Tag: Sleep health

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2 MIN READ

MARCH 2025

Can’t sleep? Try Sleepio

A good night’s sleep is one of the best things you can do for your physical and mental health. But if you’re like a lot of Costco employees, you may have a varying work schedule, and may not have the same start and end to each day. That can make it harder to fall asleep — and stay asleep — night after night. This can take a toll on your body and mind, putting you at risk for mental health issues, obesity, diabetes and heart disease. Your new free benefit Sleepio can help.

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Sleepio is here

Sleepio is a six-week guided online program for better sleep. It’s tailored to you and simple to use. Clinical studies have shown the program improves the sleep of those who use it.  

Here’s how to join:

  • Complete the coverage check at sleepio.bighealth.com/Costco 
  • Click the link in the confirmation email you receive to download the Sleepio app and create your account

Note: Make sure you start the process by registering on the Sleepio website. There are two Sleepio apps, and the link in the confirmation email will send you to the right one.  

Here’s how it works:

  • You start by taking an in-app baseline sleep quiz to determine your sleep habits and challenges.
  • You then get access to a personalized care plan.
  • In just 5 minutes a day, you’ll learn effective ways to get better sleep, including a wind-down routine, relaxation exercises and ways to calm your thoughts.
  • You’ll better understand why you have sleep problems, what makes them worse and how to get back to better sleep for good.

Sleepio is available at no cost to you and your family members age 18 or older enrolled in a Costco medical plan. Get help to clear your mind, get better sleep and have better days in just six weeks. Learn more at sleepio.bighealth.com/Costco.

4 tips for more zzzzzzs

  1. Eat healthy. A varied diet with plenty of vitamins, minerals and antioxidants makes a major contribution to your immune system, overall health – and sleep. Dietitians recommend 3-5 servings of different fruits and vegetables each day.
  2. Power down. Avoid cell phones, TVs and computers in the hour or two before bedtime. Limit caffeine to the start of your day.
  3. Establish a bedtime routine. Take a warm shower or bath. Listen to calming music. Having a routine helps condition your mind and body for sleep.
  4. Protect your time and energy. Trying to do too much or be everything to everyone can cause stress and anxiety and affect your sleep. Set boundaries if you’re over-extended and make time to unwind and do the things you enjoy.  

Sources:
National Sleep Foundation. The link between nutrition and sleep.

Check out these sleep and diet resources. 

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2 min read

2 MIN READ

MARCH 2025

3 sleeping positions that ease pain

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.

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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. 

Check out these sleep resources. 

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Video: 2025 Benefits changes

VIDEO: 2025 BENEFITS CHANGES

NOVEMBER 2024

The hot list: Benefits changes for 2025

Want to know what’s coming in 2025? Watch this new video so you can learn about the new and enhanced benefits arriving soon.

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Discover new and updated benefits available January 1, 2025

Aetna ID card update*

To ensure that you and your family members enrolled in the Aetna medical plan have access to a primary care physician (PCP), a PCP will be assigned to you and your enrolled family members on your Aetna® ID card. Their phone number will be provided so you can call to schedule your preventive care or a new patient appointment. If you already have a PCP you’ve seen in the last two years, that provider will be the name on your card  

  • If you see a nurse practitioner or physician’s assistant, their supervising physician will be the name on your card 
  • You are not required to see the assigned PCP and can change the PCP on your card at any time 
  • There are no changes to your medical plan — this is not an HMO, so you don’t need to get a referral from a PCP to see a specialist 
  • Contact your Aetna Health Concierge at 800-814-3543 (TTY: 711) if you have questions or you’d like to change the PCP on your card 

Dental incentive*

  • Earn a $50 credit toward your annual medical deductible or coinsurance when you get at least one annual dental cleaning 
  • Available for you and each dependent enrolled in Aetna Medical and Dental® plans  

Maternity incentive*

  • Earn up to a $400 credit toward your annual medical deductible or coinsurance for you or your spouse or domestic partner when you enroll and engage in the Aetna Maternity Program during and after your pregnancy 
  • The earlier in your pregnancy you enroll, the more you can earn 
  • Visit Aetna.com/Maternity or call 855-282-6344 (TTY: 711) to learn more and enroll

