King A C, Oman R F, Brassington G S, Bliwise D L, Haskell W L
Division of Epidemiology, Department of Health Research and Policy, Stanford University School of Medicine, Calif., USA.
JAMA. 1997 Jan 1;277(1):32-7.
To determine the effects of moderate-intensity exercise training on self-rated (subjective) sleep quality among healthy, sedentary older adults reporting moderate sleep complaints.
Randomized controlled trial of 16 weeks' duration.
General community.
Volunteer sample of 29 women and 14 men (of 67 eligible subjects) aged 50 to 76 years who were sedentary, free of cardiovascular disease, and reported moderate sleep complaints. No participant was withdrawn for adverse effects.
Randomized to 16 weeks of community-based, moderate-intensity exercise training or to a wait-listed control condition. Exercise consisted primarily of four 30- to 40-minute endurance training sessions (low-impact aerobics; brisk walking) prescribed per week at 60% to 75% of heart rate reserve based on peak treadmill exercise heart rate.
Pittsburgh Sleep Quality Index (PSQI).
Compared with controls (C), subjects in the exercise training condition (E) showed significant improvement in the PSQI global sleep score at 16 weeks (baseline and posttest values in mean [SD] for C=8.93 [3.1] and 8.8 [2.6]; baseline and posttest values for E=8.7 [3.0] and 5.4 [2.8]; mean posttest difference between conditions=3.4; P<.001; 95% confidence interval, 1.9-5.4), as well as in the sleep parameters of rated sleep quality, sleep-onset latency (baseline and posttest values for C=26.1 [20.0] and 23.8 [15.3]; for E=28.4 [20.2] and 14.6 [13.0]; net improvement=11.5 minutes), and sleep duration baseline and posttest scores for C=5.8 [1.1] and 6.0 [1.0]; for E=6.0 [1.1] and 6.8 [1.2]; net improvement=42 minutes) assessed via PSQI and sleep diaries (P=.05).
Older adults with moderate sleep complaints can improve self-rated sleep quality by initiating a regular moderate-intensity exercise program.
确定中等强度运动训练对有中度睡眠问题的健康久坐老年人自评（主观）睡眠质量的影响。
为期16周的随机对照试验。
普通社区。
从67名符合条件的受试者中选取的29名女性和14名男性志愿者样本，年龄在50至76岁之间，久坐不动，无心血管疾病，且有中度睡眠问题。无参与者因不良反应退出。
随机分为接受为期16周的社区中等强度运动训练或进入等待名单控制组。运动主要包括每周四次30至40分钟的耐力训练课程（低冲击有氧运动；快走），根据跑步机运动峰值心率，运动强度为心率储备的60%至75%。
匹兹堡睡眠质量指数（PSQI）。
与对照组（C）相比，运动训练组（E）的受试者在16周时PSQI总体睡眠评分有显著改善（C组的基线和测试后均值[标准差]值分别为8.93[3.1]和8.8[2.6]；E组的基线和测试后值分别为8.7[3.0]和5.4[2.8]；两组测试后均值差异=3.4；P<0.001；95%置信区间，1.9 - 5.4），以及在睡眠质量评分、入睡潜伏期（C组的基线和测试后值分别为26.1[20.0]和23.8[15.3]；E组为28.4[20.2]和14.6[13.0]；净改善=11.5分钟）和睡眠时间（C组的基线和测试后分数分别为5.8[1.1]和6.0[1.0]；E组为6.0[1.1]和6.8[1.2]；净改善=42分钟）等睡眠参数方面也有改善，这些参数通过PSQI和睡眠日记评估（P = 0.05）。
有中度睡眠问题的老年人通过启动定期的中等强度运动计划可以改善自评睡眠质量。
