— 健康促進與維護 · MEDIUM · MCQ —
護理師正在向成人提供健康睡眠衛教。下列何種做法最不可能促進良好睡眠？
A nurse is providing education on healthy sleep hygiene for adults. Which practice is least likely to promote good sleep?
- ASleeping in on weekends to catch up✓ 正解週末補眠以彌補不足
- BKeeping the bedroom dark, quiet, and cool保持臥室黑暗、安靜且涼爽
- CAvoiding large meals and caffeine before bed睡前避免進食大餐及咖啡因
- DEstablishing a relaxing bedtime routine建立放鬆的睡前例行程序
— Explanation · 中文詳解 —
良好的睡眠衛教（Sleep hygiene）核心在於維持規律的生理時鐘。週末補眠雖然看似能緩解疲勞，但實際上會造成「社會時差（Social jetlag）」，擾亂睡眠-覺醒週期，導致週日晚上難以入睡，進而影響整體週一的作息。規律的作息、睡前放鬆儀式、避免咖啡因與舒適的環境，才是促進良好睡眠的科學建議。
The core of effective sleep hygiene is maintaining a regular biological rhythm. Sleeping in on weekends may appear to relieve fatigue, but it actually creates social jetlag, disrupts the sleep-wake cycle, makes it harder to fall asleep on Sunday night, and disturbs Monday's overall schedule. Regular routines, pre-sleep relaxation rituals, avoiding caffeine, and a comfortable environment are the evidence-based recommendations for promoting good sleep.