day have a 39% higher likelihood of erectile dysfunction than non-smokers.
- Men who smoke often suffer from decreased sperm count, lower quality sperm, and abnormally shaped sperm. Overall, a smoker’s sperm often has a reduced ability to fertilize eggs.
And it’s not just men who benefit from better sexual and reproductive health. Women who smoke may face similar challenges.
According to Alberta Health Services, smoking in women may cause (MyHealth Alberta) some of the following issues:
- Reduced sexual sensation. Nicotine narrows blood vessels, making it harder for blood to fill the genitals to become and remain aroused.
- Increased risk for health complications if hormonal birth control is also used. Hormonal contraception, combined with narrowed blood vessels, puts you at increased risk for blood clots, heart attacks, or strokes.
- Birth control is less effective. Smoking can lower the level of estrogen in the body, meaning hormonal birth control may not work as well.
- Reproductive challenges. Smoking speeds up the rate of egg loss in your ovarian reserve, making conception more challenging. It also means menopause can occur 1-4 years earlier than in a non-smoker (ASRM).
By quitting smoking, men and women can improve their blood circulation, sex drive, and physical stamina, along with better fertility.
Better mental health
Smoking may feel like a stress reliever, especially when you’re on a tight schedule or stuck in a traffic jam, but the reality is that nicotine is actually a major contributor to mental health issues. Smoking can make you feel anxious, irritable, shaky, and moody when you don’t have a cigarette. Over time, nicotine changes the way your brain functions, which can increase feelings of stress rather than reduce them (NHS).
When you quit smoking, your brain chemistry starts to return to normal. You might feel more anxious in the first few weeks of quitting, but after that initial period, your mood adjusts. People who quit smoking experience less stress and fewer symptoms of depression (JAMA). You’ll also feel a greater sense of control, knowing you’ve kicked a bad habit and taken charge of your health.
The mental clarity and focus that come with quitting is an invaluable benefit, especially for those who spend long hours on the road.
Better focus and alertness for driving
For truckers, being alert on the road is critical. Many believe that smoking helps them stay awake, but in reality, nicotine disrupts your concentration and can lead to mental fog. Additionally, nicotine withdrawal causes irritability and poor focus, which can be dangerous when you’re behind the wheel for long stretches. This false sense of alertness from smoking actually sets you up for fatigue later, creating an unhealthy cycle of being hooked on nicotine (WebMD).
Once you quit smoking, your body and brain begin to repair the damage done by nicotine. Your blood circulation improves, allowing more oxygen to reach your brain, which leads to better focus. According to the National Institutes of Health, people who quit smoking also experience better sleep quality, which in turn improves alertness and concentration during the day (NIH, Medical News Today). Better sleep means better driving during those long hauls across the country.
Pro tip: Take frequent breaks to stretch and breathe deeply. This simple habit not only helps with the physical effects of quitting but also boosts mental clarity, reduces stress, and keeps you sharp on the road.
Medications and other treatment options
If you’ve tried quitting cold turkey and failed, you’re not alone. Only 4-7% of people who try quitting without any help succeed long-term (ALA). Luckily, there are medications available that can help. Here are some options:
1. Nicotine replacement therapy (NRT)
As mentioned earlier, nicotine patches, gum, or lozenges can increase your chances of quitting by managing cravings and withdrawal symptoms. They’re a solid option if you want to ease into quitting without the full-blown effects of nicotine withdrawal.
Pros: Accessible, affordable, and easy to use.
Cons: May cause minor irritation like skin sensitivity or mouth discomfort (CDC).
2. Prescription medications
Medications like Chantix (varenicline) and Zyban (bupropion) work by targeting the brain’s nicotine receptors to reduce cravings and withdrawal symptoms. These drugs have been shown to significantly improve quit rates.
Pros: Highly effective for people who struggle with nicotine dependence.
Cons: Possible varenicline and bupropion side effects include mood changes, trouble sleeping, or vivid dreams (FDA).
3. Counseling and support
Studies show that pairing medication with counseling greatly increases the chances of quitting for good (JAMA). Whether it’s phone support from 1-800-QUIT-NOW or an online community, having a support system makes a huge difference.
Pros: Free, accessible, and proven to boost success rates.
Cons: Requires time and commitment.
4. Surgery
In rare cases, surgical interventions like low-level laser therapy have been explored as an option for heavy smokers. While this method isn’t widely used, it’s worth discussing with a healthcare provider if other options haven’t worked. There isn’t enough research to fully support its effectiveness, but some former people claim it helps with reducing cravings (NIH).
How do OTR truckers get medications?
Ready to kick the habit but need a little extra help? With The Trucker’s Body Shop e-health visits, you can get connected to a doctor who understands your unique challenges as a trucker.
Here’s how easy it is:
- Make an appointment: Sign up online or call us, and we’ll set you up with a convenient time to talk with a doctor.
