— 基本照護與舒適 · MEDIUM · MCQ —
下列哪項是「睡眠衛生（Sleep hygiene）」的核心部分？
Which of the following is a key component of 'sleep hygiene'?
- AWatching television until falling asleep看著電視直到入睡
- BTaking a nap in the late afternoon在下午晚些時候打盹
- CExercising vigorously right before bedtime睡前劇烈運動
- DEstablishing a consistent sleep-wake schedule✓ 正解建立固定的睡眠-覺醒時間表
— Explanation · 中文詳解 —
睡眠衛生（Sleep hygiene）的核心在於優化睡眠環境與建立規律的生理時鐘。人體的晝夜節律（Circadian rhythm）依賴規律的作息來調節褪黑激素分泌。建立固定的就寢與起床時間，能幫助身體預期睡眠時間，提升入睡效率。反之，干擾因素如強光、劇烈運動或過晚午睡，都會抑制睡眠驅動力或延遲入睡時間。
Sleep hygiene centers on optimizing the sleep environment and maintaining a regular circadian rhythm. The circadian system depends on consistent timing to regulate melatonin secretion. Fixed bedtimes and wake times help the body anticipate sleep, improving sleep onset. Disruptors such as bright light, vigorous exercise, or late naps suppress sleep drive or delay sleep onset.