— 健康促進與維護 · MEDIUM · SATA —
一位 60 歲患有高血壓的個案表示入睡困難，護理師應推薦哪些健康睡眠衛生習慣？（選所有適合的）
A 60-year-old client with a history of hypertension reports difficulty falling asleep. Which interventions should the nurse recommend for healthy sleep hygiene? (Select all that apply.)
- AMaintain a consistent sleep and wake schedule✓ 正解保持固定的睡眠和起床時間表
- BAvoid caffeine and heavy meals in the evening✓ 正解避免在傍晚攝取咖啡因和豐盛餐點
- CExercise vigorously right before going to bed睡前進行劇烈運動
- DCreate a dark, quiet, and cool bedroom environment✓ 正解創造黑暗、安靜且涼爽的臥室環境
- ELimit naps to no more than 20-30 minutes during the day✓ 正解限制白天午睡時間不超過 20-30 分鐘
— Explanation · 中文詳解 —
良好的睡眠衛生（Sleep Hygiene）包含規律作息、環境營造與飲食習慣調整。避免睡前進行劇烈運動（會導致交感神經興奮）、減少睡前咖啡因與重油飲食。午睡過久會干擾夜間睡眠，應限制在 30 分鐘內。
Effective sleep hygiene involves maintaining a consistent sleep-wake schedule, avoiding stimulants like caffeine and heavy meals before bed, and creating a dark, quiet, and cool sleeping environment. Vigorous exercise near bedtime should be avoided as it stimulates the nervous system, and daytime naps should be limited to prevent interference with nighttime sleep drive.
✦ 台美臨床差異
美台對睡眠衛教原則一致，但在藥物使用上，台灣老年人對於服用助眠藥物的依賴度與尋求度較高。