ACE® Health Coach > Understanding Lifestyle Factors: Sleep and Substance Use > Flashcards

Understanding Lifestyle Factors: Sleep and Substance Use Flashcards

Upon completion of this deck, the learner will be able to explain how sleep impacts health and wellbeing, identify best practices to promote quality sleep, discuss how substances such as alcohol and drugs impact health, and recognize when and how to refer clients to appropriate professionals for substance misuse. (54 cards)

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1
Q

True or False:

Psychological dependence (addiction to a substance) is more powerful than physical dependence (addiction to a behavior or activity).

A

False

Thinking, planning, emotions, moods, and thoughts are controlled by the neurons in the brain communicating with one another via neurotransmitters. Neurons are affected by any kind of addiction, whether that be from a substance such as nicotine or an activity such as gambling, therefore making physical addictions just as powerful as psychological ones.

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2
Q

What are some health risks related to consuming too much alcohol?

A
  • Liver disease
  • Cancer
  • Pancreatitis
  • Immune system damage
  • Changes in brain structure
  • Fetal alcohol spectrum disorder
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3
Q

Marijuana can cause what negative health issues?

A
  • Decreased memory
  • Decreased ability to learn or problem solve
  • Increased risk of mental illness and other cognitive problems
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4
Q

How can a health coach help someone with a substance abuse problem?

A

A health coach can refer a client to a mental health professional and can help clients strive to develop healthier lifestyles.

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5
Q

True or False:

Clients with depression often sleep too much.

A

False

People with depression may sleep too much or too little; it depends on the individual person. Oftentimes, depression is accompanied by anxiety. In this case, the client will not get adequate amounts of sleep.

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6
Q

How can a health coach support a client going through tobacco-use cessation?

A
  • Medical support such as nicotine replacement information
  • Help identify behavior chains
  • Encourage exercise
  • Offer online resources
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7
Q

Fill in the blank:

Studies show that people over 45 years old who do not sleep at least six hours per night have _____ times the likelihood to suffer a heart attack or stroke compared to people who sleep between six and eight hours.

A

Two

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8
Q

What is the leading cause of preventable death in the U.S.?

A

Tobacco use

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9
Q

Substance dependence is most likely to occur with what substances?

A
  • Nicotine
  • Alcohol
  • Habit-forming drugs
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10
Q

What are some components that are essential to an effective behavior change program?

A
  • Social support
  • Structure
  • Rewards
  • Normative models for success
  • Improvement in self-efficacy
  • Development of coping skills
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11
Q

Fill in the blank:

Heavy drinking is defined as consuming alcohol more than _____ days per month.

A

Five

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12
Q

Inadequate sleep is associated with several health risks including:

A
  • Heart disease
  • Weight gain
  • Depression
  • Dementia
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13
Q

Common symptoms of insomnia include:

A
  • Trouble falling asleep
  • Waking frequently during the night
  • Difficulty getting back to sleep once awake
  • Waking too early in the morning
  • Daytime fatigue
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14
Q

Fill in the blank:

According to NIAAA, one drink is equal to _____ fluid oz of wine (at a 12% alcohol level)

A

5

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15
Q

What are some strategies to bring sleep into the coaching conversation?

A
  • Ask about fatigue levels
  • Inquire about caffeine usage
  • Explore relaxation techniques
  • Encourage clients to address sources of stress.
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16
Q

Typically, sleep deprivation can lead to what problems mentally?

A
  • Less self-control
  • Nonadherence to behavior change
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17
Q

Fill in the blank:

According to NIAAA, one drink is equal to ____ fl oz of beer (at a 5% alcohol level).

A

12

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18
Q

What is the best way to refer a client to another health professional?

A
  1. Check with colleagues to discuss possible options.
  2. Prepare to refer with specific recommendations, going through primary care if needed for insurance purposes.
  3. Meeting with the client in private. The health coach should voice their concern, give clients time to respond, and then recommend or modify referrals.
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19
Q

True or False:

Sleep is essential for the recovery from exercise.

A

True

Rest will allow the body to build an adaptive response to the exercise.

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20
Q

Define:

Binge drinking

A

Alcohol consumption that raises the blood alcohol concentration to or above 0.08g/dL.

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21
Q

The most common reasons for insomnia include:

A
  • Side effect of medications
  • Overuse of caffeine
  • Nicotine
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22
Q

Why may a health coach want to discuss alcohol and drugs with their client?

Study These Flashcards
A
  • Client expresses concern
  • Food records show a high intake of alcohol
  • The health coach is uneasy about the client’s discussion of drug use.
  • The client expresses difficulty with addiction
  • The client arrives at appointments under the influence
23
Q

Define:

Sleep hygiene

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A

Habits that help promote adequate high-quality sleep.

24
Q

Fill in the blanks:

Blood alcohol concentration usually rises to 0.08g/dL after _____ drinks for females and _____ drinks for males over the course of two hours.

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A
  • Four (female)
  • Five (male)

Men’s blood alcohol levels rise slower than women’s because alcohol is processed in lean body mass, which men naturally have more of compared to body fat. Furthermore, men are, on average, larger than women.