Chiropractic visits*

  • You’ll have coverage for up to 30 chiropractic visits per year  
  • You no longer need to meet your deductible or coinsurance for visits
  • Your plan’s PCP copay applies
  • Available for you and your dependents enrolled in an Aetna Medical plan

No-cost visits to 98point6®** 

  • Text-based visits to board certified doctors for a $0 copay
  • Available to you and your dependents age 1+ enrolled in a Costco medical plan  
  • Get visit-ready by registering at 98point6.com/Costco or on the 98point6 app 

FitMyFoot 

  • All employees and their family members can get custom foot insoles for $80 per pair to help with foot, knee or back pain
    • Download the FitMyFoot app to scan your feet 
    • Then visit FitMyFoot.com/CostcoEmployee to place your order
    • Custom foot insoles are shipped to your home address
  • For employees and dependents enrolled in an Aetna medical plan, up to three pairs of insoles per year are covered. Deductible and coinsurance apply.

Alma  

  • Effective January 1, 2025, you’ll have expanded access to mental health providers and a new way to search for a therapist online through Resources for Living (RFL). Alma, available through the RFL website, allows you to search for providers who are in the network and accepting new patients. Also, with Alma, you:
    • Can schedule a consultation with the provider of your choice
    • Receive automatic authorization for 6 free therapy sessions per issue per year for you, all your household members and dependent children up to age 26
    • Filter your provider search based on personal preferences
    • Can view a provider’s profile before requesting a consultation
    • On average, have your first therapy session within 5 days
    • Have access to providers that offer both virtual and in-person support

Well-being coaching

  • You can also talk with an RFL Well-being coach for free and confidential coaching sessions to help with your personal goals, such as:
    • Developing better eating habits
    • Learning better time management
    • Stepping out of your comfort zone
  • Visit RFL.com/Costco or call 833-721-2320 (TTY:711) to learn more

WeightWatchers

  • Your monthly rates are now even lower! $9 for you and $14.50 for your spouse or domestic partner and dependents 18+ 
  • Visit WW.com/Costco or call 866-204-2885 to learn more 

LifeMart

  • Discounts on gym memberships, virtual fitness and childcare** programs 
  • Click here to access your employee savings 

Sleepio

  • A no-cost, online sleep improvement program
  • Clinically proven to help you clear your mind, get better sleep and have better days in just 6 weeks
  • Available to you and your dependents 18+ enrolled in a Costco medical plan
  • To get started:
    • Visit Sleepio.bighealth.com/Costco and complete the coverage check
    • Click the link in the confirmation email you receive to download the Sleepio app and create your account
    • Complete the baseline sleep quiz and start seeing the benefits of Sleepio

Cylinder** Available now!

  • Expert help and support for gut health and digestive issues, no diagnosis needed
  • Available at no cost for you and your dependents 18+ enrolled in a Costco medical plan 
  • Get started at Go.CylinderHealth.com/Costco (access code: Costco) or call 888‑246‑5019

Dependent basic life insurance

  • Your dependents enrolled in a Costco medical plan automatically receive basic life insurance with Unum at no cost to you.
  • Coverage increases from $1,500 to $3,000 for each enrolled dependent

New programs and services are available January 1, 2025. Visit Costcobenefits.com to learn more.

*Available to the Mainland only.
**Not available in Puerto Rico.

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GET SUPPORT

SEPTEMBER 2024

Why chronic pain causes fatigue and depression

Are you suffering from chronic pain? Do you feel too tired to get things done? Is not being as efficient as you like getting you down? 

Chronic pain can be a stubborn and complex condition to treat, since it can create problems beyond the obvious physical discomfort. Your Costco benefits offer a variety of programs to help you manage chronic pain (and the stress that can come with it) and get back to living your life.

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What is chronic pain?

According to the National Institutes of Health, 25.3 million U.S. adults live with chronic pain (pain that lasts three months or longer).1 This persistent pain can result from an injury, illness, infection or medical condition such as arthritis or migraine headaches. It can range from an annoyance to a source of severe suffering.

