評(píng)論
打印
There is a literature that has done
有一項(xiàng)研究
use of sleeping pills in good sleepers too
在睡眠正常的人身上使用了安眠藥
and we see
我們看見(jiàn)...
I don't want to blame of this too much
我不想對(duì)此做過(guò)多評(píng)價(jià)
but the bottom-line is that
但基本結(jié)論是
exercise actually compares favorably with increasing total sleep time
運(yùn)動(dòng)確實(shí)更有利于提高睡眠的總體時(shí)間
decreasing sleep latency
縮短睡眠潛伏期
well, it doesn't improve not as much as sleeping pills
但提高的程度比不上安眠藥
Now of course we can extrapolate to say
現(xiàn)在 我們當(dāng)然可以推斷說(shuō)
that exercise is gonna be just helpful for
運(yùn)動(dòng)有利于改善(睡眠)
as sleeping pills on someone who has a sleep problem
和安眠藥一樣有利于改善人們的睡眠問(wèn)題
But it's an interesting thing that it should be assessed
但評(píng)估本身是一個(gè)有趣的工作
and there is increasing evidence
特別在過(guò)去的幾十年里
over particularly the last couple of decades
越來(lái)越多的證據(jù)證明
indicating that exercise does have a nice effect and a greater effect
運(yùn)動(dòng)對(duì)于存在睡眠問(wèn)題的人來(lái)說(shuō)
in people who have sleep problems
確實(shí)起到了很好的很重要的作用
Here are just some data
這里有一些數(shù)據(jù)
Abby King and colleagues at Stanford back a study in 97
斯坦福大學(xué)的艾比金和他的同事于1997年
16 weeks of exercise
開(kāi)展了一個(gè)關(guān)于運(yùn)動(dòng)的為期16周
4 times a week
每周四次的研究
fairly vigorous intensity
一般性強(qiáng)度的運(yùn)動(dòng)
resulted in a nice decrease in sleep latency
和控制條件下的試驗(yàn)對(duì)象相比
compared to the controlled condition
非控制條件下研究對(duì)象的睡眠潛伏期被縮短
had also improved their sleep duration
睡眠持續(xù)時(shí)間得到了延長(zhǎng)
Kathy Reid at Northwestern just last year reported
西北大學(xué)的凱茜里德去年發(fā)布了一項(xiàng)報(bào)告
that 16 weeks of exercise had a nice improvement
顯示試驗(yàn)對(duì)象在參加了為期16周的運(yùn)動(dòng)之后
in the Pittsburg Sleep Quality Index
他們的匹茲堡睡眠質(zhì)量指數(shù)有了顯著提高
compared to the non-exercise controlled
相比之下 未參加運(yùn)動(dòng)的控制小組則沒(méi)有提高
also reduced their depression
同時(shí) 運(yùn)動(dòng)小組的抑郁情況也得到了緩解
It reduced their levels of sleepiness
和控制小組相比
