Cessation science
All Quitaro blog posts in "Cessation science".
Can't sleep after quitting smoking? What's going on and what helps
Sleep changes are a common part of nicotine withdrawal. Understand why insomnia can happen after quitting and build a calmer bedtime plan.
How to pick a quit date (and what to do the week before)
Choose a quit date you can act on, prepare your home and routines, and make the first smoke-free week easier with a practical plan.
Smoked after quitting? What to do after a slip
One cigarette does not erase your quit. Learn the difference between a slip and relapse, what to do in the next hour, and how to start again.
Weight gain after quitting smoking: what is typical and what helps
Some people gain weight after quitting smoking, but the health benefits of quitting are much larger. Learn what is typical and what helps without making food another battle.
Cold turkey vs nicotine replacement therapy: which works better?
Cold turkey and nicotine replacement therapy are both common quit approaches. Here is what Cochrane, the NHS, and CDC evidence says about the trade-offs.
Nicotine withdrawal timeline: what to expect hour by hour, day by day
A practical nicotine withdrawal timeline, from the first hours through the first month, with symptoms, what can help, and when to ask a clinician.
Does putting money on the line help you quit? What the trials say
A 2025 Cochrane review and three landmark trials on paying people to quit and putting your own money down: what they found, and what they don't prove.
What the 66-day habit study actually says (and why Quitaro uses 60 days)
The famous "66 days" is a median from 39 people forming simple habits, with a range of 18 to 254 days. What it means for quitting, and why Quitaro uses 60.
Quit smoking timeline: what happens to your body from 20 minutes to 10 years
What the WHO and NHS say happens after your last cigarette, from 20 minutes to 15 years, in one sourced table, plus why your own timeline may differ.