Mindfulness meditation and exercise both improve sleep quality: Secondary analysis of a randomized controlled trial of community dwelling adults.
Mindfulness meditation and exercise both improve sleep quality: Secondary analysis of a randomized controlled trial of community dwelling adults.
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DOI：
10.1016/j.sleh.2020.04.003
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发表时间：
2020-12
期刊：
影响因子：
4.1
通讯作者：
Irwin MR
中科院分区：
文献类型：
--
作者：
Barrett B;Harden CM;Brown RL;Coe CL;Irwin MR
评估正念减压（MBSR）或中等强度运动（EX）对改善睡眠质量的益处。随机对照试验。门诊，以社区为基础。年龄在30-69岁之间的健康成年人（n=413），他们没有定期锻炼或冥想，并且没有已知的睡眠问题。1)8周的正念减压训练; 2）匹配的EX训练;或3）等待名单控制。匹兹堡睡眠质量指数（PSQI）在基线和1，3，5和7个月的随访访视。总PSQI评分和三个PSQI因素（感知睡眠质量，日常干扰，睡眠效率）进行了评估，使用线性混合效应回归模型的纵向数据。与对照组相比，EX组的PSQI总体评分显著改善（平均变化为-0.98分[95%CI-1.56，-0.41] p=0.001），MBSR组略有改善（-0.53 [-1.10，0.04] p=0.07）。EX（-0.18 [-0.30，-0.07] p=0.002）和MBSR（-0.12 [-0.24，-0.01] p=0.035）的感知睡眠质量因子均有所改善。正念减压疗法的每日干扰因子（-0.13 [-0.22，-0.033] p=0.008）的改善程度略高于正念减压疗法（-0.09 [-0.19，0.004] p=0.06）。在正念减压疗法（0.08 [-0.045，0.21] p=0.2）或正念疗法（-0.07 [-0.20，0.06] p=0.3）后，睡眠效率因子没有改善。两组睡眠质量的改善持续了7个月。MBSR和EX的训练对睡眠质量产生了微小但具有统计学意义的持续改善。对于EX参与者来说，这种改善主要是由于感知睡眠质量的改善。对于正念减压，白天干扰的减少更为重要。
To assess the benefits of training in mindfulness-based stress reduction (MBSR) or moderate intensity exercise (EX) for improving sleep quality. Randomized controlled trial. Outpatient, community-based. Healthy adults (n=413) aged 30–69 who did not regularly exercise or practice meditation, and who had no known prior sleep problems. 1) 8-weeks of MBSR training; 2) matched EX training; or 3) wait-list control. The Pittsburgh Sleep Quality Index (PSQI) was administered at baseline and at 1, 3, 5, and 7-month follow-up visits. Total PSQI scores and three PSQI factors (perceived sleep quality; daily disturbances, sleep efficiency) were assessed using linear mixed effects regression models for longitudinal data. Compared to controls, PSQI global scores improved significantly for EX (mean change −0.98 points [95% CI −1.56, −0.41] p=0.001) and marginally for MBSR (−0.53 [−1.10, 0.04] p=0.07). The perceived sleep quality factor improved for both EX (−0.18 [−0.30, −0.07] p=0.002) and MBSR (−0.12 [−0.24, −0.01] p=0.035). The daily disturbances factor improved slightly more for MBSR (−0.13 [−0.22, −.033] p=0.008) than EX (−0.09 [−0.19, 0.004] p=0.06). The sleep efficiency factor did not improve after MBSR (0.08 [−.045, 0.21] p=0.2) or EX (−0.07 [−0.20, 0.06] p=0.3). Improvements in the sleep quality were sustained over 7 months for both groups. Training in MBSR and EX produced small but statistically significant and sustained improvements in sleep quality. For EX participants, this improvement was due primarily to improvements in perceived sleep quality. For MBSR, the decrease in daytime disturbance was more important.
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影响因子：
5
作者：
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影响因子：
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