— 基本照護與舒適 · MEDIUM · SATA —
護理師指導病人睡眠衛生。下列哪些建議是適當的？（選所有適合的）
A nurse is teaching a client about basic sleep hygiene. Which recommendations are appropriate? (Select all that apply.)
- AMaintain a regular sleep-wake schedule✓ 正解維持固定的睡眠-清醒作息
- BAvoid caffeine in the afternoon and evening✓ 正解避免在下午和晚上攝取咖啡因
- CExercise vigorously right before bedtime睡前劇烈運動
- DKeep the bedroom cool, dark, and quiet✓ 正解保持臥室涼爽、黑暗且安靜
- EUse the bed only for sleep and intimacy✓ 正解僅將床用於睡眠和親密行為
— Explanation · 中文詳解 —
睡眠衛生（Sleep hygiene）旨在透過行為調整與環境優化，建立穩定的生理時鐘（Circadian rhythm）。正確的睡眠習慣應包括固定的作息、避免神經興奮劑（如咖啡因）、優化睡眠環境（冷、暗、靜），並強化「床僅用於睡覺與親密行為」的制約反應。劇烈運動會導致核心體溫升高及交感神經興奮，不利於入睡。臨床上，護理師應評估個案的睡眠模式，並提供具體的生活方式建議，而非僅依賴安眠藥物。
Effective sleep hygiene involves behavioral adjustments and environmental optimization to stabilize the circadian rhythm, including maintaining a regular sleep-wake schedule, avoiding stimulants like caffeine, and keeping the bedroom cool, dark, and quiet. The bed should be associated only with sleep and intimacy to improve sleep onset, whereas vigorous exercise before bed raises body temperature and alertness, hindering sleep.