When you don’t get enough sleep, your body feels pain more intensely and takes longer to heal. Finding a comfortable sleep position can be challenging. Here are three to try.
A pillow in the right place can make all the difference
Back sleeping
Many people find that sleeping on their back is the best position to relieve discomfort. When you’re on your back, your weight is evenly distributed throughout your body.
Lie on your back.
Place a pillow under your knees. This keeps your knees and hips in a loose, mid-range position.
For your head pillow: Choose one that feels comfortable to you. You’ll want to keep your neck straight, which you can do with a thin style or memory foam pillow.
Stomach sleeping
If you like sleeping on your stomach:
Place a pillow under your pelvis and lower belly.
Make sure your feet are comfortable. You can try letting them hang over the edge of your bed, or place a pillow below your shins.
If you like sleeping on your stomach but find the pillow uncomfortable, try sleeping on your side while holding a body pillow. This gives your back more support.
For your head pillow: You may decide to skip a head pillow or choose one that’s a bit flatter.
Side sleeping
If you’re a side sleeper or want to try side sleeping:
Allow the right or left side of your body, including your shoulder, to make contact with your mattress.
Place a pillow or rolled-up towel (about the size of your fist) between your knees to support your hips and back.
If there’s a gap between your waist and the mattress, add another small pillow or rolled-up towel.
For your head pillow: Rest your head on a firm, rather than soft, pillow.
Try not to sleep on the same side every time or in the same position. Changing positions relieves pressure on certain parts of your body for pain-free sleep.
More than 40,000 Costco employees and family members are living with gut health issues. Many have been suffering in silence. Poor gut health can take a toll on your physical and mental health. But there’s help. Join the 13,000+ who have started using Cylinder*, your free digestive health program.
Your gut microbiome is the community of “good” and “bad” bacteria that live inside your stomach and intestines. They help you digest food, fight off germs and maintain a healthy weight. If your body doesn’t have enough good bacteria, bad bacteria can thrive, causing a range of health issues:
Digestive issues
Skin conditions
Mental health issues
Other health problems
Bloating/gas
Eczema
Anxiety
Headaches
Constipation
Psoriasis
Depression
Fatigue
Diarrhea
Rosacea
Mood swings
Joint pain
Heartburn
Acne
Inflammation
Irritable Bowel Syndrome (IBS)
Rheumatoid arthritis
Food sensitivities
Allergies
Cylinder: Learn about your gut health
Cylinder, your no-cost digestive health benefit, offers:
A free at-home GutCheck microbiome health test to measure the good and bad bacteria in your gut
Access to a team of experts, including a registered dietician and health coach, who can help you identify triggers and find symptom relief
Sign up at Go.CylinderHealth.com/Costco(access code: Costco) or call 888‑246‑5019. The program is available at no cost to employees and dependents age 18+ enrolled in a Costco medical plan. No diagnosis is needed to get started.
Foods that can help
When you feed your body, you’re also feeding the bacteria that live in your gut, helping them thrive. As a general rule, they’re healthy eaters. Try adding more whole foods to your diet and make sure you stay hydrated.
Foods that can hurt
As much as possible, try avoiding processed foods, such as:
Did you know? Cylinder can also help with colorectal cancer prevention by getting you ready for screenings, navigating appointments and helping you make lifestyle changes that can prevent cancer. Get started today.
How often have you heard “you are what you eat”? That’s because what you eat has such a big impact on your physical and mental health. Listen to these Costco employees as they share their experience with Cylinder*, the new free digestive health program.
Tony, and I’ve been a part of Cylinder for about 2 months.
I’m gluten free, so I gotta stay away from gluten or else I get arthritic pain in my hands and around my body.
Well, I met with my health coach. He’s fantastic.
And then the behavioral therapy. My son, he’s got a panic disorder. That can really, really help with him.
Okay. I feel better overall. The app is, and, and the health coach, has really helped with being mindful.
I have more energy. I think I’m happier.
And I’ve even gotten compliments from members at work.
This is amazing that they’re, they’re recognizing this as a way to get healthy.
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Darren and I think we’re going on 2 months.
I mean, I’ve always had a little bit of acne, you know. Especially as a 60 year old guy, I didn’t, you know, I didn’t think I should have acne anymore, but, so I thought, well, okay, maybe it is something to do with my eating. Then I got a little rosacea on my forehead about 6 months ago.
The actual western medicine doesn’t really have anything for it. And, you know, none of it seems to help. And everybody I know that’s had it, has it. You know, they can’t seem to get rid of it. So I thought, alright. I’m gonna try more of a holistic attempt. And I wanted to start eating better, and I thought Cylinder was kind of a nice way to do that.
