Department of Health and Human Development, University of Pittsburgh, Pittsburgh, PA, USA.
Department of Psychology, Northeastern University, Boston, MA, USA; Department of Physical Therapy, Movement, & Rehabilitation Sciences, Northeastern University, Boston, MA, USA.
Sleep Med Rev. 2021 Aug;58:101489. doi: 10.1016/j.smrv.2021.101489. Epub 2021 Apr 9.
Physical activity (PA) is widely considered to improve sleep, but a comprehensive review of the research on this topic has not been performed. In this umbrella review, conducted initially for the 2018 Physical Activity Guidelines for Americans Advisory Committee and updated to reflect more recent research, we examined whether PA enhances sleep outcomes across the lifespan as well as among individuals with sleep disorders. Systematic reviews and meta-analyses were utilized to assess the evidence. We also examined dose-response considerations and whether the association between PA and sleep was moderated by various factors (e.g., timing, sociodemographic characteristics). We found strong evidence that both acute bouts of PA and regular PA improved sleep outcomes. Moderate evidence indicated that longer bouts of PA (both acute and regular) improved sleep, and that the effects of PA on sleep outcomes were generally preserved across adult age groups and sex. Finally, moderate evidence demonstrated that PA improved sleep in adults with insomnia symptoms or obstructive sleep apnea. Several important areas in need of future research were also identified. Overall, the review supported the claim that PA improves sleep, but highlighted gaps that need to be addressed to facilitate more widespread utilization of PA for improving sleep.
身体活动（PA）被广泛认为可以改善睡眠，但针对这一主题的研究还没有进行全面的综述。在这项伞式综述中，我们最初为 2018 年美国身体活动指南咨询委员会进行了研究，并更新了反映最近研究的内容，以评估 PA 是否在整个生命周期以及在患有睡眠障碍的人群中改善睡眠结果。我们利用系统评价和荟萃分析来评估证据。我们还研究了剂量反应的考虑因素，以及 PA 与睡眠之间的关联是否受到各种因素（例如，时间、社会人口特征）的调节。我们发现有强有力的证据表明，急性和规律的身体活动都能改善睡眠结果。中度证据表明，较长时间的身体活动（无论是急性还是规律的）都能改善睡眠，并且 PA 对睡眠结果的影响在成年人群体和性别中基本保持不变。最后，中度证据表明，PA 改善了有失眠症状或阻塞性睡眠呼吸暂停的成年人的睡眠。还确定了几个需要未来研究的重要领域。总的来说，该综述支持了身体活动可以改善睡眠的说法，但也强调了需要解决的差距，以促进更广泛地利用身体活动来改善睡眠。
