Department of Psychobiology, Universidade Federal de São Paulo, São Paulo, SP, Brazil.
Sleep Med. 2011 Dec;12(10):1018-27. doi: 10.1016/j.sleep.2011.02.007. Epub 2011 Oct 22.
To evaluate the effect of long-term moderate aerobic exercise on sleep, quality of life, and mood of individuals with chronic primary insomnia, and to examine whether these effects differed between exercise in the morning and exercise in the late afternoon.
Nineteen sedentary individuals with chronic primary insomnia, mean age 45.0 (standard error [SE] 1.9) years, completed a 6-month exercise training protocol, randomized to morning and late-afternoon exercise groups.
Combining polysomnographic data across both time points, this study found a significant decrease in sleep onset latency (from 17.1 [SE 2.6] min to 8.7 [SE 1.4] min; P<0.01) and wake time after sleep onset (from 63.2 [SE 12.8] min to 40.1 [SE 6.0] min), and a significant increase in sleep efficiency (from 79.8 [SE 3.0]% to 87.2 [SE 1.6]%) following exercise. Data from sleep diaries revealed significant improvement in sleep onset latency (from 76.2 [SE 21.5] min to 80.3 [SE 7.4] min) sleep quality (from 41.5 [SE 5.2]% to 59.4 [SE 6.6]%) and feeling rested in the morning (from 50.8 [SE 5.3] to 65.1 [SE 5.0]). There were generally no significant differences in response between morning and late-afternoon exercise. Following exercise, some quality-of-life measures improved significantly, and a significant decrease was seen in the following Profile of Mood State measures: tension-anxiety (from 7.2 [SE 1.0] to 3.5 [SE 1.0]), depression (from 5.9 [SE 1.2] to 3.3 [SE 1.1]) and total mood disturbance (from 9.2 [SE 4.8] to -1.7 [SE 4.8]). These effects did not vary between morning and late-afternoon exercise.
Long-term moderate aerobic exercise elicited significant improvements in sleep, quality of life and mood in individuals with chronic primary insomnia.
评估长期中等强度有氧运动对慢性原发性失眠个体睡眠质量、生活质量和情绪的影响，并探讨晨练和傍晚练对这些影响是否存在差异。
19 名久坐的慢性原发性失眠患者（平均年龄 45.0[标准误差 1.9]岁）完成了一项 6 个月的运动训练方案，随机分为晨练组和傍晚练组。
结合两个时间点的多导睡眠图数据，本研究发现睡眠潜伏期（从 17.1[SE 2.6]min 减少到 8.7[SE 1.4]min；P<0.01）和睡眠后觉醒时间（从 63.2[SE 12.8]min 减少到 40.1[SE 6.0]min）显著减少，睡眠效率（从 79.8[SE 3.0]%增加到 87.2[SE 1.6]%）显著提高。睡眠日记数据显示，睡眠潜伏期（从 76.2[SE 21.5]min 减少到 80.3[SE 7.4]min）、睡眠质量（从 41.5[SE 5.2]%增加到 59.4[SE 6.6]%）和早晨醒来时的感觉（从 50.8[SE 5.3]增加到 65.1[SE 5.0]%）均有显著改善。晨练和傍晚练的反应一般没有显著差异。运动后，一些生活质量指标显著改善，以下心境状态量表的指标显著下降：紧张-焦虑（从 7.2[SE 1.0]降至 3.5[SE 1.0]）、抑郁（从 5.9[SE 1.2]降至 3.3[SE 1.1]）和总心境障碍（从 9.2[SE 4.8]降至-1.7[SE 4.8]）。这些影响在晨练和傍晚练之间没有差异。
长期中等强度有氧运动可显著改善慢性原发性失眠患者的睡眠质量、生活质量和情绪。