The last couple of weeks, the redness has diminished. But the people from Cylinder, they’re amazing. My diet’s certainly better now than it was 2 months ago. There’s so many people at work that I know struggle with this. You know, if there was some way to reach some of these people, they would really benefit from it.
Cylinder is available now
Order your free gut microbiome health test with Cylinder, your free digestive health program. Learn about the good and bad bacteria in your gut, then connect with a registered dietitian and health coach to identify triggers that cause gut issues to help relieve your symptoms.
This take on popular avocado toast is a gut health powerhouse. Avocados give you fiber, healthy fats and potassium to help promote healthy digestion. Chickpeas supply more fiber and protein to keep you feeling full until your next meal. Plus, combining these two ingredients creates a nice texture for the otherwise smooth spread.
Costcoemployees can join WeightWatchers for as low as $9 per month, and spouses/domestic partners and dependentscan join for as low as $14.50each per month. Participants must be age18 or older to join. Sign up atWW.com/Costcoor call 866-204-2885.
Catch conditions early when they’re easier to treat
Skin cancer and breast cancer are the two most common cancers among Costco employees. More than 6,000 employees and their family members are dealing with skin cancer. Nearly 1,800 have been diagnosed with breast cancer. Find out how you can catch these conditions early, when treatment is most effective.
Preventive services such as annual physical exams and mammograms are powerful weapons in fighting these cancers. A recent study shows that regular mammograms reduce the risk of dying from breast cancer by 50%.1 Only 21% of Costco employees and family members get all of their recommended preventive services each year. Are you up to date on your preventive care?
Routine preventive care helps you stay ahead of illness and disease so you can be your best. Preventive care includes services such as your annual physical, certain blood tests, cancer screenings and vaccines, even dental cleanings and vision exams. This kind of care helps you and your doctor know how you’re doing. Most importantly, it can catch a health condition in its earliest stages, when it’s easier to treat.
How to find a PCP
Employees and their family members enrolled in a Costco medical plan can find an in-network primary care provider by visiting Costcobenefits.com and clicking “Find a Doctor” under Health & Wellness.
Mainland employees can learn more about how to find the PCP that’s right for them in this Aetna ID card update:
Aetna ID card update for mainland employees
To make it easier for you and your family members enrolled in an Aetna medical plan to access preventive care, your new Aetna ID card will have a PCP listed for you and each family member.
Here are a few other things to know:
Your plan hasn’t changed. It’s not an HMO. You are not required to see the PCP on your ID card and your plan doesn’t require a referral to see a specialist.
Your PCP was carefully selected. If you’ve seen a PCP in the last two years, we’ve added the most recent PCP or practice name to your card.
If you haven’t, we looked for PCPs accepting new patients within 25 miles who have met the Aetna Smart Compare® high standards for care.
You can change your PCP at any time, and as many times as you need, by calling your Aetna Health Concierge* at 800-814-3543 (TTY: 711).
If you change your PCP, we’ll send you a new card. Your digital ID card will be available on your Aetna member website the next day.
Note: If you see a physician’s assistant (PA) or nurse practitioner (NP), you may see the supervising physician’s name or the practice name on your card.
Your PCP is your partner in good health
Your primary care physician (PCP) is your first stop for preventive care. They can give you your annual physical and order blood work, tests and screenings.
Here are some recommended preventive services. Your age, gender, and family and personal medical histories can make a difference in which services you need and when to start them. Ask your doctor what’s right for you.
Don’t forget about dental and vision exams
Learn more about what regular dental care can do for you here.
It’s important to get an annual eye exam, even if you have perfect 20/20 vision. Eye exams can help catch brain tumors, cancer, heart disease and more. In 2024, over 100,000 Costco employees and family members got their annual eye exam. Nearly 3,400 discovered a condition they didn’t know about, giving them the opportunity to seek care. The most common conditions were:
High blood pressure or cholesterol
Diabetes
Cataracts
Glaucoma
Employees and their family members enrolled in a Costco medical plan are automatically enrolled in vision coverage.
The plan will pay:
Up to $80 for your annual refractive eye exam
$175 toward the purchase of prescribed eyewear every year (you don’t have to spend it all at once)
You also get $1,750 toward the purchase of prescribed medically necessary hearing aids every four years.
Protect your health by quitting tobacco or nicotine for good
If you use tobacco and/or nicotine, think about making this your year to quit. The Costco Tobacco & Nicotine Cessation Program can provide the support you need with a plan personalized for you. You’ve got so much to gain once you stop smoking, using tobacco or vaping, including:
A lower risk for heart attack and certain cancers
Improved blood flow
Better lung function
A lower risk for gum disease, tooth loss, dry eye syndrome and cataracts
And that’s just a start. Imagine climbing stairs or playing with the kids and not being out of breath. Even food tastes better! Visit Costcobenefits.com and click “Quit Tobacco” under Health & Wellness to start your journey to quitting for good.
