What Is a Roll-Your-Own Cigarette?

Benefits of Rolling Your Own Cigarettes Commercial cigarettes are the most popular smoking product, but there’s an alternative that offers some unique advantages: the Roll-Your-Own (RYO) cigarette. This type of cigarette is made by hand-rolling loose tobacco using cigarette paper, a rolling machine, or pre-made tubes. RYO cigarettes are also known as roll-ups, burns and rolls, or rollies.

How to Make a Roll-Your-Own Cigarette

There are several ways to create an RYO cigarette:

• Manual Rolling: Use tobacco and rolling paper to hand-roll a cigarette.
• Rolling Machine: A tool that creates evenly packed, tightly rolled cigarettes.
• Cigarette Tubes: Pre-made tubes (with or without filters) that you can fill with tobacco.

While still unhealthy, RYO cigarettes may contain fewer harmful chemicals than commercial ones.

Benefits of Rolling Your Own Cigarettes

Despite their health risks, RYO cigarettes offer several advantages over traditional commercial cigarettes. Below are some of the most commonly cited benefits:

1. Lower Risk of Death After a Heart Attack

Surprisingly, studies have shown that RYO cigarette smokers may have a lower risk of death following a heart attack compared to non-smokers or commercial cigarette smokers. Additionally, some research suggests smokers may respond more positively to heart attack treatment.

2. You Control the Amount You Smoke

One of the main benefits of rolling your own is portion control. Making a rollie requires time and effort, unlike commercial cigarettes that are ready to use. This added step naturally limits how much you smoke and may help those trying to reduce nicotine intake.

3. A Gradual Way to Quit Smoking

RYO cigarettes can be used as a stepping stone to quitting. Because you control the size and amount of tobacco, you can reduce your consumption over time, making it easier to transition away from nicotine altogether.

4. Psychological Benefits

People often smoke to relieve stress or stimulate the brain. Nicotine, found in both commercial and RYO cigarettes, triggers dopamine release—a chemical that induces feelings of pleasure and relaxation.

For some, especially individuals with schizophrenia, smoking has been associated with fewer episodes and a reduced impact of the disorder. It may also indirectly reduce the risk of dementia and Alzheimer’s disease, although more research is needed in this area.

5. Transparency: You Know What You’re Smoking

One major advantage is that you know exactly what goes into your cigarette. Unlike commercial cigarettes, which often contain a long list of hidden chemicals, rollies offer more control and even customization—such as adding flavors or herbal blends.

6. A Natural Appetite Suppressant

Another unexpected benefit: RYO cigarettes may help with weight control. Tobacco can suppress appetite temporarily, which may aid in managing weight or controlling eating disorders. Some research suggests this effect can help combat obesity in the short term.

7. Rollies Are More Affordable

Perhaps the most appealing benefit for many is the cost savings. RYO cigarettes are significantly cheaper than commercial brands.

Here’s a cost comparison:

• Bag of tobacco: $18
• 100 cigarette papers or tubes: $4
• Rolling machine (optional): $2–$80

Weekly cost: ~$25
Monthly cost: ~$80
Compare that to commercial cigarettes, which can cost $30–$40 a week or $120–$160 a month.

RYO Cigarettes and Neurological Health

Some studies suggest that long-term smokers are less likely to develop neurological diseases such as Parkinson’s, compared to non-smokers or short-term smokers. While this doesn’t justify smoking, it’s an interesting correlation observed in some research.

Final Thoughts: Are RYO Cigarettes a Better Option?

While roll-your-own cigarettes are not healthy, they do offer:

• Lower cost
• More control over tobacco intake
• Fewer additives
• Potential psychological and neurological benefits

If you’re seeking a more mindful approach to smoking or looking to gradually quit, RYO cigarettes may be a more manageable option. Just remember—quitting altogether is always the healthiest choice.