Chronic pain and fatigue

When chronic pain persists, the discomfort can make it difficult to get restorative sleep. Pain can trigger feelings of sadness and despair, which can make getting a good night’s sleep even harder. At the same time, a lack of quality sleep can decrease your pain tolerance and intensify your experience of pain.

Chronic pain and depression

Chronic pain can make it difficult to exercise, socialize, work and enjoy even the simplest things in life. Thoughts about the pain and reduced physical activity can lead to feelings of sadness and loss.  

The stress of putting all your efforts into managing your pain while still trying to keep up with life’s demands can be stressful and deepen feelings of depression. It’s a common predicament — between one-third and three-quarters of people with chronic pain experience moderate to severe depression.

4 ways to manage the mental health effects of chronic pain

No matter the location, source or intensity of the pain, if left untreated, it’s likely to affect your ability to live a healthy, happy life. Here are some approaches you can take to reduce the fatigue and depression from chronic pain.

number 1

Get counseling.

Therapy can help you identify and change the negative thoughts and feelings that can make pain worse. Start with a program tailored to your specific needs through AbleTo*.  These no-cost eight-week programs provide one-on-one therapy, coaching and digital exercises to help you deal with the anger, frustration, depression and anxiety that can come with chronic pain. 

number 2

Participate in physical therapy.

A physical therapist will work with you to identify areas of weakness or stiffness that may be adding to the pain and treat those areas with targeted exercises. Take advantage of free virtual physical therapy through Omada for Joint & Muscle Health and work one-on-one with a licensed physical therapist in the comfort of your home to get the help you need. 

number 3

Try meditation.

Studies show that meditation can lessen pain and stress by retraining the brain to better deal with pain. Keep it simple to start out — just allow yourself to focus on the present moment, letting go of any judgement. For help, turn to Resources for Living and their library of videos and podcasts that can get you started with a meditation practice.

number 4

Cut back on unhealthy substances.

Alcohol can make sleep problems worse and increase depressive symptoms. Smoking restricts blood flow, which prevents healing. If you have chronic pain, drink less or no alcohol. Work with the Costco Tobacco Cessation Program to help you quit nicotine products for good.

These strategies can help ease your pain, promote relaxation and improve your outlook. Check out the resources below to get started. 

1National Institutes of Health. NIH analysis shows Americans are in pain.
*Not available in Puerto Rico. 

Sources:
AbleTo. Why chronic pain causes fatigue and depression.
Mayo Clinic Health System. Pathways through persistent pain: tips for managing chronic pain.
Healthline. Meditating for chronic pain management.

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Learn the basics

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LEARN THE BASICS

FEBRUARY 2023

Stay healthy at every age and stage

The foundation of good health is the same no matter your age! Eat healthy, be active, go to the doctor or nurse for regular checkups, take care of your mental health, and don’t take unnecessary risks, like texting while driving. Whether you’re in your 20s, 30s, 40s or beyond, we’ve got you covered.

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Here’s what you should do every day to thrive no matter what age you are:

  • Eat healthy — use the MyPlate Plan to get started.
  • Get help to quit smoking or using tobacco products (or don’t start).
  • Limit alcohol use to 1 drink or less per day, 6 or less per week.
  • Understand the signs of substance misuse.
  • Wear a helmet when riding a bike and wear protective gear for sports.
  • Wear a seat belt in cars and don’t text while driving.
  • Protect yourself from the sun by applying sun protection factor (SPF) sunscreen of 30 or more before you head outdoors.
  • Get at least 30 min of physical activity a day for your physical well-being. Activities can include walking the dog, hiking with your family, gardening or even cleaning your house.
  • Get between 7-9 hours of sleep each night so you’re not tired in the morning.

Learn what steps to take for good health at your age

Choose your age group:

Late teens, 20s & 30s | 40s & 50s | 60s, 70s & beyond

Stay healthy in your late teens, 20s & 30s

Here are some topics to help guide your discussion at your annual exam with your doctor.

