護理師教導老年病人關於睡眠衛生，哪些建議是合適的？（選所有適合的）
A nurse is teaching an elderly client about sleep hygiene. Which suggestions are appropriate? (Select all that apply.)
- AExercise daily in the late afternoon✓ 正解每天下午晚些時候運動
- BAvoid heavy meals before bedtime✓ 正解避免睡前吃大餐
- CKeep the bedroom environment dark and quiet✓ 正解保持臥室環境黑暗且安靜
- DTake a warm shower before going to bed✓ 正解睡前洗個熱水澡
- EDrink a glass of warm milk to help fall asleep✓ 正解喝一杯溫牛奶以幫助入睡
良好的睡眠衛生（Sleep hygiene）能幫助老年人建立穩定的晝夜節律。適度的運動能提升睡眠品質，但應避免在睡前進行以防過度興奮；飲食調整（避免睡前大餐與刺激性食物）可減少夜間胃食道逆流；環境控制（光線與噪音）能模擬睡眠環境；睡前熱水澡能促進體溫調節，幫助放鬆。這些整合性建議能幫助老年人改善睡眠障礙，減少對安眠藥物的依賴。
Good sleep hygiene helps older adults establish a stable circadian rhythm. Moderate exercise can improve sleep quality, but should be avoided right before bedtime to prevent overstimulation; dietary adjustments (avoiding heavy meals and stimulants before bed) reduce nocturnal gastroesophageal reflux; environmental control (light and noise) simulates an optimal sleep environment; and a warm shower before bed assists thermoregulation and promotes relaxation. These integrated recommendations help older adults manage sleep disturbances and decrease reliance on hypnotic medications.