Center for Affective, Stress and Sleep Disorders, Psychiatric Hospital of the University of Basel, Basel, Switzerland.
J Adolesc Health. 2012 Dec;51(6):615-22. doi: 10.1016/j.jadohealth.2012.02.020. Epub 2012 May 1.
To compare sleep electroencephalographic patterns and psychological functioning of healthy adolescents running regularly in the mornings with those of control subjects. Although several studies have shown that regular moderate-to-vigorous exercise is related to favorable sleep and psychological functioning in adolescents, research on the effectiveness of short interventions is more limited.
Fifty-one adolescents (mean age = 18.30 years; 27 female [53%]) took part in the study; they were randomly assigned either to a running or to a control group. The running group went running every morning for 30 minutes at moderate intensity during weekdays for 3 consecutive weeks. Sleep electroencephalographic patterns and psychological functioning were assessed in both groups before and after the 3-week period. All participants also kept a sleep log for 3 weeks.
Objective sleep improved (slow-wave sleep increased; sleep onset latency decreased) in the running group compared with the control group. Subjective sleep quality, mood, and concentration during the day improved, whereas sleepiness during the day decreased.
Thirty minutes of running in the morning during weekdays for 3 consecutive weeks impacted positively on sleep and psychological functioning in healthy adolescents compared with control subjects. Running is inexpensive and easy to implement during school schedules, and as both objective and subjective improvements were observed within 3 weeks, regular physical exercise should be promoted.
比较有规律晨跑的健康青少年与对照组青少年的睡眠脑电图模式和心理功能。尽管有几项研究表明，有规律的中等到剧烈强度的运动与青少年的良好睡眠和心理功能有关，但关于短期干预效果的研究则较为有限。
51 名青少年（平均年龄=18.30 岁；27 名女性[53%]）参与了这项研究；他们被随机分配到跑步组或对照组。跑步组在 3 周的连续工作日内，每天早上以中等强度跑步 30 分钟。在 3 周期间前后，对两组的睡眠脑电图模式和心理功能进行评估。所有参与者还连续 3 周记录睡眠日志。
与对照组相比，跑步组的客观睡眠（慢波睡眠增加；入睡潜伏期缩短）得到改善。主观睡眠质量、白天的情绪和注意力得到改善，而白天的困倦感则降低。
与对照组相比，连续 3 周，每周 5 天，每天早上跑步 30 分钟，对健康青少年的睡眠和心理功能产生了积极影响。跑步既便宜又容易在学校时间表中实施，并且在 3 周内观察到了客观和主观的改善，因此应该提倡定期进行体育锻炼。
