HCC Sleep, Recovery & Lifestyle Medicine Flashcards

Which concept in lifestyle medicine refers to the integration of daily habits that collectively determine long-term health outcomes?

Answer: Lifestyle as medicine

Lifestyle as medicine recognizes that daily behavioral choices — including sleep, diet, and movement — are powerful determinants of chronic disease risk.

A client reports waking frequently at night with racing thoughts. A holistic coach would most appropriately suggest which evidence-based technique?

Answer: Stimulus control therapy — reserving the bed only for sleep and sex

Stimulus control therapy conditions the brain to associate the bed with sleep only, breaking the anxiety-arousal cycle that causes wakefulness.

The sleep pressure concept known as 'adenosine buildup' refers to which process?

Answer: The accumulation of a sleep-promoting chemical in the brain during wakefulness that creates the drive to sleep

Adenosine accumulates in the brain during wakefulness and creates homeostatic sleep pressure, which is cleared during sleep.

In holistic coaching, which practice supports the 'recovery triad' alongside sleep and nutrition?

Answer: Intentional rest and stress reduction

The recovery triad of sleep, nutrition, and intentional rest/stress reduction provides the foundation for physical and psychological restoration.

Which lifestyle factor is most strongly linked to disruption of the circadian rhythm in shift workers?

Answer: Irregular light exposure and inconsistent sleep timing

Irregular light exposure and inconsistent sleep-wake timing are the primary disruptors of circadian rhythm in shift workers, increasing chronic disease risk.

A holistic coach recommends a client adopt a 'digital sunset' practice. This means:

Answer: Turning off screens and blue-light-emitting devices 1–2 hours before bedtime

A digital sunset reduces blue light exposure in the evening, allowing natural melatonin production to begin and supporting healthy sleep onset.