— 健康促進與維護 · EASY · SATA —
護理師指導病人健康的睡眠衛生，應包含哪些策略？（選所有適合的）
Which strategies should a nurse include when teaching a client about healthy sleep hygiene? (Select all that apply.)
- AMaintain a consistent sleep schedule✓ 正解維持固定的睡眠作息時間
- BAvoid screens 30-60 minutes before bedtime✓ 正解睡前 30-60 分鐘避免使用螢幕裝置
- CExercise right before going to bed睡前立即進行運動
- DKeep the bedroom dark, quiet, and cool✓ 正解保持臥室黑暗、安靜且涼爽
- EConsume a heavy meal right before sleeping睡前食用豐盛的大餐
— Explanation · 中文詳解 —
睡眠衛生（Sleep hygiene）是改善失眠與提升生活品質的基礎護理介入。護理師需協助病人建立規律的生理時鐘，減少環境干擾與神經刺激。正確的策略應包含：固定作息以穩定晝夜節律、移除藍光設備以促進褪黑激素分泌、營造有利入睡的環境（黑暗、安靜、涼爽）。臨床護理重點在於透過環境控制與行為調整，而非依賴藥物。
Effective sleep hygiene focuses on establishing regular circadian rhythms and minimizing environmental or physiological disruptions. Key strategies include maintaining a consistent sleep schedule, avoiding screen exposure before bed to prevent melatonin suppression, and ensuring the bedroom environment is dark, quiet, and cool to promote restful sleep.