Robberechts Ruben, Albouy Geneviève, Hespel Peter, Poffé Chiel
Exercise Physiology Research Group, Department of Movement Sciences, KU Leuven, Leuven, BELGIUM.
Department of Movement Sciences, KU Leuven, Leuven, BELGIUM.
Med Sci Sports Exerc. 2023 Nov 1;55(11):2064-2074. doi: 10.1249/MSS.0000000000003231. Epub 2023 Jun 1.
Available evidence indicates that ketone bodies may improve sleep quality. Therefore, we determined whether ketone ester (KE) intake could counteract sleep disruptions induced by strenuous exercise.
Ten well-trained cyclists with good sleep quality participated in a randomized crossover design consisting of two experimental sessions each involving a morning endurance training and an evening high-intensity interval training ending 1 h before sleep, after which polysomnography was performed overnight. Postexercise and 30 min before sleeping time, subjects received either 25 g of KE (EX KE ) or a placebo drink (EX CON ). A third session without exercise but with placebo supplements (R CON ) was added to evaluate the effect of exercise per se on sleep.
Blood d -β-hydroxybutyrate concentrations transiently increased to ~3 mM postexercise and during the first part of the night in EX KE but not in EX CON or R CON . Exercise significantly reduced rapid eye movement sleep by 26% ( P = 0.001 vs R CON ) and increased wakefulness after sleep onset by 95% ( P = 0.004 vs R CON ). Interestingly, KE improved sleep efficiency by 3% ( P = 0.040 vs EX CON ) and counteracted the exercise-induced decrease in rapid eye movement sleep ( P = 0.011 vs EX CON ) and the increase in wakefulness after sleep onset ( P = 0.009 vs EX CON ). This was accompanied by a KE-induced increase in dopamine excretion ( P = 0.033 vs EX CON ), which plays a pivotal role in sleep regulation. In addition, exercise increased sleep spindle density by 36% ( P = 0.005 vs R CON ), suggesting an effect on neural plasticity processes during sleep.
These data indicate that KE ingestion improves sleep efficiency and quality after high-intensity exercise. We provide preliminary evidence that this might result from KE-induced increases in dopamine signaling.
现有证据表明酮体可能改善睡眠质量。因此，我们确定摄入酮酯（KE）是否可以抵消剧烈运动引起的睡眠中断。
十名睡眠质量良好的训练有素的自行车运动员参与了一项随机交叉设计，该设计包括两个实验阶段，每个阶段包括一次早晨耐力训练和一次在睡前1小时结束的晚上高强度间歇训练，之后进行整夜的多导睡眠图监测。运动后和睡眠时间前30分钟，受试者分别接受25克KE（运动+KE组）或安慰剂饮料（运动+安慰剂组）。增加了第三个不运动但服用安慰剂补充剂的阶段（休息+安慰剂组），以评估运动本身对睡眠的影响。
运动后以及在运动+KE组的夜间第一阶段，血液中d-β-羟基丁酸浓度短暂升高至约3 mM，而运动+安慰剂组和休息+安慰剂组则未出现这种情况。运动使快速眼动睡眠显著减少了26%（与休息+安慰剂组相比，P = 0.001），并使睡眠开始后的清醒时间增加了95%（与休息+安慰剂组相比，P = 0.004）。有趣的是，KE使睡眠效率提高了3%（与运动+安慰剂组相比，P = 0.040），并抵消了运动引起的快速眼动睡眠减少（与运动+安慰剂组相比，P = 0.011）以及睡眠开始后清醒时间的增加（与运动+安慰剂组相比，P = 0.009）。这伴随着KE引起的多巴胺排泄增加（与运动+安慰剂组相比，P = 0.033），多巴胺在睡眠调节中起关键作用。此外，运动使睡眠纺锤波密度增加了36%（与休息+安慰剂组相比，P = 0.005），表明对睡眠期间的神经可塑性过程有影响。
这些数据表明，摄入KE可提高高强度运动后的睡眠效率和质量。我们提供了初步证据表明，这可能是由于KE引起的多巴胺信号增加所致。
