Awful Nights Sleep

Well it's the beginning of day 4 :) and last night was again really bad, I kept waking up every half hour and finally decided to get up at 4:45am.
I went on a 6 mile walk yesterday too as I thought it would tire me out but it also had my legs aching so that contributed to the sleeplessness.

Yesterday was by far the worst day for cravings, really strong and persistent throughout the day, I have also starthed coughing up the black tarry mucus phlem stuff now which looks absolutely gross and (here is a tip you wont find anywhere ) I am keeping it, YUKKKK but yep i'm keeping it, and you know why? It looks disgusting and just seeing what is coming out of my lungs helped me beat the cravings yesterday, so if its a weapon I can use in the fight to quit then i'm going to use it.

I suspect today is going to be a craving day but I WILL get through it, and not having access to any cigarettes is an absolute must, I may have caved in yesterday if there had been a cigarette near me.

Here is a list I picked up from somewhere whilst looking into quitting smoking and so far it is pretty spot on.
All this starts to occur from the moment you quit smoking.

•  20 minutes	Your blood pressure, pulse rate and the temperature of your hands and feet have returned to normal.
•  8 hours	Remaining nicotine in your bloodstream will have fallen to 6.25% of normal peak daily levels, a 93.25% reduction.
•  12 hours	Your blood oxygen level will have increased to normal and carbon monoxide levels will have dropped to normal.
•  24 hours	Anxieties have peaked in intensity and within two weeks should return to near pre-cessation levels.
•  48 hours	Damaged nerve endings have started to regrow and your sense of smell and taste are beginning to return to normal. Cessation anger and irritability will have peaked.
•  72 hours	Your entire body will test 100% nicotine-free and over 90% of all nicotine metabolites (the chemicals it breaks down into) will now have passed from your body via your urine.  Symptoms of chemical withdrawal have peaked in intensity, including restlessness. The number of cue induced crave episodes experienced during any quitting day will peak for the "average" ex-user. Lung bronchial tubes leading to air sacs (alveoli) are beginning to relax in recovering smokers. Breathing is becoming easier and the lung's functional abilities are starting to increase.
•  5 - 8 days	The "average" ex-smoker will encounter an "average" of three cue induced crave episodes per day. Although we may not be "average" and although serious cessation time distortion can make minutes feel like hours, it is unlikely that any single episode will last longer than 3 minutes. Keep a clock handy and time them.
•  10 days	10 days - The "average ex-user is down to encountering less than two crave episodes per day, each less than 3 minutes.
•  10 days to 2 weeks	Recovery has likely progressed to the point where your addiction is no longer doing the talking. Blood circulation in your gums and teeth are now similar to that of a non-user.
•  2 to 4 weeks	Cessation related anger, anxiety, difficulty concentrating, impatience, insomnia, restlessness and depression have ended. If still experiencing any of these symptoms get seen and evaluated by your physician.
•  21 days	Brain acetylcholine receptor counts that were up-regulated in response to nicotine's presence have now down-regulated and receptor binding has returned to levels seen in the brains of non-smokers.
•  2 weeks to 3 months	Your heart attack risk has started to drop. Your lung function is beginning to improve.
•  3 weeks to 3 months	Your circulation has substantially improved. Walking has become easier. Your chronic cough, if any, has likely disappeared. If not, get seen by a doctor, and sooner if at all concerned, as a chronic cough can be a sign of lung cancer.
•  1 to 9 months	Any smoking related sinus congestion, fatigue or shortness of breath have decreased. Cilia have regrown in your lungs, thereby increasing their ability to handle mucus, keep your lungs clean and reduce infections. Your body's overall energy has increased.
•  1 year	Your excess risk of coronary heart disease, heart attack and stroke have dropped to less than half that of a smoker.
•  5 to 15 years	Your risk of stroke has declined to that of a non-smoker.
•  10 years	Your risk of being diagnosed with lung cancer is between 30% and 50% of that for a continuing smoker (2005 study). Risk of death from lung cancer has declined by almost half if you were an average smoker (one pack per day).  Your risk of pancreatic cancer has declined to that of a never-smoker (2011 study), while risk of cancer of the mouth, throat and esophagus has also declined. Your risk of developing diabetes is now similar to that of a never-smoker (2012 study).
•  13 years	Your risk of smoking induced tooth loss has declined to that of a never-smoker (2006 study).
•  15 years	Your risk of coronary heart disease is now that of a person who has never smoked.
•  20 years	Female excess risk of death from all smoking related causes, including lung disease and cancer, has now reduced to that of a never-smoker (2008 study). Risk of pancreatic cancer reduced to that of a never-smoker (2011 study).