Question

question 7 (1 point)
your client, sophia, asks for advice on enhancing the quality of her sleep. what is a recommendation you would make?
avoid vigorous exercise 4 hours before bedtime
switch to artificial lighting sooner in the evening
take a 60 - minute \power nap\ in the afternoon
keep the bedroom warm and well lit
have a snack an hour before bedtime

Explanation:

• Avoid vigorous exercise 4 hours before bedtime: Vigorous exercise raises body temperature and stimulates the release of endorphins, which can make it difficult to fall asleep. Allowing a 4 - hour gap helps the body to wind down.
• Switch to artificial lighting sooner in the evening: Artificial light, especially blue - light - emitting devices, suppresses melatonin production. But the option of switching to artificial lighting (without specifying non - blue light) is not a good sleep - enhancing strategy. Natural light during the day and dim, warm light in the evening is better.
• Take a 60 - minute "power nap" in the afternoon: A 60 - minute nap can lead to sleep inertia (a groggy feeling upon waking) and may interfere with nighttime sleep. Shorter naps (20 - 30 minutes) are more beneficial.
• Keep the bedroom warm and well - lit: A cooler room (around 60 - 67°F or 15.6 - 19.4°C) is more conducive to sleep. Also, darkness (or very dim light) signals the body to produce melatonin. So, a well - lit bedroom is not ideal.
• Have a snack an hour before bedtime: Some heavy or spicy snacks can cause indigestion and disrupt sleep. While a light snack like a small amount of complex carbohydrates or a glass of warm milk might be okay for some, it's not a universal good recommendation compared to avoiding vigorous exercise.

Answer:

Avoid vigorous exercise 4 hours before bedtime.