多面向健身運動課程對中年族群主觀睡眠品質之影響

Abstract

睡眠是一種不可或缺的生物行為，諸多研究發現維持良好的睡眠品質是決定個體身體健康、幸福以及工作成效的關鍵因素。近年來研究一致地指出健身運動或身體活動能夠有效的促進睡眠品質與改善睡眠問題的可行策略。因此，本研究旨在探討多面向健身運動課程對於中年族群睡眠品質之影響，並根據結果提供初步的證據。本研究採準實驗設計，共招募24位年齡介於40至60歲的成年人參與實驗，並將其平均分配至實驗組 (每週一次90分鐘之多面向健身運動) 與控制組 (維持日常生活) 進行為期12周的實驗介入。實驗主要結果測量是在介入前 (前測) 與介入後 (後測) 所進行，睡眠品質則採用匹茲堡睡眠品質量表進行評估參與者整體睡眠品質與睡眠相關面向之變化；此外亦透過評估參與者之握力、肌耐力、平衡能力與柔軟度來檢驗多面向健身運動對於健康體適能之影響。經過12周實驗介入後，以二因子重複量數變異數分析檢驗多面向健身運動介入對睡眠品質與健康體適能之影響，結果發現相較於控制組的參與者，實驗組參與者在後測時顯著改善了其整體睡眠品質、睡眠困擾與睡眠效率。此外在健康體適能方面，控制組在後測時握力顯著下降，而實驗組之柔軟度在後測時顯著高於控制組。總的來說，本研究結果指出多面向健身運動有助於改善中年族群之睡眠品質與健康體適能，這亦拓展了健身運動對於改善睡眠品質有效性的研究結果，指出健身運動可以作為一項管理睡眠品質的有效方法。然而，一些限制可能侷限了本研究結果的詮釋，還有待未來研究從更多面向來探討多面向健身運動對於睡眠品質之影響。Sleep is an essential biobehavior, the sufficient sleep is suggested that a crucial determinant to maintain the physical health, mental health and performance of works for middle-aged adults. Recent research consistently reports that exercises or physical activities are a feasible strategy to improve sleep quality and reduce sleep problems. Therefore, the purpose of present study is to examine the effect of multi-component exercise program on sleep quality in middle-aged adults. The quasi-experimental design was conducted, and total of twenty-four adults aged between 40 and 60 years were recruited in this study. These participants were averagely assigned to experimental group (n = 12), who attended a 90 min per week of multi-component exercise training for 12 weeks, or a control group (n = 12), who keep regular daily life. Primary outcomes were measured before (pre-test) and after (post-test) intervention, the assessment of sleep quality was using Pittsburgh Sleep Quality Index (PSQI) to assess the change of global sleep quality and other sub-dimensions, as well as grip, muscular endurance, balance and flexibility were assessed to examine the effect multi-component exercise on health fitness. Following 12 weeks intervention, the results by repeated measure two-way ANOVA revealed that comparing the control group, experimental group exhibit greater global sleep quality, sleep disturbance and sleep efficiency at post-test. Additionally, results also revealed that decreased grip in control group from pre-test to post-test, and experimental group exhibit greater flexibility in post-test than control group. Collectively, results of current study suggest multi-component exercise may improve the sleep quality and health fitness of the middle-aged adults, that also support exercise could be an alternative approach to management for sleep quality. However, the higher quality research and more rigorous assessment are still needed to examine the effect of multi-component exercise program on sleep quality from multi perspective.