— 基本照護與舒適 · EASY · MCQ —
一位病人正受到失眠困擾。下列哪項衛教建議有助於促進良好的睡眠衛生？
A client is experiencing insomnia. Which nursing instruction promotes good sleep hygiene?
- ADrink a glass of warm milk with caffeine飲用一杯含咖啡因的溫牛奶
- BTake a warm shower just before sleep睡前洗個熱水澡
- CWatch television in bed to relax在床上看電視以放鬆
- DEstablish a consistent bedtime routine✓ 正解建立固定的就寢常規
— Explanation · 中文詳解 —
良好的睡眠衛生（Sleep Hygiene）核心在於建立身體的生理節律（Circadian Rhythm）。規律的作息能幫助大腦識別睡眠訊號，進而改善入眠困難。臨床上，護理師應評估病人的睡前習慣，並強調「床」僅用於睡眠與性行為，以建立心理連結。反之，刺激性活動、咖啡因或錯誤的環境設置均會干擾褪黑激素分泌，導致睡眠結構破碎。
Establishing a consistent bedtime routine helps regulate the circadian rhythm and signals the body that it is time to sleep. This practice promotes good sleep hygiene by creating predictable cues for rest. Conversely, consuming caffeine, engaging in stimulating activities like watching TV in bed, or taking hot showers right before sleep can interfere with melatonin secretion and delay sleep onset.