CHC Sleep Health & Recovery Flashcards

Which practice is MOST effective for resetting the circadian rhythm after travel across multiple time zones?

Answer: Seeking bright light exposure in alignment with the destination time zone

Timed bright light exposure is the most effective non-pharmacological method for shifting the circadian clock to a new time zone.

Which of the following is a well-documented consequence of chronic sleep deprivation?

Answer: Increased risk of obesity and type 2 diabetes

Chronic sleep deprivation disrupts hunger hormones (ghrelin and leptin) and impairs glucose metabolism, raising the risk of obesity and type 2 diabetes.

A client drinks coffee at 4 PM and reports trouble sleeping. What should a health coach explain about caffeine?

Answer: Caffeine has a half-life of about 5–6 hours and can delay sleep onset

Because caffeine's half-life is 5–6 hours, a 4 PM cup still has significant stimulant effects at bedtime.

What is the recommended approach for napping to avoid disrupting nighttime sleep?

Answer: Keep naps to 20–30 minutes and avoid them after 3 PM

Short naps of 20–30 minutes before 3 PM provide restorative benefits without causing sleep inertia or interfering with nighttime sleep drive.

Which condition involves repeated episodes of stopped or reduced breathing during sleep and is outside a health coach's scope to diagnose?

Answer: Sleep apnea

Sleep apnea is a medical condition requiring diagnosis by a physician; a health coach should recognize potential symptoms and refer the client for medical evaluation.

How does regular physical activity generally affect sleep quality?

Answer: It improves sleep quality and increases slow-wave sleep

Regular moderate exercise is consistently linked to improved sleep quality, reduced sleep latency, and increased slow-wave sleep duration.