- Have a quick chat: You’ll speak with one of our medical professionals, who will assess your needs and guide you through your quit-smoking options.
- Get your meds delivered: Once you’ve got a plan, we’ll ship any medications directly to you, no matter where you’re parked.
No long waits, no hassle, just the support you need to finally kick the habit. We are fellow truckers here to help other truckers quit smoking.
Why should I quit if I’ve already been smoking for decades?
No matter how old you are or how long you’ve smoked, your health improves when you quit smoking—and you deserve better health.
Within minutes, your body starts to heal and you start feeling better. Here’s a timeline of the faster benefits you’ll see:
- Within minutes: Heart rate drops.
- Within 24 days: Nicotine levels in the blood drop to zero.
- Within several days: Carbon monoxide levels in your blood drop to the level of a non-smoker.
- Within 1-12 months: Coughing and shortness of breath improve.
- Within 1-2 years: Your risk of a heart attack drops significantly.
(Stats: CDC)
These are just the early health benefits. Benefits continue long past the first couple of years of quitting.
And there are financial benefits, too. If you’ve got a pack-a-day habit, quitting smoking can save you up to $2,500 a year (American Lung Association).
The benefits continue further. Your sleep improves when you quit (Nicorette). You literally sleep better at night when you’re not smoking. Why? Even when smokers are not awake, their bodies can feel the physical urge to smoke, and this disrupts their sleep. Non-smokers are better rested.
We can’t lie: After decades of smoking, your body will never fully heal itself to the way it was before you smoked, but you can feel better, breathe better, sleep better, have more physical stamina, and live longer with better health. Each new day you don’t smoke is another step in the right direction.
Bottom line
Quitting smoking is hard, but at The Trucker’s Body Shop, we believe in helping truckers look and feel their best. You deserve a life free from cigarettes, and with the right tools, you can achieve it. Take that first step today—your future self will thank you.
Frequently asked questions
How long does nicotine withdrawal last?
Withdrawal timelines are different for everyone. Symptoms of withdrawal typically set in 4-24 hours after smoking your last cigarette. Cigarette cravings are usually at their worst about three days in, and then will gradually begin to decline (Navy Medicine). For some smokers, it may take 3-4 weeks for withdrawal to fully subside (Medical News Today).
How can I keep my hands busy while I’m driving?
Hitting the road without a cigarette can be a major challenge. Tips that work for quitting smoking when you’re on the road include:
- Fidget with a pen cap or paper clip to occupy your hands.
- Chew on pretzel rods, licorice sticks, or beef jerky.
- Keep other healthy substitutes on hand such as sugar-free gum, mints, or nuts.
- Turn on your favorite music and sing along.
- Remove the ashtray, lighter, and cigarettes from your cab.
- Clean out your car and put in a car freshener to minimize the smell of cigarettes.
- Do not allow anyone else to smoke in your cab.
Remind yourself:
- “This urge to smoke will go away in a few minutes.” The urge to smoke usually only lasts 3-5 minutes (HSE).
- “My cab smells clean and I want to keep it that way.”
- “I’m driving better now that I’m not smoking.”
- “I just need to make it to ______.” Focus on the end of the song, the next exit, or any other near-future event. By the time it rolls around, the urge will often have passed.
How can I quit smoking if people around me are smoking?
When people in your family and social circle smoke, it can make kicking the habit even trickier. But it’s still possible, and even friends who smoke can support you in your efforts.
During the first few weeks of quitting, avoid situations where there is smoking or you will be tempted to smoke. Make sure to tell people you spend time around that you are quitting and ask them to support you by not smoking around you or offering you cigarettes.
You can even seek out a quit-buddy: Someone you can call when you want to smoke but you need them to help you resist the craving.
What is a Nicorette inhaler?
The Nicorette inhaler, also referred to as the nicotine oral inhaler, is a form of nicotine replacement therapy (NRT) that helps smokers quit by mimicking the hand-to-mouth action of smoking. It is a small plastic device shaped like a cigarette that delivers nicotine to the body through the mouth rather than the lungs.
Unlike traditional inhalers used for asthma, the Nicorette inhaler does not send medication into the lungs. Instead, nicotine is absorbed through the lining of the mouth and throat. This helps reduce withdrawal symptoms and manage cravings by providing a controlled amount of nicotine without the harmful chemicals found in cigarettes.
Key features:
- It requires a prescription from a healthcare provider.
- It’s designed to be puffed on frequently with shallow draws (do not inhale deeply).
- Each cartridge typically lasts for about 20 minutes of use (four 5-minute sessions or one 20-minute session), and it’s recommended to use at least six cartridges a day in the initial few weeks of quitting.
The inhaler is often recommended as part of a quit-smoking plan alongside other methods or medications, making it a helpful tool for truckers or individuals on the go who need a convenient, cigarette-like alternative to manage cravings. Talk to your doctor to see if this could be a good option for you and be sure to follow your doctor’s guidance on dosage (CDC).
