CHC CHC Sleep Health & Recovery 1 — Questions and Answers
Question 1: How many hours of sleep per night does the American Academy of Sleep Medicine recommend for adults?
- 5–6 hours
- 7–9 hours (Correct answer)
- 9–11 hours
- 6–7 hours
Correct answer: 7–9 hours
Adults need 7–9 hours of sleep per night for optimal health and cognitive function.
Question 2: Which hormone is primarily responsible for regulating the sleep-wake cycle?
- Cortisol
- Serotonin
- Melatonin (Correct answer)
- Estrogen
Correct answer: Melatonin
Melatonin, produced by the pineal gland in response to darkness, signals the body that it is time to sleep.
Question 3: A client reports difficulty falling asleep due to racing thoughts. Which evidence-based technique should a health coach first recommend?
- Prescription sleep medication
- Sleep restriction therapy
- Progressive muscle relaxation before bed (Correct answer)
- Sleeping in on weekends
Correct 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.
Question 4: What does 'sleep hygiene' refer to in health coaching?
- Keeping bedding clean and washed
- Behavioral and environmental practices that promote consistent, quality sleep (Correct answer)
- Using a CPAP device nightly
- Taking herbal supplements before bed
Correct 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.
Question 5: Which sleep stage is most associated with physical restoration, immune function, and hormone release?
- REM sleep
- Stage 1 NREM
- Stage 2 NREM
- Stage 3 NREM (slow-wave sleep) (Correct answer)
Correct 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.
Question 6: A client works night shifts and struggles with daytime sleep. As a health coach, which strategy is MOST appropriate to recommend?
- Advise the client to quit night work immediately
- Suggest blackout curtains, earplugs, and a consistent daytime sleep schedule (Correct answer)
- Recommend nightly alcohol use to fall asleep faster
- Prescribe a sleep medication regimen
Correct 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.
CHC CHC Sleep Health & Recovery 1
How many hours of sleep per night does the American Academy of Sleep Medicine recommend for adults?