HCC HCC Sleep, Recovery & Lifestyle Medicine 1 — Questions and Answers
Question 1: According to sleep science, how many hours of sleep per night are recommended for most healthy adults by the National Sleep Foundation?
- 4–5 hours
- 6–7 hours
- 7–9 hours (Correct answer)
- 10–12 hours
Correct answer: 7–9 hours
The National Sleep Foundation recommends 7–9 hours of sleep per night for adults to support optimal health and functioning.
Question 2: Which hormone, produced by the pineal gland, signals the body that it is time to sleep and is often discussed in holistic coaching?
- Cortisol
- Melatonin (Correct answer)
- Serotonin
- Testosterone
Correct answer: Melatonin
Melatonin is released by the pineal gland in response to darkness and helps regulate the sleep-wake cycle.
Question 3: A holistic coach helping a client improve sleep hygiene would most likely recommend:
- Drinking caffeinated beverages in the evening
- Keeping a consistent sleep and wake schedule every day (Correct answer)
- Exercising intensely within 30 minutes of bedtime
- Sleeping in a warm, bright room
Correct answer: Keeping a consistent sleep and wake schedule every day
A consistent sleep-wake schedule reinforces the circadian rhythm, the body's internal clock that regulates sleepiness and wakefulness.
Question 4: The circadian rhythm operates on approximately what cycle length?
- 12-hour cycle
- 24-hour cycle (Correct answer)
- 48-hour cycle
- 72-hour cycle
Correct answer: 24-hour cycle
The circadian rhythm follows an approximately 24-hour internal clock that regulates sleep, metabolism, and hormone release.
Question 5: Sleep deprivation is associated with elevated levels of which stress hormone that can contribute to weight gain and immune suppression?
- Melatonin
- Oxytocin
- Cortisol (Correct answer)
- Progesterone
Correct answer: Cortisol
Chronic sleep deprivation elevates cortisol levels, which can promote fat storage, suppress immune function, and increase inflammation.
Question 6: Which sleep stage is most associated with memory consolidation and cognitive restoration?
- Stage 1 (light sleep)
- Stage 2 (sleep spindles)
- REM (rapid eye movement) sleep (Correct answer)
- Stage 3 (deep sleep) only
Correct answer: REM (rapid eye movement) sleep
REM sleep is critical for memory consolidation, emotional processing, and cognitive performance.
HCC HCC Sleep, Recovery & Lifestyle Medicine 1
According to sleep science, how many hours of sleep per night are recommended for most healthy adults by the National Sleep Foundation?