  • My family health history, especially of cancer, heart disease and diabetes
  • My weight, diet and physical activity level
  • Whether I use tobacco, alcohol or drugs
  • Any violence in my life
  • Depression and other mental health concerns
  • Whether I plan to get pregnant in the next year or the right birth control for me

I’ll ask my doctor whether I’m at higher risk for or need tests, medicine or vaccines this year for:

  • Blood pressure
  • Breast cancer
  • Cervical cancer (from age 21)
  • Chickenpox
  • Flu
  • Hepatitis A, B or C
  • HIV
  • HPV
  • Measles, mumps and rubella
  • Meningitis
  • Sexually transmitted infections
  • Tetanus, diphtheria and whooping cough
  • Tuberculosis
  • Urinary incontinence

Stay healthy in your 40s & 50s

Here are some topics to help guide your discussion at your annual exam with your doctor.

  • My family health history, especially of cancer, heart disease and diabetes
  • Perimenopause/menopause symptoms
  • My weight, diet and physical activity level
  • Whether I use tobacco, alcohol or drugs
  • Any violence in my life
  • Depression and other mental health concerns
  • Whether I plan to get pregnant in the next year or the right birth control for me

I’ll ask my doctor whether I’m at higher risk for or need tests, medicine or vaccines this year for:

  • Blood pressure
  • Breast cancer (including mammogram)
  • Cervical cancer
  • Cholesterol
  • Diabetes
  • Flu
  • Hepatitis A, B or C
  • HIV
  • HPV
  • Measles, mumps and rubella
  • Meningitis
  • Sexually transmitted infections
  • Tetanus, diphtheria and whooping cough
  • Tuberculosis
  • Urinary incontinence

I’m in my 50s, so I’ll also ask my doctor about:

  • Low-dose aspirin (for heart attack or stroke risk)
  • Colorectal cancer
  • Lung cancer (if 55 and older and smoking now or have quit within the last 15 years)
  • Osteoporosis
  • Shingles

Stay healthy in your 60s, 70s & beyond

Here are some topics to help guide your discussion at your annual exam with your doctor.

  • My family health history, especially of cancer, heart disease and diabetes
  • My weight, diet and physical activity level
  • Whether I use tobacco, alcohol or drugs
  • Any violence in my life
  • Depression and other mental health concerns
  • Who will make health care decisions for me if I’m unable to

I’ll ask my doctor whether I’m at higher risk for or need tests, medicine or vaccines this year for:

  • Blood pressure
  • Breast cancer (including mammogram)
  • Cervical cancer
  • Cholesterol
  • Colorectal cancer
  • Diabetes
  • Flu
  • Hepatitis A, B or C
  • HIV
  • Lung cancer (if you smoke now or have quit within the last 15 years)
  • Measles, mumps and rubella (if born after 1956)
  • Meningitis
  • Osteoporosis
  • Pneumonia
  • Shingles
  • Sexually transmitted infections
  • Tetanus, diphtheria and whooping cough
  • Tuberculosis
  • Urinary incontinence

I’m in my 70s, so I’ll also ask my doctor about:

  • Low-dose aspirin (for heart attack or stroke risk)
  • Cervical cancer
  • Measles, mumps and rubella (if born after 1956)
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Here’s what Costco employees are saying about 2nd.MD:

The doctor was amazing and made sure I was aware of all my options before I made a decision. She mentioned a couple things my doctor didn’t even discuss with me which totally changed my mind about how I wanted to move forward. I am very grateful that I went through this process because it opened my eyes to things I wasn’t aware of!

2nd.MD offers expert second opinions regarding a health condition or surgery recommendation.

Source: Office on Women’s Health. Healthy living by age.

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Learn the basics

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LEARN THE BASICS

DECEMBER 2022

Video: 7 ways to create a new habit

January 2023 will be here before you know it and so will your annual list of New Year’s resolutions. Will you start exercising regularly? Get to bed by 10:00 p.m. every night? Lose 20 pounds? Stop drinking soda?

If you’ve tried and failed to keep resolutions before, don’t be discouraged. Just take a minute to watch this video — and learn some tips that can help you succeed.

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Source: The Mayo Clinic. 7 ways to create a new habit.

Ready to create some healthy new habits in 2023? Your Costco benefits can help. Check out the resources below for more information.

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Explore more

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EXPLORE MORE

SEPTEMBER 2022

Does alcohol really help you relax?

