運動對睡眠品質的改善

睡眠如同空氣、食物、水一樣，是維持人體健康狀態的重要基礎。隨著現代化社會急遽的變遷，為了適應環境提升競爭力，人們的生活作息隨之改變，因此造就了睡眠上的問題。睡眠的生理變化可分成非快速動眼期和快速動眼期，一夜的睡眠由4-5個NREM-REM週期組成。睡眠品質是指個人透過各種主觀及客觀的評量對於良好睡眠的綜合評價，影響因素包括：社會和心理因素、健康狀態、睡眠條件、生活型態、習慣、環境、個人認知等相關生理症狀。除了醫學上的治療外，還有一種經濟又有效的方法就是運動。運動被認為對睡眠有極大的功效，相關文獻也證實了運動可以改善睡眠品質，例如：運動可以縮短入睡時間、加深睡眠深度、減少失眠的情形發生；下午或傍晚運動對於改善睡眠品質最具效果；從事輕度與中度運動習慣者較易入睡及感到安寧。因此，運動確實可以改善睡眠障礙，提高睡眠品質。

關鍵字

運動；身體活動；失眠；匹茲堡睡眠品質量表；針灸

並列摘要

Sleep, just like air, food and water is the foremost component of human beings health. According to the development of social model, people's lifestyle was changed. Therefore, the sleep problems were revealed gradually. The two characteristic physiological states of sleep included Non-Rapid Eye Movement (NREM sleep) and Rapid Eye Movement (REM sleep). REM sleep follows NREM sleep and occurs 4-5 times during a normal sleep period. Sleep quality refers both the subjective assessment given by the subject of how restorative and undisturbed his/her sleep has been and to a series of objective measures. The factors that influence sleep quality included social and metal condition, personal healthy status, sleep-related factors, lifestyle, habits, environment and personal cognition. In addition to medical treatment, there is also a economical and effective way to exercise. Exercise improved the quality of sleep was investigated enormously. Many studies were confirmed that the beneficial effect of exercise on sleep quality, such as, reduce the time to fall asleep, increase deep sleep (slow-wave sleep) and decrease insomnia. Moreover, they found that doing exercise in the evening is more effect on improving sleep quality, and doing slight and moderate-intensity exercise is easily to fall asleep and fell more comfortable. Therefore, we concluded that doing exercise is a good way to prevent and improve sleep disorder.