一位患有慢性失眠的病人表示難以入睡。為了改善睡眠衛生，護理師應優先給予哪項建議？
A client with chronic insomnia complains of difficulty falling asleep. Which instruction should the nurse prioritize to improve sleep hygiene?
- AExercise vigorously right before sleep睡前劇烈運動
- BDrink a glass of warm milk before bed睡前喝一杯溫牛奶
- CKeep the bedroom lights on to prevent accidents保持臥室燈光開啟以防意外
- DEstablish a consistent sleep schedule✓ 正解建立規律的睡眠時間表
慢性失眠的行為治療核心在於「刺激控制療法（Stimulus Control Therapy）」。建立固定的睡眠作息能協助個體重整生理時鐘（Circadian rhythm），讓大腦將床鋪與睡眠建立強連結，減少在床上清醒的時間。這是睡眠衛生（Sleep hygiene）教育中最基礎且優先的介入措施，能有效改善長期失眠的生理與心理機制。
The core of behavioral treatment for chronic insomnia is "stimulus control therapy." Establishing a consistent sleep schedule helps reset the individual's circadian rhythm, allowing the brain to form a strong association between the bed and sleep and reducing the amount of time spent awake in bed. This is the most fundamental and priority intervention in sleep hygiene education and effectively addresses both the physiologic and psychologic mechanisms of chronic insomnia.