Many of us assume that drinking helps us relax at the end of a long, hard day. But when more than half of Americans increased their alcohol consumption during COVID-19 lock-downs and 1 in 10 over the age of 12 have Alcohol Use Disorder,* it’s worth looking at whether drinking is doing what we think it does.

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Does drinking really “take the edge off”?

According to a recent study released by the RAND Corporation and supported by the National Institute on Alcohol Abuse and Alcoholism (NIAAA), drinking has soared during the pandemic. For example, heavy drinking for women has increased by 41%. “The magnitude of these increases is striking,” Michael Pollard, lead author of the study and a sociologist at RAND, told ABC television. “People’s depression increases, anxiety increases, [and] alcohol use is often a way to cope with these feelings. But depression and anxiety are also the outcomes of drinking; it’s this feedback loop … that it’s trying to address.”

If you are truly drinking moderately, which the National Institutes of Health defines as one 5-ounce glass of wine or 12-ounce beer for women and two for men, and alcohol doesn’t have a noticeable effect on your overall mood or sleep, you are probably staying clear of alcohol’s anxiety-elevating effects. But if you are worried about your alcohol use, it’s worth looking at how it is affecting you.

Alcohol and the brain

Alcohol affects the brain in two phases. First it increases dopamine levels (the body’s “feel good” chemical). This gives you feelings of well-being, even elation. Second, it calms certain neurotransmitters, which slows down brain functioning. This slowing down is how alcohol acts as a depressant. Once dopamine levels go back to normal, you’re still left with a depressed system, which often leads to another drink to get the dopamine levels back up.

As occasional drinking becomes a daily habit, alcohol has less effect on the receptors that make us feel good. But by then, our brain has learned to crave alcohol when we’re stressed. This shift can increase anxiety, often for the entire day after drinking. And it can lead to wanting a drink the next evening to wind down, causing the entire cycle to start over again. Very often cutting out alcohol can lead to a significant decrease in your overall anxiety.

Alcohol and your sleep

While the sedative effect of alcohol initially might help us fall asleep, as little as one drink too close to bedtime can wreak havoc on both the quality and quantity of your sleep. Alcohol interferes with our sleep stages, especially REM (rapid-eye movement) sleep, the restorative part of our sleep cycle. When alcohol finally leaves your bloodstream, you’re often jolted awake as your nervous system, coming off several hours in a depressed state, tries to regain its balance by lurching into active mode.

Sleep is the ultimate self-care activity. It is the first line of defense against anxiety and depression. Midnight fretting, 3 a.m. wakeups, night sweats, morning headaches and brain fog are all signs that alcohol is impacting your sleep and bringing along the anxiety you are trying to avoid.

Do you have a problem?

We sometimes have an overly simplistic way of thinking about alcohol use — either you’re an alcoholic and your drinking is truly out of control, or there’s no problem at all. But that isn’t accurate. Most people who drink too much are not addicted and wouldn’t experience what we think of as withdrawal if they stopped. They don’t need treatment or intervention. In fact, it’s likely no one around them is worried about their drinking at all. But from a mental health perspective, alcohol is still affecting them negatively.

Alcohol is highly addictive. It causes sleep problems, depression, headaches, stomach issues, infertility and birth defects. Further, it dramatically increases your susceptibility to many types of cancer, is associated with reckless behavior and blackouts, and is responsible for more than 95,000 deaths in America — and 3,000,000 worldwide — each year. Alcohol as an aid to relaxation is a terrible idea. If your drinking is medicinal, it’s time to look for safer, more effective ways to cope.

Ready to rethink your alcohol use?

Here are some steps you can take:

icon - a full measuring cup

Get real about your drinking.

The next time you relax with alcohol, remember that a 12-ounce can of beer, a shot of spirits and a little over a half cup of wine counts as one drink. Keep track of how many drinks you have each day, and rate your overall anxiety, depression and sleep quality.

icon - a person's relaxed face

Find other ways to relax.

The ritual of ending the day by sitting down with a drink is hard to give up unless we have an enticing alternative. Try swapping in a non-alcoholic drink that you reserve for happy hour; it can often stand in effectively for alcohol. Reading a book, taking a bath, connecting with a loved one or even just going to bed early are all proven anxiety relievers.

icon - a calendar

Take a break.

