— 健康促進與維護 · EASY · SATA —
護理師教導病人關於健康的睡眠衛生，應提供哪些建議？（選所有適合的）
A nurse is educating a client about healthy sleep hygiene. Which advice should the nurse provide? (Select all that apply.)
- AMaintain a consistent sleep schedule✓ 正解維持固定的睡眠時間表
- BAvoid caffeine and nicotine before bedtime✓ 正解睡前避免攝取咖啡因與尼古丁
- CExercise vigorously right before sleep睡前劇烈運動
- DCreate a dark, quiet, and cool environment✓ 正解創造黑暗、安靜且涼爽的環境
- EUse the bed for reading, working, and eating在床上閱讀、工作或進食
— Explanation · 中文詳解 —
良好的睡眠衛生（Sleep hygiene）對於維持生理時鐘穩定與心理健康至關重要。護理指導應包含建立規律作息、創造良好的睡眠環境（暗、靜、涼）、限制睡前刺激物（咖啡因、尼古丁）。床應僅作為睡眠與親密行為的場所，避免在床上工作或進食，以建立大腦「床等於睡覺」的制約反應。睡前避免劇烈運動，因為運動會刺激交感神經，導致入睡困難。
Healthy sleep hygiene involves maintaining a consistent sleep schedule to regulate the circadian rhythm and avoiding stimulants like caffeine and nicotine before bedtime. The sleep environment should be dark, quiet, and cool to promote relaxation. Additionally, the bed should be used only for sleep and intimacy to strengthen the mental association between the bed and rest.