— 基本照護與舒適 · EASY · MCQ —
病人主訴晚上難以入睡。護理師應首選哪項建議？
A client reports difficulty falling asleep at night. Which intervention should the nurse recommend first?
- ATake an over-the-counter sleep aid nightly每晚服用非處方安眠藥
- BWatch television in bed to distract from anxious thoughts在床上看電視以分散焦慮思緒
- CExercise vigorously right before going to bed睡前劇烈運動
- DEstablish a consistent bedtime routine and sleep environment✓ 正解建立固定的就寢例行程序與睡眠環境
— Explanation · 中文詳解 —
改善睡眠品質應先從非藥物的「睡眠衛生（Sleep hygiene）」介入。建立規律的作息能幫助調節生理時鐘（Circadian rhythm），舒適的睡眠環境能減少外界干擾。藥物應作為最後手段，因為藥物可能產生依賴性或副作用。其他選項如看電視或劇烈運動，皆會干擾褪黑激素分泌或過度興奮交感神經，不利於入睡。
Improvement in sleep quality should begin with non-pharmacological 'sleep hygiene' interventions. Establishing a consistent routine helps regulate the circadian rhythm, and a comfortable sleep environment reduces external disturbances. Medications should be a last resort, as they can cause dependence or side effects. Other options such as watching television or vigorous exercise interfere with melatonin secretion or overstimulate the sympathetic nervous system, hindering sleep onset.