Your benefits include preventive screenings and blood tests for a healthy heart, chiropractic care and custom foot insoles for a healthy body, and counseling or coaching for a healthy mind. If you need prescriptions for your heart, body or mind, the CHS Cares Medication Adherence Program* is here to support you.
Healthy heart
Preventive care services that keep your heart healthy may include:
Your annual physical
Blood pressure screening
Cholesterol screening
Blood sugar (glucose) testing
Height and weight measurements
Your primary care provider can tell you which services are right for you and how often to have them, based on your age, gender and medical history. Your PCP can also help you “know your numbers” (your test and screening results) and what they mean for your health.
Support for high blood pressure and diabetes
If you are diagnosed with or are at risk for diabetes or high blood pressure, your doctor may recommend medication or changes to your diet or exercise. It can be hard to know where to start.
Omada can help you manage your care between visits to your doctor. This app-based program provides you with:
A personalized program to guide you
Tools, such as a smart scale, glucose meter and/or blood pressure monitor (yours to keep)
Keeping your body healthy is easier when you’re not in pain. Use these benefits to help reduce aches and pains.
Chiropractic care
If you or a family member is experiencing back pain, neck pain, headaches or arthritis, working with a chiropractor might offer relief.
Changes to your Aetna** chiropractic care benefits in 2025 include:
The Aetna medical plan covers up to 30 chiropractic visits per year.
You no longer need to meet your plan’s deductible and coinsurance.
Your plan’s PCP copay applies.
Custom foot insoles
If you are suffering from foot, knee or back pain, custom foot insoles may help. FitMyFoot offers custom foot insoles to all Costco employees and family members at a cost of $75 per pair. No prescription is needed.
Your custom insoles will be shipped to your home address.
Get up to 3 pairs of custom insoles per year covered by your Aetna medical plan. Deductible and coinsurance apply.
Full-time employees who have already met their deductible will pay a 10% coinsurance, or $7.50 per pair.
Part-time employees who have already met their deductible will pay a 20% coinsurance, or $15.00 per pair.
Virtual physical therapy
Omada for Joint & Muscle Healthoffers virtual one-on-one physical therapy with a licensed physical therapist at no cost to help you bounce back from an injury, build strength and flexibility, prepare for a new exercise program or stay pain-free during everyday activities. Visit msk.omadahealth.com/Costco or call 888-409-8687 to get started.
Note: Omada for Joint & Muscle Health is not available to residents of Illinois. For assistance finding physical therapy, contact your Aetna Health Concierge at 800-814-3543 (TTY: 711).
Healthy mind
An important part of your annual physical is a depression screening. Your doctor may give you a questionnaire to fill out or talk with you about:
How often you feel depressed or hopeless
Whether you’ve lost pleasure in things you used to enjoy
Trouble falling or staying asleep
How often you feel tired or have little energy
Eating too much or too little
Identifying and treating depression or other mental health concerns can improve your life. Feeling better is possible, and help is available, 24/7.
Support for mental health
Resources for Living (RFL), your Employee Assistance Program (EAP), is a valuable resource for mental health care or simply to help with everyday life. Services are available to all Costco employees and their household members. Dependent children living away from home can use RFL up to age 26.
Find support for:
Anxiety, depression, stress and grief
Family, parenting or relationship challenges
Substance use concerns
And much more
Services include:
In-the-moment mental health or crisis support, 24/7
6 free counseling sessions per person, per issue, per year, with in-person, virtual and chat options
Well-being coaching to help you meet almost any personal goal
3 ways to find a therapist with RFL
Alma*: Access the Alma mental health counseling platform at RFL.com/Costco to help you find the therapist that’s right for you. Search by specialty, gender, language and more. Schedule unlimited free 15-minute consultations until you find the right fit. Then get automatic authorization to start your 6 free sessions.
RFL Care Partner: Connect with a Care Partner by live chat on the website or by phone at 833-721-2320 (TTY: 711). They can help you find a therapist and even schedule your appointments.
Talkspace: On-demand text or video chat therapy with a licensed therapist is available for teens age 13+ and adults. Get your first 6 sessions free, then copays apply. Visit RFL.com/Costco to get started.
Staying healthy with medications
Your doctor may prescribe medication for you heart, body or mind to help you reach or maintain your best health. Taking your medications as directed by your doctor — known as “medication adherence” — may seem like an easy thing to do. But research shows that nearly 50% of people don’t take their medications as prescribed.1 When this happens, a condition may worsen, which can lead to increased ER visits and hospital stays.