There are countless free or low-cost programs online to offer support and guidance to anyone wanting to take an alcohol time-out. Not drinking at all, for at least a month, is the best way to see how alcohol is affecting your life, and to decide whether it’s worth it.

None of the above suggestions replace treatment or a 12-step program. If you experience strong resistance to any of the above steps, it’s worth getting curious about the role of alcohol in your life. While certain people never drink more than the suggested amount, most people who drink consistently will eventually need to re-evaluate the way they are drinking. There shouldn’t be shame or a stigma about wanting to slow down or stop drinking because needing to do so isn’t the exception; it’s the rule.

*National Center for Drug Abuse Statistics. Alcohol Abuse Statistics.

Source: Psychology Today. Does alcohol really help you relax?

For more information on alcohol misuse and support services that can help you or someone in your household find healthier ways to reduce stress, see the resources below.

 

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Take action

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TAKE ACTION

AUGUST 2022

Is stress keeping you awake at night?

Stress affects our emotional, physical and behavioral health. The right amount of stress can be a positive force that helps us do our best and stay alert and energetic. But too much can make us tense and anxious — and that can cause sleep problems.

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What are the signs of stress?

Sleep problems are a sign of stress. Other common signs include depression, tension, anxiety, work mistakes and poor concentration. You may also experience physical symptoms like headaches, upset stomach, fatigue, appetite loss, and chest, neck or back pain. If your stress goes on unchecked, your health and sense of well-being can suffer — especially if you’re not getting enough rest.

Learn to manage stress

Take a good look at your physical condition and your daily activities so you can identify your stressors. Do you have pain? Do you feel overwhelmed with life’s demands? Once you identify your stressors, you can take steps to reduce them. Consider these tips for reducing stress and getting a better night’s sleep:

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Seek social support.

Spending time with family and friends is an important buffer against stress. It can be helpful to share your problems with people who care for you.

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Practice thought management.

You can learn to change thought patterns that produce stress. Thoughts to watch out for include those concerning how things should be and those that focus on negative generalizations. For example, “I’m a failure because I can’t afford to go on a long vacation this year.” Your Costco benefits, such as AbleTo, offer virtual therapy that can help you learn to change negative thought patterns into healthier ones.

dumbbell weight

Exercise.

Physical activity can help you blow off steam, which reduces stress. In addition, flexible, loose muscles are less likely to become tight and painful in response to stress. That’s because when you exercise, your body releases chemicals called endorphins that can reduce your perception of pain. Endorphins also trigger a positive feeling in the body. But it’s best to exercise at least two hours before bedtime so your body temperature returns to normal. If you have a medical condition or are over age 50, it’s best to check with your doctor before beginning an exercise regimen.

person relaxing in meditation

Learn to relax.

Practice yoga, meditation or deep breathing, which can all help you relax. Try taking a warm bath and turning off electronics to help you wind down before you go to bed.

apple icon

Eat a healthy diet.

Junk food and refined sugars low in nutritional value and high in calories can leave you feeling out of energy and sluggish. A healthy diet, low in sugar, caffeine and alcohol can enhance your well-being and reduce stress. So think about grabbing a salad for lunch, rather than a slice of pizza.

moon in night sky with "ZZZ"

Get enough sleep.

A good night’s sleep enables you to tackle the day’s stress more easily. When you’re tired, you’re less patient and more easily agitated, which can increase stress. Most adults need seven to nine hours of sleep each night. Practicing good sleep methods along with lowering your stress can help improve your quality of sleep.

delegate

Delegate responsibility.

Often, having too many responsibilities can lead to stress. Free up time and decrease stress by delegating responsibilities to others — whether that means having your kids do their own laundry, or asking for help when you need it.

These tips and suggestions can help many people sleep soundly through the night. However, if you have frequent sleep problems, talk to your doctor. They can check you for possible medical problems, such as an overactive thyroid or sleep disorders, or a psychiatric condition, such as an anxiety disorder, and recommend treatment.

