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Emmanuel Frimpong, Melodee Mograss, Tehila Zvionow, Thien Thanh Dang-Vu
Department of Health, Kinesiology & Applied Physiology, Concordia University, Montreal, QC, CA, Canada; Center for Studies in Behavioral Neurobiology, Concordia University, Montreal, QC, CA, Canada; PERFORM Center, Concordia University, Montreal, QC, CA, Canada.
Department of Health, Kinesiology & Applied Physiology, Concordia University, Montreal, QC, CA, Canada; Center for Studies in Behavioral Neurobiology, Concordia University, Montreal, QC, CA, Canada; PERFORM Center, Concordia University, Montreal, QC, CA, Canada; Centre de Recherche de L'Institut Universitaire de Gériatrie de Montréal, CIUSSS Centre- Sud-de-l'île-de-Montréal, Montreal, QC, CA, Canada.
Sleep Med Rev. 2021 Dec;60:101535. doi: 10.1016/j.smrv.2021.101535. Epub 2021 Aug 3.
Moderate-intensity exercise is generally recommended for improving sleep, whereas, high-intensity exercise (HIE) prior to bedtime is often discouraged. We conducted a systematic review and meta-analysis to determine if acute or regular (chronic) HIE performed before bedtime disrupts nighttime sleep of healthy adult, good sleepers compared with a no-exercise control. Six databases (PubMed, EMBASE, Scopus, Web of Science, CENTRAL, and PsycINFO) were searched from inception to 31st May, 2021. Studies were experimental trials published in English language, objectively (polysomnography, actigraphy) and/or subjectively assessed sleep after evening HIE in sedentary and physically fit, good sleepers (aged 18-50 y old). The revised Cochrane risk of bias tool for randomized trials was used to assess risk of bias in the included studies. The random-effects model was used for the meta-analyses. We included 15 acute evening HIE studies in the meta-analysis with a total of 194 participants. Acute evening HIE ending 0.5-4 h before bedtime decreased rapid eye movement sleep (-2.34%; p = 0.002) compared with a no-exercise control. No other significant sleep changes occurred. A regular evening HIE did not disrupt nighttime sleep. Overall, acute evening HIE performed 2-4 h before bedtime does not disrupt nighttime sleep of healthy, young and middle-aged adults. PROSPERO, protocol registration number: CRD42020218299.
中等强度的运动通常被推荐用于改善睡眠，而睡前进行高强度运动（HIE）则通常不被鼓励。我们进行了一项系统评价和荟萃分析，以确定睡前进行急性或定期（慢性）HIE 是否会破坏健康成年人、睡眠良好者的夜间睡眠，与不运动的对照组相比。从 2021 年 5 月 31 日起，我们在六个数据库（PubMed、EMBASE、Scopus、Web of Science、CENTRAL 和 PsycINFO）中进行了搜索。研究为在久坐和身体健康的睡眠良好者（年龄 18-50 岁）中，在睡前进行的、发表于英文期刊的、客观（多导睡眠图、活动记录仪）和/或主观评估睡眠的实验性试验。使用修订后的 Cochrane 随机试验偏倚风险工具评估纳入研究的偏倚风险。使用随机效应模型进行荟萃分析。我们将 15 项睡前急性 HIE 研究纳入荟萃分析，共纳入 194 名参与者。与不运动的对照组相比，睡前 0.5-4 小时结束的急性夜间 HIE 减少了快速眼动睡眠（-2.34%；p=0.002）。其他睡眠变化没有显著差异。定期的夜间 HIE 不会破坏夜间睡眠。总的来说，睡前 2-4 小时进行急性夜间 HIE 不会破坏健康的年轻和中年成年人的夜间睡眠。PROSPERO，方案注册号：CRD42020218299。
