healthy sleep.

overs10 1n• savings• available inside offers valid ll!ru 1011115 swers at Waif!~ Answers begin here for healthy sleep. Quality sleep refreshes the body and Contents IS vita for good health. Yet many sleep facts...... Page 4 Americans do not get enough sleep, and 70 mllhon have problems sleeping sleep prob!ems...... Page 8 on a regular basis. Many have chronic good night's sleep ...... Page 18 1nsomn1a, which means they either choosing a product...... Page 23 can't get to sleep. can't stay asleep, or the quality of their sleep is poor.1-3

This booklet will give you some practical tips that may help you get a better night"s sleep.

2 Answers at Wdg~ 3 QA

Why is it so important to get What can happen if a good night's sleep? I don't get enough sleep? Research shows that sleep plays o Not getting enough sleep 1s linked role In immune function, metabolism, to a number of physical and mental memory, learning and other vital health problems including: functions.4 Sleep helps your brain build • Difficultyreactmg quickly due up its energy and form the pathways to drowsiness. Avoid dnving It needs to team, as "veil as to create when drowsy, since a drowsy memones and new thought patterns.fl dnver's response time is about the same- 'l'ii a drunk drrver's. • Problems concentrating, forgetfulness and lack of alertness. • Anxiety and depression. • Weight gain. • Increased risk of chronic heatth problems such as diabetes and heart d sease.&-9

4 Answers at w~~ 5 Sleep needs by age:group10

Number of hours Age group of sleep I needed

Birth- 12-18 2 months hours Infants 3-11 14-15 months hours

12-14 1-3 years hours

Toddlers/ 11-13 3-5 years children hours

10-11 5-10 years QA hours • ~ 8.5-9.5 Teens 10-17 years How much sleep is enough? hours The need for sleep varies by age. Adu Its need between seven and Adults 18 plus 7-9 hours nine hours of sleep a night.

However, recent surveys show that the average adult now sleeps fewer than seven hours a night. More than one-third of adults report daytime sleepiness so severe that it interferes with their work.11

6 Answers at w~~ 7 Do I have a sleep problem? What are the most Everyone has trouble sleep ng once common sleep problems? in a while. But you may have a sleep The n1ost common kinds of issue 1f you: sleep problems are: • often have a hard time falling asleep • ln:.01nn1a. a hard time falling asleep • feel tired during the day even 1f you or staying asleep; poor s.eep quality have had at least seven hours of • Sleep apnca breathing starts sleep the night before and stops, interrupting sleep • find tt hard to function during the day. • Restless legs syn o : an Try keeping a sleep 1oumal for one to 1rres1st1ble urge to move legs to two weeks. Record when you go to relieve uncomfortable sensations sleep and wake up: how much time you ltke "itchy," "pins and needles," or spend 1n bed, and your total sleep time. "creepy crawly" feeling in the legs You can share your iournal entries with your healthc 1re provider • Narcolepsy. falling asleep at when you discuss your unplanned times dunng the day sleep issues.13 Other kinds of sleep problems include n ghtmares, night terrors. sleepwalking, sleep ta king, head bang ng, wetting the bed and teeth gnnd1ng.12

8 Answers at Walg~ 0 QA • What is sleep apnea? Sleep apnea 1s a condition in which breathing temporarily stops dunng sleep, which deprives the brain and body of oxygen. This lack of oxygen cau!':es people to wake up 1n order to take another breath. This results 1n poor overall sleep qualrty, as people with sleep apnea wake up more than 15 times an hour. each n"ght.u

There are three types of sleep apnea:

• C l t u"lfvt ..r apncci when the upper airways becom e narrowed or collapse during sleep. This prevents • air from getting into and out of the be l ntormed lungs. Excess weight 1n the neck tends to cause a rwtr1 collapse, Symptoms of sleep apnea include: particularly during seep, when your • Daytime sleepness muscles are relaxed. This 1s the • Snoring most common type of sleep apnea. • Feeling hke you have no energy • Central sleep apnea: when the • Morning h 1daches bm1n does not send the proper signals to the muscles needed for • Difficulty concentrating breathing for short periods of time or solving problems during sleep. After awakening and • Waking up feehng breathless tak ng a breath, the brain resumes or ltke you're chok ng sending the norma signals. • Not feeling refreshed • Mixed sleep apnea: as the name when you wake up mplies, Is a combination of the two.ts

10 Answers at w~~ 11 QA

What are the risk factors What are the dangers of for sleep apnea? sleep apnea? • Obesity (this Is the No. 1 nsk factor) Sleep apnea can increase your nsk for. • Being male • High blood pressure • Increasing age • Coronary artery dtSease • Having a fam ly history of sleep apnea • Heart failure • Having a large tongue. large • Stroke tonsils or a sma Jaw bone • Difficulty en school or at work • Death from any cause. This IS two How is sleep apnea diagnosed? to three times greater 1n people Sleep apnea is diagnosed 1n a with severe sloep apena compared special "sleep lab. ' A healthcare to those without sleep apnea 11 professional monitors your sleep closely, Including how often you stop breathing during sleep. ta

How is sleep apnea treated? Treatment opt ons Include: • Weight loss • Changing sleep position • Machines placed on the nose Of mouth that use forced a r to prevent auway collapse (called "continuous pos tcve a:rway pressure" or "CPAP" machines)

13 12 Answers at W~i-UJU Answers begin here for healthy sleep. Quality sleep refreshes the body and Contents is vital for good health. Yet many sleep facts ...... Page 4 Americans do not get enough sleep, and 70 mill on have problems sleeptng sleep problems...•••...•...... Page 8 on a regular basis. Many have chronic good night's steep ...... Page 18 1nsomn1a, which means they either choosing a product ...... Page 23 can't get to sleep, can't stay asleep, or the quality of their sleep IS poor.1" This booklet wdl give you some practical tips that may help you get a better night's sleep.

2 Answers at Wa.tg~ 3 Here are some tips that may - help ease your pain: • Do some light stretching or yoga before bedt me. • Try tak ng a wann bath or shower to soothe sore muscles • Use a pillow designed to keep your neck aligned lo reduce the risk of pain What can I do for aches and • Use a heating pad on the achy area, pains that keep me up at night? but don't fall asleep wrth the pad still 4 If pa n Is the main reason you are on to prevent accidental burn1ng.23.2 unab!e to tan asleep or stay asleep. Talk to your hea thcare provider 1t talk to your healthcare provider about your pain Is severe, lasts for several the source of your pain. Pain 1s how days, 1s a new type of pain, makes your body lets you know something you feel queasy, gives you a severe isn't quite right, so don't ignore it.22 headache or causes you chest pain.25, 2a OTC pain medications like acetaminophen, aspirin. ibuprofen or naproxen can help minor aches or pains feel better In the short term. Mal'l'f pain products come 1n a nighttime 1ersion. They contatn medication plus a sle~ aid, such as cfphenhydram1ne, to help make you sleepy.21

16 Answers at w~~ 17 QA

What steps can I take to relax my mind before I go to sleep? • Consider meeting with a mental • Take a hot buth before bed It may health professional if you need help help you feel more sleepy, more 30 contro ling or gett '1Q rid of troubl ng relaxed and more ready to sleep. thoughts and worries that keep you • Some people med tate. or use deep 28 awake and add to your stress level. breathing exercises orhypnosis. • Make a list of the things you neod to help them sleep better. to do for the next day. This helps • Biofeedback can help you be mindful to redllce worries about upcoming of body signs, Sllch as heart rate 11 deadlines and other stresses.2 and muscle tension, that may be 1 • If you can't fall asleep within linked to poor sleep pattems.3 20 m nutes of getting 1rito bed. leave • Don't push yourself to fa. asieep. the bedroom and do SOl"'eth ng If you worry about sleeping. :tcan relaiong, ltke read ng. isterung to keep you awake.32 soothing music orreJaXJng stretches until you feel ready to go back to bed.