You can also turn to Resources For Living® (RFL®)*. You’ll find self-care resources for sleep disorders, including tools for related health issues like anxiety, depression, stress, addiction, chronic pain, and overall well-being.

*Resources For Living is available to all employees and members of their household, including children up to age 26 living away from home.

Source: WebMD. Tips to reduce stress and sleep better. 

If you’d like to improve your sleep by learning ways to manage your stress better, the following resources can help.

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Take action

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TAKE ACTION

JUNE 2022

7 habits to protect your mental health

Sometimes it seems like life gets more stressful every day. Whether you’re dealing with the typical pressures of balancing work and family, or coping with more serious challenges, it’s easy to feel overwhelmed. So how do you become more resilient? The answer is surprisingly simple: It takes practice.

Finding ways to stay relaxed can help keep stress from taking over your life. And making lifestyle changes can help relieve or even prevent symptoms of depression and anxiety. Here are seven practices to help you stay physically and mentally healthy.

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1. Get enough sleep.

Sleep problems are a risk factor for mental health conditions, such as depression and anxiety. Managing sleep problems early can help lessen the symptoms of mental health conditions and help protect your mental health. If you’re dealing with sleep issues, see the resources below for information on an interactive program that can help.

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2. Treat yourself with compassion.

Being overly self-critical can be a risk factor for anxiety and depression. This can include feeling like you have to be perfect to be accepted, having difficulty accepting your own flaws or having an unrealistic sense of what other people expect of you. The answer isn’t to let it all go or say goodbye to having standards; it’s having compassion for yourself. How we treat ourselves through the ups and downs of life can have a tremendous impact on physical and mental health. The next time you’re being self-critical, stop, identify it, and replace the self-critical thought with a more encouraging and positive one.

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3. Stay connected.

In a recent Harvard study, researchers attempted to understand how we can protect ourselves from depression. After analyzing over 100 factors, they found that social connection was by far the most important. And it can be as simple as talking with a trusted friend about how you’re really doing.

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4. Exercise regularly.

An inactive lifestyle is a risk factor for depression. But one study has shown that even 15 minutes of vigorous exercise each day can greatly improve your mood. And another study found that 12 weeks of vigorous exercise for 30 minutes, three to five times per week, reduced depression symptoms by 47%.

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5. Eat a healthy diet.

A lot has been written about the link between food and mood. We have so many neurons and neurotransmitters in our gut that it’s been dubbed “the second brain.” Traditional diets (like the Mediterranean diet) that are high in vegetables, whole grains and good-for-your-brain fats are associated with a 25–35% reduced risk of depression compared to a diet that’s higher in sugar, processed foods and dairy.

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6. Find meaning and purpose.

If you struggle with mood and negative emotions, it’s particularly important to find sources of meaning in everyday life. Whether you find it through work, acts of kindness, giving back or in some other way, make time for it in your life — and reap the mental health benefits.

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7. Practice mindfulness.

Through mindfulness, you can change how you relate to upsetting thoughts and feelings. Many people find that with continued practice, they can view them with a little more perspective. Mindfulness is not a cure-all, but it can be a helpful tool for shifting how you experience challenges. Try taking a 10-minute mindfulness break the next time you feel stressed.

Source: Psychology Today. 7 simple habits to protect your mental health.

Costco offers the following safe, secure and personalized resources to help you manage stress and improve your emotional well-being.

 

Categories
Recipes

Healthy recipe

HEALTHY RECIPE

AUGUST 2021

Help me sleep smoothie

Print

Ingredients: 4
Prep: 5-10 mins
Makes: 1 serving
Calories: 226 cal
Ingredients:

1/2 frozen banana, peeled

1 cup kale leaves

1/2 fat free milk

1/2 cup tart cherry juice

Directions:

Add all ingredients to a blender and blend until smooth.

Banana is a good source of B vitamins that help produce sleep-promoting melatonin in the body.

Nutrition

Serving Size: 12 ounces | Calories: 188 | Carbohydrates: 41.3g | Protein: 7g | Fat: 0.8g | Saturated Fat: 0.2g | Cholesterol: 3mg | Sodium: 91mg | Fiber: 2.9g | Sugar: 27.5g

Recipe Source: PerfectSmoothie.com