— 基本照護與舒適 · EASY · MCQ —
護理師評估病人的睡眠型態，下列哪句陳述顯示需要進一步睡眠衛生教育？
A nurse is evaluating the sleep patterns of a client. Which statement indicates a need for further teaching on sleep hygiene?
- AI go to bed at the same time every night我每晚都在同一時間上床睡覺
- BI keep my bedroom dark and quiet我保持臥室黑暗且安靜
- CI exercise vigorously for 30 minutes right before going to bed✓ 正解我在睡前30分鐘進行劇烈運動
- DI drink a cup of warm milk before bedtime我在睡前喝一杯溫牛奶
— Explanation · 中文詳解 —
睡前進行劇烈運動會提高體溫並刺激腎上腺素分泌，影響入睡困難。睡眠衛生原則鼓勵規律作息（A）、環境控制（B）與清淡飲食。喝牛奶（D）含色胺酸可能有助眠效果。正確教育應包含睡前避免高強度活動，需在睡前數小時完成運動。
Vigorous exercise right before bed increases core body temperature and sympathetic nervous system activity, which can interfere with the ability to fall asleep. Sleep hygiene guidelines recommend completing intense physical activity several hours before bedtime to allow the body to cool down and relax.
✦ 台美臨床差異
美國睡眠中心照護較普及，台灣民眾多自行調整或至家醫科/身心科求診。