Costco Health Solutions (CHS)* can help. The free CHS Cares Medication Adherence Program* connects you to an expert pharmacist who can help you:
Work through barriers that are getting in your way, such as side effects or forgetfulness
Simplify medication routines
Learn simple and effective ways to improve adherence
Click here or call 800-890-5548 to schedule an appointment with a CHS pharmacist.
It’s a fact that the health of your teeth and gums has an impact on the rest of you. This makes your regular dental exams and cleanings especially important.
Regular dental cleanings:
Prevent tooth decay and gum disease
Catch dental concerns early when treatment is easier and less costly
Since medical issues can show their first signs in the mouth, preventive dental care can have an even bigger impact on your health. Regular dental cleanings can help spot:
Infections, injuries and some cancers
Immune disorders and osteoporosis
Eating disorders and malnutrition
Dental care can also:
Cut your risk of heart disease
Lower your risk of a stroke
Help control your blood sugar
Help lower your risk of rheumatoid arthritis
Reduce your risk of early delivery during pregnancy
Find a dentist and schedule a cleaning
If it’s been more than six months since your last dental cleaning, schedule your next dental visit today. Don’t have a dentist? Visit Costcobenefits.com and click “Find a Provider” under Health & Wellness > Dental to find an in-network dentist.
Your Costco benefits make it easy to keep your smile (and body) healthy, providing two free cleanings and exams each year when you use an in-network dentist.
NEW Dental incentive with Aetna Dental
Dental incentive: For mainland employees enrolled in the Aetna medical and dental plan, now there are even more benefits for getting your regular dental cleanings.
Earn a $50 credit toward your annual medical deductible or coinsurance when you and your dependents get at least one annual dental cleaning. You and each of your enrolled dependents are eligible to earn the credit.
Maternity health programs
Get help and support on your pregnancy journey
Whether you’re expecting or just starting to plan a family, get to know the programs available for help and support.
Mainland
NEWMaternity incentive: Earn up to a $400 credit toward your annual medical deductible or coinsurance when you or your spouse/domestic partner enroll and engage in the Aetna Maternity Program during and after your pregnancy. There is no cost for this program.
The Aetna Maternity Program lets you talk with specialty trained nurses about things such as prenatal care, newborn care and much more. You’ll also get:
Extra support for a high-risk pregnancy
Help to quit tobacco
Information on your plan’s lactation support and breast pump benefits
If you’re enrolled in the Triple-S medical plan, you have free access to SSS Contigo Mamá, an educational program that supports pregnant moms throughout pregnancy and up to six months postpartum.
The program offers:
Virtual workshops on prenatal care, childbirth and breastfeeding
If you’re enrolled in the HMSA medical plan, you have free access to the HMSA Pregnancy and Postpartum SupportProgram. To help you have a healthy pregnancy, this program pairs you with your own maternity nurse who’ll provide personalized education and counseling over the phone.
You’ll receive:
Support from a maternity nurse as a complement to the care you receive from your ob/gyn
Referrals to trustworthy resources and services
Help with your doctor’s instructions and answers to questions about care
Additional postpartum support during the first six months after delivery
Costco medical plans do not cover charges related to a dependent child’s pregnancy, including labor and delivery, except services that qualify as preventive services under the Affordable Care Act.
When a life is in danger, there’s no question that the emergency room (ER) is the place to go. But there are plenty of times when you just need quick care for something that’s not life-threatening. And sometimes it’s hard to know the difference. Get help knowing where to go for care when you need it from your Costco benefits.
The difference in time and money spent between going to the ER versus seeking care with other options can be dramatic. The average wait time for an ER visit can be 3 or more hours. Additionally, ER visits require: $150 copay + your deductible to be satisfied ($250-$550) + your coinsurance (10-20%). You have more convenient – and lower cost – options for care. Get to know your options, and keep them in your contacts for when you need care in a hurry.
When it’s a true emergency, call 911 or go to the nearest emergency room. True emergencies are always covered under your plan, even if the ER is out of network.
When you need non-emergency care, you have more convenient options. To find in-network primary care providers, urgent care centers and walk-in clinics, visit Costcobenefits.com and click “Find a Doctor” under Health & Wellness. Or call your Aetna Health Concierge* at 800-814-3543 (TTY: 711).
Not sure if it’s an emergency? To talk with a nurse any time, call the 24-Hour Nurse Line* at 800-556-1555 (TTY: 711). You can also try 98point6®**text-based care, 24/7, at home or on the go. Visit 98point6/Costco** or download the app so you’re ready when you need care.
