Insomniacs looking for a good night’s sleep may want to hit the treadmill, take a walk or play a game of golf or tennis, because a new report released on March 4 shows that exercise promotes good sleep, and the more vigorous the workout the better.
Just 10 minutes of exercise a day could make a difference in the duration and quality of sleep, the survey by the non-profit National Sleep Foundation showed.
“We found that exercise and great sleep go together, hand in hand,” Max Hirshkowitz, a sleep researcher and the chair of the poll task force, said in an interview.
“We also found a step-wise increase in how vigorous the quality is, in terms of how much you exercise. So if you say you exercise a lot, we found better sleep quality. For people who don’t exercise at all we found more sleep problems.”
Earlier research studies have shown the impact of exercise on sleep, but Hirshkowitz, who is a professor at Baylor College of Medicine in Houston, said the survey is the first to detail the benefits of exercise in a nationally representative poll of this size.
People who described themselves as exercisers reported better sleep than their more sedentary counterparts, although the amount of sleep, an average of just under seven hours on weeknights, was the same.
(Reuters)
想要一夜好眠的失眠患者或許會想在跑步機上跑步、散步、打高爾夫或網球了，因為三月四日公布的一項研究報告顯示，運動可以改善睡眠，且強度越大，功效越明顯。
非營利組織「全國睡眠基金會」的調查結果顯示，每天只要十分鐘的運動時間，可改善睡眠時間長度與品質。
負責該項調研小組的睡眠專家馬克斯‧赫許可維茲在採訪中指出：「我們發現，運動與高品質的睡眠，息息相關。」
「我們同時發現運動量與睡眠品質兩者的關聯呈逐步增加的方式，因此運動較多的人睡眠品質更好一些，而一點都不運動的人，則面臨更多的睡眠問題。」
此前已有研究顯示運動對睡眠有影響，而目前在休士頓貝勒醫學院擔任教授的赫許可維茲表示，該調查是第一個具有全美國代表性、詳述運動好處的調查。
相較於經常久坐的人來說，將自己定位為愛好運動的受訪者普遍睡眠品質較好，而這兩個群體的平均睡眠時間則大致相等，在週間夜晚均為略少於七個小時。
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