CHC Sleep Health & Recovery Flashcards

How many hours of sleep per night does the American Academy of Sleep Medicine recommend for adults?

Answer: 7–9 hours

Adults need 7–9 hours of sleep per night for optimal health and cognitive function.

Which hormone is primarily responsible for regulating the sleep-wake cycle?

Answer: Melatonin

Melatonin, produced by the pineal gland in response to darkness, signals the body that it is time to sleep.

A client reports difficulty falling asleep due to racing thoughts. Which evidence-based technique should a health coach first recommend?

Answer: Progressive muscle relaxation before bed

Progressive muscle relaxation reduces physiological arousal and anxious thinking, making it an effective first-line behavioral approach for sleep onset difficulties.

What does 'sleep hygiene' refer to in health coaching?

Answer: Behavioral and environmental practices that promote consistent, quality sleep

Sleep hygiene encompasses habits such as consistent sleep times, a dark cool room, and limiting screen use before bed.

Which sleep stage is most associated with physical restoration, immune function, and hormone release?

Answer: Stage 3 NREM (slow-wave sleep)

Slow-wave sleep (stage 3 NREM) is when the body repairs tissue, consolidates the immune system, and releases growth hormone.

A client works night shifts and struggles with daytime sleep. As a health coach, which strategy is MOST appropriate to recommend?

Answer: Suggest blackout curtains, earplugs, and a consistent daytime sleep schedule

Environmental modifications like blackout curtains and maintaining a consistent sleep schedule help shift workers align their circadian rhythm with an atypical schedule.