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There is a literature that has done
有一项研究
use of sleeping pills in good sleepers too
在睡眠正常的人身上使用了安眠药
and we see
我们看见...
I don't want to blame of this too much
我不想对此做过多评价
but the bottom-line is that
但基本结论是
exercise actually compares favorably with increasing total sleep time
运动确实更有利于提高睡眠的总体时间
decreasing sleep latency
缩短睡眠潜伏期
well, it doesn't improve not as much as sleeping pills
但提高的程度比不上安眠药
Now of course we can extrapolate to say
现在 我们当然可以推断说
that exercise is gonna be just helpful for
运动有利于改善(睡眠)
as sleeping pills on someone who has a sleep problem
和安眠药一样有利于改善人们的睡眠问题
But it's an interesting thing that it should be assessed
但评估本身是一个有趣的工作
and there is increasing evidence
特别在过去的几十年里
over particularly the last couple of decades
越来越多的证据证明
indicating that exercise does have a nice effect and a greater effect
运动对于存在睡眠问题的人来说
in people who have sleep problems
确实起到了很好的很重要的作用
Here are just some data
这里有一些数据
Abby King and colleagues at Stanford back a study in 97
斯坦福大学的艾比金和他的同事于1997年
16 weeks of exercise
开展了一个关于运动的为期16周
4 times a week
每周四次的研究
fairly vigorous intensity
一般性强度的运动
resulted in a nice decrease in sleep latency
和控制条件下的试验对象相比
compared to the controlled condition
非控制条件下研究对象的睡眠潜伏期被缩短
had also improved their sleep duration
睡眠持续时间得到了延长
Kathy Reid at Northwestern just last year reported
西北大学的凯茜里德去年发布了一项报告
that 16 weeks of exercise had a nice improvement
显示试验对象在参加了为期16周的运动之后
in the Pittsburg Sleep Quality Index
他们的匹兹堡睡眠质量指数有了显着提高
compared to the non-exercise controlled
相比之下 未参加运动的控制小组则没有提高
also reduced their depression
同时 运动小组的抑郁情况也得到了缓解
It reduced their levels of sleepiness
和控制小组相比
