護理師進行健康睡眠衛生衛教。哪些練習值得推薦？（選所有適合的）
A nurse is teaching about healthy sleep hygiene. Which practices are recommended? (Select all that apply.)
- AMaintain a consistent sleep schedule✓ 正解維持一致的睡眠作息
- BCreate a dark, quiet, and cool bedroom environment✓ 正解創造黑暗、安靜且涼爽的臥室環境
- CUse the bedroom only for sleep and intimacy✓ 正解臥室僅用於睡眠和親密行為
- DExercise vigorously right before bedtime睡前劇烈運動
- ELimit caffeine and nicotine intake before bedtime✓ 正解限制睡前咖啡因和尼古丁的攝取
健康的睡眠衛生（Sleep Hygiene）旨在透過改善行為與環境因素，調節生物時鐘並促進自然入睡。護理師應教導個案建立規律作息、優化臥室環境（如避光、靜音、涼爽），並建立心理連結（床僅用於睡眠與親密行為）。同時應限制攝取咖啡因或尼古丁等神經興奮劑，避免睡前劇烈運動，因為運動會提升核心體溫並增加交感神經活性，干擾入睡過程。
Healthy sleep hygiene aims to regulate the circadian rhythm and promote natural sleep onset through behavioral and environmental modifications. The nurse should teach the client to establish a regular schedule, optimize the bedroom (dark, quiet, cool), and create a mental association (bed only for sleep and intimacy). Stimulants such as caffeine and nicotine should be limited, and vigorous exercise close to bedtime should be avoided because it raises core body temperature and sympathetic activity, interfering with sleep onset.