运动对一般人群睡眠质量的影响:元分析和系统审查
Xiaojie Zhou1, Yan Kong1, Beibei Yu1
1Beijing sport University, Beijing, 100048, China.
Sleep medicine
|November 18, 2024
概括
定期运动显著改善非运动员的睡眠质量和效率. 身体和精神的炼是主观睡眠的最佳选择,而有氧运动则是客观睡眠效率的最佳选择,其益处随着年龄的增长而减少.
科学领域:
- 睡眠科学 睡眠科学
- 运动生理学 运动生理学
- 进行元分析分析.
背景情况:
- 睡眠对整体健康至关重要,睡眠质量不佳与各种疾病和寿命缩短有关.
- 运动是一种公认的改善睡眠的非药物干预措施,但其在不同睡眠参数和人群中的有效性仍在争论中.
- 改善睡眠健康是一个迫切的公共卫生问题,需要基于证据的战略.
研究的目的:
- 为了比较运动对非运动员人口的主观睡眠质量和客观睡眠效率的影响.
- 为了对不同类型的运动对改善睡眠的有效性进行排名.
- 为改善睡眠的运动干预提供基于证据的建议.
主要方法:
- 在五个主要数据库 (PubMed,Embase,Web of Science,Cochrane,EBSCO) 进行了全面的文献搜索.
- 使用Review Manager 5.3和Stata 16.0.0进行了对联元分析和网络元分析.
- 包括81个随机对照试验,共6193名参与者,分析主观睡眠质量 (PSQI) 和客观睡眠效率 (SE).
主要成果:
- 运动显著改善了主观睡眠质量 (PSQI下降) 和客观睡眠效率 (SE增加).
- 身体和精神的炼证明了提高主观睡眠质量 (PSQI) 的最高有效性.
- 有氧运动被确定为增强客观睡眠效率 (SE) 的最有效类型,益处因运动持续时间和参与者的年龄而有所调节.
结论:
- 运动是改善非运动员主观和客观睡眠参数的可行和有效策略.
- 建议进行身体和精神的炼,有氧炼,以及有氧/抵抗炼的联合炼,以改善睡眠.
- 较长的运动持续时间与更大的睡眠益处相关,而运动对睡眠的积极影响随着年龄的增长而减少.
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