19 18 Answers at Wdg~ QA

What are some tips to help me get a good night's sleep?

Here are some ways to help • Don't do any heavy exercise within change your sleep patterns: a few hours of going to sleep.

• Don't get into bed until you • Keep meals light before bedtime. are ready for sleep. Avoid big meals and spicy foods.

• Go to bed at the same time • Avord nicotine and dnnks with each night and wake up at the caffeine. such as coffee, sodas same time each morning. and energy drinks. These are all • Avoid napping during the day. stimulants that can keep you awake. • Don't use alcohol to help you • Try to make your room comfortable sleep. It may help you fall asleep by adjusting the temperature first but will disrupt your sleep and by using sheets, blankets at it later in the night.33 and pillows that you like. If it is hard for you to get to sleep, • Keep distractions out of the bedroom. stay asleep or get restful sleep, like homework and computers, and your healthcare provider may keep TVs off when trying to sleep. also recommend over the counter or prescription medications. 20 Answers at w~~ 21 Heatburn keeps me awake at night. What can I do? According to recent research, about half the people with heartburn have their worst symptoms at bedtime. Lying in bed can make heartburn worse, leading to increased pain and dlfflcully sleeping. If your heartburn symptoms are worse at night and dJsrupt your sleep, talk to your healthcare provider or Walgreens pharmacist about some of these over the counter treatment options: • • Antacid tablets: These work best for occasional heartburn symptoms by helping to neutralize the acid in your stomach. • • Acid (H2) blockers: These are used to treat heartburn that happens often, and for people who have been diagnosed with GERO. They work by decreasing the amount of acid made by your stomach.

• PPts (proton pump inhibitors). These are used for people who What sleep aid product have heartburn often, have been is right for me? diagnosed with GERO, or those Over the counter sleep aids come in who have ulcers. They work by tablets (regular, orally disintegrating decreasing the amount of acid made and effervescent), capsules, liquids by your stomach. They also help and powders. The orally disintegrating the lining of your esophagus (throat) tablets are convenient if you travel and stomach heal if they have been and you don't have water handy. They damaged by too much acid.34 don't require water, since they can be dissolved In the mouth or chewed.3.5

22 Answers at Wdg~ 23 QA Some cautions regarding sleep aids: • - • Try to use the lowest dose What are some common possible to help you sleep. ingredients in sleep aids? • Don't drink alcohol with your Most OTC sleep aids contain either sleep aid. Taking alcohol with diphenhydramine or doxylamine. antihistamines can increase These are both antihistamines that drowsiness and dizziness.38 help people fall asleep by making • Be careful walking around them feel drowsy.36 at night if you have taken a sleep aid, If you take a sleep aid that is combined as it may put you at risk for falls. with a pain reliever such as aspirin, acetaminophen or ibuprofen, read the Are OTC sleep aids addictive? label carefully. Make sure you don't No. OTC sleep aids, such as take too much of the sleep aid or the diphenhydramine and doxylamine are pain reliever.37 not habit forming. However, they do Remember that sleep aids are for cause drowsiness, so use caution if you temporary use only. If your sleep are driving a car or operating heavy problem does not get better in a few machinery if you still feel sleepy when days, talk to your healthcare provider. you get up in the morning.39

Speak with your healthcare provider or Walgreens pharmacist before • taking a sleep aid . be l nformed

If OTC sleep aids do not work for you, discuss other treatment options with your healthcare provider. These may include prescription medications for sleep and/or mental health therapy.38

24 Answers at Wa£g~ 25 .... .

Questions about which sleep products are right for you? Walgreens pharmacists can help you find the best sleep products for your individual needs. Consult one of our knowledgeable pharmacists in person or to chat live with a pharmacy professional anytime, day or night log on to Walgreens.com/PharmacyChat.

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