護理師指導病人睡眠衛教。下列哪句陳述代表已理解？
A nurse is teaching a client about the importance of sleep hygiene. Which statement by the client indicates understanding?
- AI will nap for 3 hours every afternoon我會在每天下午小睡3小時
- BI will use my phone in bed until I fall asleep我會躺在床上滑手機直到睡著
- CI will drink coffee before bed to relax我會在睡前喝咖啡來放鬆
- DI will keep my bedroom dark, quiet, and cool✓ 正解我會保持臥室黑暗、安靜且涼爽
睡眠衛教的核心在於建立良好的睡眠環境與規律的作息。理想的睡眠環境應為黑暗、安靜且涼爽，有助於降低身體代謝率與腦部活動，進入深度睡眠。反之，睡前攝取咖啡因會刺激中樞神經導致失眠；睡前使用手機產生的藍光會抑制褪黑激素分泌；長時午睡則會擾亂生理時鐘，導致夜間睡眠困難。病人能正確辨識這些行為，代表其已理解睡眠衛教的原則。
The core of sleep hygiene education is establishing a good sleep environment and a regular schedule. The ideal sleep environment should be dark, quiet, and cool, which helps lower body metabolism and brain activity and promotes deep sleep. Conversely, caffeine consumption before bedtime stimulates the central nervous system and causes insomnia; blue light from mobile phones before bed suppresses melatonin secretion; and long daytime naps disrupt the circadian rhythm, leading to difficulty sleeping at night. When the patient can correctly identify these behaviors, it indicates an understanding of sleep hygiene principles.