HCC Sleep, Recovery & Lifestyle Medicine Flashcards

In lifestyle medicine, which of the following is considered a primary pillar of health along with nutrition, physical activity, and stress management?

Answer: Restorative sleep

Restorative sleep is recognized as a foundational pillar of lifestyle medicine alongside nutrition, movement, and stress management.

A holistic coach notices a client relies on alcohol to fall asleep. The coach should know that alcohol:

Answer: Disrupts sleep architecture and reduces sleep quality overall

While alcohol may initially induce drowsiness, it suppresses REM sleep and causes fragmented, lower-quality sleep.

Which environmental factor should a holistic coach recommend modifying to optimize a client's sleep environment?

Answer: Keeping the bedroom cool (60–67°F) and dark

A cool (60–67°F), dark, and quiet bedroom environment supports the drop in core body temperature needed to initiate and maintain sleep.

Which recovery technique involves alternating between periods of cold and warm water exposure to reduce muscle soreness and improve circulation?

Answer: Contrast hydrotherapy

Contrast hydrotherapy alternates hot and cold water exposure to stimulate circulation and support musculoskeletal recovery.

Lifestyle medicine coaching encourages clients to reduce sedentary behavior by recommending which behavioral strategy?

Answer: Breaking up prolonged sitting with short movement breaks every 30–60 minutes

Taking brief movement breaks every 30–60 minutes counteracts the metabolic and cardiovascular harms of prolonged sedentary time.

Which practice is an evidence-based lifestyle intervention for improving both sleep quality and mood in holistic coaching clients?

Answer: Regular moderate aerobic exercise earlier in the day

Regular moderate aerobic exercise improves sleep quality, reduces insomnia symptoms, and boosts mood through endorphin release.