2010年09月30日對睡眠不佳者來說 ， 每一晚“數(shù)綿羊”倒不比天天做運動 。西方強國的一項新研究顯示 ， 堅保有氧運動有助于改善睡眠狀況 ， 提高睡眠質量 。西方強國西北大學的研究人員日前報告說 ， 他們對二十三名半百五歲以上的睡眠狀況不佳者進行了一項跟蹤研究 。先前研究顯示 ， 中老年女性是受失眠問題困擾的主要整體 ， 是以這項研究的對象多為女性 。研究人員將研究對象分為兩組 ， 讓其中一組每一周運動四次 ， 每一次約四十分鐘 ， 而另外一組只定期到場烹飪課 ， 聽講座 ， 不做運動 。兩組人員從專業(yè)人士那里得知同樣的睡眠注重事項 ， 如每一晚堅持在固定時間上床困覺 ， 睡不著不要委曲躺在床上等 。研究人員發(fā)現(xiàn) ， 十六周以后 ， 堅持運動組的睡眠狀況有較著改善 ， 憂悶等癥狀減輕 ， 而對照組的睡眠狀況傲然如故 。睡眠研究專業(yè)人士威廉·羅伯茨教授說 ， 良好睡眠是康健生活的重要組成部分 ， 提高睡眠質量可使身體以及精力康健狀況都得到改善 。通過有氧運動治療失眠可有用避免藥物治療的副效用 。研究人員同時提示 ， 運動時間最好不要安排在睡前一小時 。對自由支配時間較少的人來說 ， “早晨熬煉一小時比在床上多睡一小時對身體更有益” 。Aerobic Exercise Relieves InsomniaBoosting cardiovascular fitness improves sleep ，  vitality and mood for insomniacsBy Marla PaulCHICAGO --- The millions of middle-aged and older adults who suffer from insomnia have a new drug-free prescription for a more restful nights sleep. Regular aerobic exercise improves the quality of sleep ，  mood and vitality ，  according to a small but significant new study from Northwestern Medicine.The study is the first to examine the effect of aerobic exercise on middle-aged and older adults with a diagnosis of insomnia. About 50 percent of people in these age groups complain of chronic insomnia symptoms.The aerobic exercise trial resulted in the most dramatic improvement in patients’ reported quality of sleep ，  including sleep duration ，  compared to any other non-pharmacological intervention."This is relevant to a huge portion of the population ， " said Phyllis Zee ，  M.D. ，  director of the Sleep Disorders Center at Northwestern Medicine and senior author of a paper to be published in the October issue of Sleep Medicine. The lead author is Kathryn Reid ，  research assistant professor at Feinberg."Insomnia increases with age ， " Zee said. "Around middle age ，  sleep begins to change dramatically. It is essential that we identify behavioral ways to improve sleep. Now we have promising results showing aerobic exercise is a simple strategy to help people sleep better and feel more vigorous."The drug-free strategy also is desirable ，  because it eliminates the potential of a sleeping medication interacting with other drugs a person may be taking ，  Reid said.Sleep is an essential part of a healthy lifestyle ，  like nutrition and exercise ，  noted Zee ，  a professor of neurology ，  neurobiology ，  and physiology at Northwestern University Feinberg School of Medicine and a physician at Northwestern Memorial Hospital."By improving a persons sleep ，  you can improve their physical and mental health ， " Zee said. "Sleep is a barometer of health ，  like someones temperature. It should be the fifth vital sign. If a person says he or she isnt sleeping well ，  we know they are more likely to be in poor health with problems managing their hypertension or diabetes."The study included 23 sedentary adults ，  primarily women ，  55 and older who had difficulty falling sleep and/or staying asleep and impaired daytime functioning. Women have the highest prevalence of insomnia. After a conditioning period ，  the aerobic physical activity group exercised for two 20-minute sessions four times per week or one 30-to-40-minute session four times per week ，  both for 16 weeks. Participants worked at 75 percent of their maximum heart rate on at least two activities including walking or using a stationary bicycle or treadmill.Participants in the non-physical activity group participated in recreational or educational activities ，  such as a cooking class or a museum lecture ，  which met for about 45 minutes three to five times per week for 16 weeks.Both groups received education about good sleep hygiene ，  which includes sleeping in a cool ，  dark and quiet room ，  going to bed the same time every night and not staying in bed too long ，  if you can’t fall asleep.Exercise improved the participants self-reported sleep quality ，  elevating them from a diagnosis of poor sleeper to good sleeper. They also reported fewer depressive symptoms ，  more vitality and less daytime sleepiness."Better sleep gave them pep ，  that magical ingredient that makes you want to get up and get out into the world to do things ， " Reid said.The participants scores on the Pittsburgh Sleep Quality Index dropped an average of 4.8 points. (A higher score indicates worse sleep.) In a prior study using tai chi as a sleep intervention ，  for example ，  participants average scores dropped 1.8 points."Exercise is good for metabolism ，  weight management and cardiovascular health and now it’s good for sleep ， " Zee said.The research was funded by the National Institute on Aging.http://www.northwestern.edu/newscenter/stories/201 0/09/aerobic-exercise-relieves-insomnia.html

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