25
Risk factors for developing sleep apnea include:
* Excess weight * Naturally narrow airway * Being male * Being older in age * Family history * Use of alcohol or other sedatives * Smoking * Nasal congestion
26
# Fill in the blank: According to NIAAA, one drink is equal to \_\_\_\_\_ fluid oz of malt liquor (at a 7% alcohol level)
8-9
27
What are some health risks associated with tobacco use?
* Cardiovascular disease * Cancer * Chronic respiratory diseases * Sexual dysfunction and other reproductive issues * Inflammation and impaired immune response * Diabetes * Slower healing * Eye disease * Accelerated skin aging
28
Why is blue light (such as the light from a computer, phone, or TV screen) bad for sleep?
Blue light interferes with melatonin production. ## Footnote *Melatonin is a hormone, produced by the pineal gland in the brain, that helps regulate circadian rhythms.*
29
# True or False: Exercise is just as effective as pharmaceutical sleep aids.
True ## Footnote *Acute bouts of exercise, at no particular intensity or time of day, were found to be just as effective as sleep medications. Exercise close to bedtime does not have any negative effects on sleep quality.*
30
What temperature has been shown to improve sleep quality?
60-68°F | (15.6-20°C) ## Footnote *60-68* ° *is optimal for adults. The optimal sleep temperature for children is between 68-72* °F.
31
What are some things clients can do to improve sleep hygiene?
* Create a relaxing sleep environment * Follow a sleep schedule * Soothing bedtime routines * Limit exposure to bright light * Exercise daily * Avoid excessive caffeine and alcohol * Avoid eating a large meal too close to bedtime
32
# Define: Substance misuse
Inappropriate use of chemicals likely to cause health problems such as tobacco, alcohol, and other drugs.
33
An estimated how many adults in the U.S. have a sleep disorder?
50-70 million
34
How can poor sleep lead to weight gain?
With every night of poor sleep, ghrelin levels increase. With increased levels of ghrelin, there is an increased desire for food, therefore, causing an increase in caloric intake. ## Footnote *Ghrelin is a hormone that increases feelings of hunger.*
35
# Fill in the blank: The average life expectancy of a smoker is \_\_\_\_ years less than a nonsmoker.
10
36
What are some physiological changes that occur due to substance dependence?
* Changes to the central nervous system * Compromising reward pathways in the brain * Changes in neurons and neurotransmitter reabsorption
37
# True or False: Light to moderate drinking (no more than one drink per day) may offer some benefit to the circulatory system.
True ## Footnote *This is due to improvements in HDL cholesterol levels which will reduce LDL cholesterol and reduce blood clotting rate.* *Too much alcohol, however, can cause hypertension, damage to cardiac muscle, heart arrhythmias, and heart failure.*
38
What is the most common form of sleep apnea?
Obstructive sleep apnea ## Footnote *Obstructive sleep apnea is when the throat muscles relax during sleep, causing a blocked airway.*
39
What are some negative health effects caused by anabolic **steroids**?
* Acne and skin irritation * Changes in secondary sex characteristics * Heart attacks * Liver damage
40
# Define: Sleep apnea
A sleep disorder in which breathing repeatedly stops and starts again. ## Footnote *Signs of sleep apnea include excessive snoring and daytime fatigue.*
41
# Fill in the blank: \_\_\_\_% of adults in the US are smokers.
15%
42
# Define: Alcohol-use disorder
Chronic relapsing brain disease characterized by the inability to stop or control alcohol use despite adverse effects.
43
# Define: Insomnia
The inability to get adequate sleep.
44
How does lack of sleep make depression worse?
Fatigue can alter perception, making a small problem seem and feel much larger.
45
What are some of the most effective approaches to behavior change?
* Coping skill training * Therapy * Brief behavioral interventions * Self-help programs
46
Sleep problems increase the likelihood of heart disease by contributing to what factors?
* Increased body composition * Increased blood pressure * Increased insulin resistance * Increased blood lipid levels * Increased inflammation
47
# Fill in the blank: On average, adults need an estimated \_\_\_\_ hours of sleep per night.
7 to 8
48
Addiction is characterized by:
* A compulsive drive to use a substance * A loss of control over the substance use * Harmful consequences * Distorted perceptions and denial ## Footnote *Addiction is not only a function of the substance or activity in question but also depends on the reasons for the use, the context of the use, and the effect the substance has on the person.*
49
# Define: Reactance
Doing something a person has been told not to do. ## Footnote *Reactance is due to an impulse to restore freedom and free will. An example of reactance is a toddler getting out of bed after their parent has told them to stay in bed.*
50
On average, are men or women more susceptible to the effects of alcohol?
Women ## Footnote *Women, on average, are smaller and have a higher percentage of body fat which increases blood alcohol levels since alcohol diffuses in lean body tissues. Furthermore, women's stomachs produce less alcohol dehydrogenase, the enzyme responsible for breaking down alcohol.*
51
What are some physiological reasons exercise improves sleep quality?
* Exercise increases the body's need for restorative sleep. * Exercise improves mood and reduces feelings of stress, making sleep easier. * Exercise helps establish a regular schedule * Exercise may increase exposure to natural light which strengthens circadian rhythm.
52
# Define: Craving
Strong and uncomfortable drive to consume a substance or participate in an activity.
53
How can dementia be caused by a lack of sleep?
By not flushing out amyloid proteins, a byproduct of cellular metabolism, in the brain. ## Footnote *During sleep, the brain will shrink to allow for cerebrospinal fluid to mix with interstitial fluid in the brain and sweep through the brain, cleaning out harmful substances like amyloid proteins. Amyloid protein deposits are associated with Alzheimer's disease and dementia.*
54
Substance use disorder is classified by presenting two or more of what signs in a 12-month period?
* Repeated substance use resulting in failure to fulfill obligations * Repeated hazardous use of the substance * Continued use of the substance despite interpersonal problems * Development of tolerance * Withdrawal * Efforts to stop were unsuccessful * A lot of time spent using the substance * Involvements are given up * Cravings
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