運動、營養與青少年的睡眠

Exercise, Nutrition and Sleep of Adolescents

本文目的在探討青少年睡眠問題以及運動和營養的改善效果。方法是搜尋青少年睡眠與運動相關文獻，分別就睡眠不佳的影響、睡眠機制以及運動和其他方法改善睡眠等主題進行研究結果的整理。許多研究顯示睡眠時間不足或是睡眠品質欠佳等問題，往往影響青少年的行為與學習。美、澳、中各國的研究顯示學生的學習與學業成績和睡眠品質不佳相關。睡眠品質可透過生理記錄分析和問卷等工具進行評估，指標包括睡眠時數、入睡所需時間、睡眠效率、睡眠困擾等，透過這些評估，可以研究影響睡眠的因素和改善的方法。大樣本調查的研究顯示身體活動量較高的青少年，睡眠時間較長，入睡時間短，失眠症狀少，睡眠品質較高。實驗設計的研究則顯示，運動介入之後，受試者睡眠變好。本文結論是運動有助於改善青少年睡眠問題，建議以運動介入為主軸，並搭配其他方法，包括減少脂肪和增加色胺酸的攝取、白天接受多一些日照以及夜間使用低色溫燈光等方式來提升睡眠品質。

The aim of this article was to review the recently published studies focused on the sleep problems of children and adolescents and possible ways of improvement. Influence of poor sleep on learning and sleep improvements by exercise and nutritional interventions were reviewed. It showed that short sleep time or poor sleep quality may result in difficulty in concentration and learning. Researches of the United States, Australia, and China indicated that sleep problems and academic achievement of students were correlated. Sleep quality could be assessed by means of physiological recording and questionnaires, with the sleep time, sleep efficiency, sleep disorders used as the evaluating indices. These tools were used to investigate the influence factors on poor sleep and to examine the effect of possible improvement ways. Large scale surveys revealed that adolescents with more physical activities slept a longer time, fell to deep sleep more quickly, had less insomnia symptoms, and hence had a better sleep quality. Experimental designed studies showed that subjects slept better after the exercise intervention. It is concluded that exercise is an effective way to alleviate the sleep problems of adolescents. Alterations of nutrition intake, daylight exposure and light use were suggested to supplement the exercise intervention for more improvements. The alterations include reducing fat intake and increasing tryptophan intake, more sunlight exposure, and using low color temperature illumination at night.