— 基本照護與舒適 · EASY · MCQ —
一位病人正經歷失眠困擾。護理師提出的哪項建議體現了良好的睡眠衛生習慣？
A client is experiencing insomnia. Which suggestion by the nurse reflects good sleep hygiene practices?
- ADrink a cup of herbal tea with caffeine at night晚上喝一杯含咖啡因的草本茶
- BRead a stimulating novel in bed for two hours在床上閱讀令人興奮的小說兩小時
- CKeep the bedroom environment cool and dark✓ 正解保持臥室環境涼爽且黑暗
- DExercise vigorously right before bedtime睡前劇烈運動
— Explanation · 中文詳解 —
良好的睡眠衛生（Sleep Hygiene）旨在建立生理時鐘規律與環境舒適度。涼爽、昏暗且安靜的環境能促進褪黑激素分泌。睡前劇烈運動會使身體核心體溫升高且交感神經亢奮，妨礙入眠；咖啡因是中樞神經興奮劑，睡前飲用會延長入眠潛伏期；床上閱讀會讓大腦將「床」與「警覺活動」連結，導致失眠加重。護理指導應強調床只用於睡覺。
Good sleep hygiene involves creating an environment conducive to rest, such as keeping the bedroom cool and dark to promote melatonin release. Stimulants like caffeine, vigorous exercise before bed, and using the bed for activities other than sleep should be avoided to prevent insomnia.