— 基本照護與舒適 · MEDIUM · SATA —
護理師教導病人睡眠衛生。應包含哪些建議？（選所有適合的）
A nurse is teaching a client about sleep hygiene. Which recommendations should the nurse include? (Select all that apply.)
- AMaintain a consistent wake-up time✓ 正解維持一致的起床時間
- BExercise vigorously right before bedtime睡前劇烈運動
- CAvoid caffeine in the afternoon and evening✓ 正解避免在下午和晚上攝取咖啡因
- DKeep the bedroom cool and dark✓ 正解保持臥室涼爽且黑暗
- EUse the bed only for sleep and sex✓ 正解僅將床用於睡眠和性行為
— Explanation · 中文詳解 —
良好的睡眠衛生（sleep hygiene）對於促進身心健康至關重要。護理師在教導病人時，應著重於建立規律的作息、優化睡眠環境、避免干擾睡眠的物質，並強化床與睡眠之間的心理連結。這些措施共同作用，有助於調節生理時鐘（circadian rhythm），改善睡眠品質，減少失眠問題。遵守這些原則能讓身體更容易進入深度睡眠狀態，確保充足的休息與恢復，進而提升日間的專注力與整體生活品質。因此，護理師應提供全面且實用的指導，幫助病人養成健康的睡眠習慣。
Effective sleep hygiene includes maintaining a consistent wake-up time to regulate the circadian rhythm, avoiding caffeine in the afternoon and evening to prevent sleep interference, keeping the bedroom cool and dark to promote rest, and using the bed only for sleep and sex to strengthen the mental association between the environment and rest.