How the cost-of-living crisis could affect your sleep and how to fix it

As the UK is amid a cost-of-living crisis, rising energy bills, food inflation and stress are all expected to affect the most vulnerable homes this autumn and winter. With this in mind, experts at  Bed Kingdom decided to look at how this is likely to affect your sleep, as well as what you can do to remedy these issues whilst on a budget. The study looks at two factors that are most likely to affect sleep as a result of the cost-of-living crisis in the poorest and most vulnerable homes, cold temperatures in the home and stress. 

These two categories have been selected in response to a recent survey conducted by the Royal College of Physicians (RCP) on how the rising cost of living damages the nation’s health. The survey concluded that 55% of British people blame the cost-of-living crisis for deteriorating health. Of those, 84% cited heating costs, and 16% cited stress.  

Cold temperatures in the home – How can the cold affect my sleep?

As energy prices soar this October, many people will be limiting their house heating to save some money. A recent poll commissioned by the Liberal Democrat party revealed that almost one in four adults in the UK would not switch their central heating on this winter. Below are the potential effects that cold temperatures can have on your sleep as well as what you can do to remedy them. 

Cooler temperatures can help you sleep better 

Sleeping in a warm room may not be possible for many people this winter. Interestingly, the National Sleep Foundation believe that the best way to fall asleep quickly and get a better quality sleep is to sleep in a cooler room. The body’s natural temperature fluctuates throughout the day, and as you become drowsy, the body temperature goes down, reaching its lowest level at 5 am. Sleeping in a room that is too hot can interfere with your body’s natural dip in temperature and may cause restless and interrupted sleep. The World Health Organization (WHO) recommends setting temperatures to 18°C for optimal sleep.  

Sleeping in a very cold environment can be detrimental to your health 

While sleeping in an 18°C environment is considered the optimal sleeping temperature, sleeping in temperatures any lower than that can have severe effects on the body.  The body must work harder to sleep when subjected to cold temperatures. Heart rates and blood pressure increase and can lead to heart attacks in serious cases, especially in the elderly or those with pre-existing health conditions. Below is a list of home temperatures and their associated risks: 

• 24°C+ – Cardiovascular risk of strokes and heart attacks 
• 21-24°C – Increasing discomfort 

• 18-21°C – Comfortable temperatures 
• 16-18°C – Discomfort, small health risks 
• 12-16°C – Risk of respiratory diseases 
• 9-12°C – Risk of strokes, heart attacks 
• <9°C – Risk of hypothermia 
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Fix: How to keep warm whilst you sleep 

Firstly, if you can, adjust the thermostat in your bedroom to 18°C for the optimal sleeping temperature. If that is not an option for you, a few cheaper options can help keep you warm at night: 

• Wear socks to bed – You don’t want to wear socks that are too thick as these can cause you to overheat. Try a thin pair of cotton socks to help to regulate body temperature. 
• Take a hot water bottle to bed – Using a hot water bottle in bed (not directly on your skin) induces sleep and cools down slowly throughout the night, helping your sleep to be uninterrupted. Hot water bottles are a very cheap option to keep warm, usually costing less than £5. 
• Use a thicker duvet– A thicker duvet can help you keep warm if your room temperature is too chilly. A 13-15 tog duvet is recommended for the winter months whilst autumn and spring call for a slightly lighter ten tog duvet. Argos are currently selling a ‘Slumberdown soft & huggable’ 13.5 tog duvet at half price for only £12.  

Stress – How can stress affect my sleep? 

Stress and sleep are very closely linked, as stress can severely impact sleep quality and duration. Whilst it is normal to feel stressed occasionally, the growing anxieties associated with the cost-of-living crisis are causing stress levels to rise in the UK.  

Lower levels of sleep-disrupting stress hormones are released in cold weather  

Cortisol is a steroid hormone produced in your adrenal glands and acts as a stress regulator. A study by the American Physiological Society found that cortisol is at its highest levels in the summer and eases off during the winter. This indicates that people are generally less stressed in winter and, therefore, able to sleep better. Of course, this will not be the case for many Brits who will struggle to pay their bills and afford food this winter.  

Stress can cause sleep deprivation 

Chronic stress can cause the nervous system to stay in a heightened state of arousal for extended periods. This state can severely impact physical and mental health. Sleep deprivation is a common side effect of stress, as being in a heightened state of alertness can delay a person falling asleep. Lack of sleep, as a result, can cause further stress, causing a cycle of insufficient sleep. Below are the common symptoms associated with a lack of sleep:

• Impaired memory 
• Excessive daytime sleepiness 
• Lack of alertness 

• High blood pressure 
• Depression 
• Lower sex drive 
• Reduced immune system function  

Fix: How can I de-stress at night? 

Lowering stress levels in the evening and up to bedtime is imperative for good quality sleep. Below is a list of lifestyle changes you can make to help reduce your stress levels: 

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• Mindfulness and meditation – Research on 3,515 participants has shown that practicing mindfulness led to small-to-moderate improvements in anxiety, stress and depression. Shutting off your electronic devices 30 minutes before bed and being aware of your feelings in the present moment will help you de-stress.  
• Avoid caffeine and try a sleepy tea – Consuming caffeine should be avoided in the afternoon to allow you to sleep. There are some great sleep-inducing teas that many swear by to help them drift off. Aldi sells an 85p box of ‘Diplomat sleep’ tea containing camomile, vitamin B3, niacin and passion flower that has been reported to help those who suffer from insomnia to get to sleep at night. 
• Exercise – A 2017 review published that physical exercise effectively reduces stress and anxiety symptoms. Further evidence suggests that sleep quality is improved in those with sleep difficulties who exercise before bed. Taking a walk an hour before bed will reduce stress and aid digestion, and will therefore improve your quality of sleep. 

An expert from Bed Kingdom commented on the study:  

“The cost-of-living crisis is sure to have a detrimental impact on the quality of sleep of the most vulnerable in the UK. Whilst the associated stress and cold temperatures can negatively impact the duration and quality of sleep of many vulnerable families, many lifestyle changes can be adopted to help. 

Mindfulness techniques, exercising, and sleeping with thicker duvets can all help you get a better night’s sleep.” 

Source: https://www.bedkingdom.co.uk/  who conducted the research.