运动时间和强度对生理昼夜节律和睡眠质量的影响:系统性审查
Nahyun Kim1, Soonjo Ka1, Jonghoon Park1
1Department of Physical Education, Korea University, Seoul, Republic of Korea.
Physical activity and nutrition
|November 10, 2023
概括
运动时间和强度会影响昼夜节律和睡眠. 短期的晚上运动可能会延迟黑激素的产生,但不会.
科学领域:
- 时间生物学 时间生物学
- 运动生理学 运动生理学
- 睡眠科学 睡眠科学
背景情况:
- 人类的生理和行为节奏遵循近24小时的周期,影响睡眠和清醒模式.
- 众所周知,运动可以刺激昼夜节律,影响皮质醇和黑激素等激素,以及核心体温.
- 了解运动对昼夜节律和睡眠质量的影响,对健康和表现至关重要.
研究的目的:
- 系统地审查有关运动强度和时间对生理昼夜节律的影响的研究.
- 评估运动对主观和客观睡眠质量的影响.
主要方法:
- 在PubMed,Science Direct,Web of Science和Embase数据库中的系统文献搜索.
- 纳入标准:成人参与者,运动干预,对照组,皮质醇,黑激素,核心体温或睡眠质量的测量.
- 研究选择和数据提取由两位独立审查员根据PRISMA指南进行.
主要成果:
- 短期晚间炼延迟了黑激素节律,增加了夜间核心体温,但没有对睡眠产生负面影响.
- 在急性高强度和中等强度运动之间,没有发现睡眠质量的显著差异.
- 较长的运动持续时间导致核心体温暂时升高,在30-120分钟内恢复到基线.
结论:
- 短期晚间炼和高强度炼不会显著损害睡眠质量,尽管它们可以改变生理昼夜节律.
- 长期的早晨炼可能会降低醒来后的皮质醇水平,提高睡眠质量.
- 需要进一步的研究来探索运动时间和强度对昼夜节律和睡眠的长期影响.
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