— 基本照護與舒適 · MEDIUM · SATA —
護理師教導病人睡眠衛生，下列哪些陳述代表病人已理解衛教內容？（選所有適合的）
A nurse is teaching a client about sleep hygiene. Which client statements indicate an understanding of the instructions? (Select all that apply.)
- AI will go to bed at the same time every night✓ 正解我每晚都會在同一時間上床睡覺
- BI will drink a glass of wine before bed to relax我會在睡前喝一杯葡萄酒以放鬆
- CI will keep the bedroom temperature cool and dark✓ 正解我會保持臥室溫度涼爽且昏暗
- DI will exercise right before going to bed我會在睡前立即運動
- EI will use the bed only for sleeping✓ 正解我只會用床來睡覺
— Explanation · 中文詳解 —
睡眠衛生（Sleep Hygiene）指導旨在改善睡眠品質，重點在於建立生理時鐘與環境連結。規律的作息能幫助調整晝夜節律；環境控制（低溫與黑暗）能營造適合褪黑激素分泌的空間；而限制床的功能（僅用於睡眠）則能建立「床＝睡覺」的制約反應。反之，酒精雖能幫助入睡，但會干擾深層睡眠結構；睡前運動會因體溫升高與交感神經刺激而導致難以入眠。
Consistent sleep schedules help regulate circadian rhythms, while maintaining a cool, dark environment promotes melatonin secretion and sleep quality. Limiting bed use to sleeping only strengthens the mental association between the bed and rest, whereas alcohol and pre-sleep exercise can disrupt sleep cycles or increase arousal.