Bulletin of the Physical Fitness Research Institute No.106 pp. 1 8 Apr EFFECT OF LOW INTENSITY STRETCH EXERCISE TRAINING PROGRAM ON SL
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1 Bulletin of the Physical Fitness Research Institute No.106 pp. 1 8 Apr EFFECT OF LOW INTENSITY STRETCH EXERCISE TRAINING PROGRAM ON SLEEP IN MIDDLE-AGED FEMALE WORKERS Toshiya Nagamatsu Yuko Kai Yoshinori Kitabatake Hiroomi Sensui and Yuji Miyoshi SUMMARY The aim of this study was to investigate the effect of low intensity stretch training on sleep. We examined changes in Sleep Onset Latency Sleep Efficiency Total Sleep Time and Wake After Sleep Onset in response to exercise training in middle-aged female workers. Forty subjects without any medication or illness affecting sleep took part in the study. The subjects were randomly allocated to either a training intervention group n= yr or a nontraining control group n= yr. The exercise program consisted of stretching according to yoga techniques and poses. Subjects attended a seminar once a week during the three-week intervention to learn the proper stretching techniques. The intervention group was instructed to perform the program immediately before bedtime every day. Sleep/wake assessments were evaluated using an activity measurement apparatus Actiwatch during the 1-week pre- and post-intervention periods. The rate of compliance with the program was 75.8%. The intervention group showed a significantly greater decrease in Sleep Onset Latency than the control group at the end of the intervention 2.7 minutes vs minutes P=0.022 on work days. No significant mean inter-group differences were observed on non-work days. These results suggest that the program is a practical method for use in daily life and is effective in promoting greater improvements in sleep-related problems by shortening Sleep Onset Latency in middle-aged female workers. Key words: low intensity stretch training middle-aged female worker sleep 緒言 Physical Fitness Research Institute Meiji Yasuda Life Foundation of Health and Welfare Tokyo Japan. 2 Tokyo Central Clinic Health Insurance Society of Meiji Yasuda Life Insurance Company Tokyo Japan.
2 (2) 方法 A. 対象者 B. 実験デザイン C. 運動プログラム 2
3 (3) 1 Figure 1 Flowchart of subjects throughout the trial D. 研究実施のプロトコール 1 1 Pittsburgh Sleep Quality Index; PSQI 7 AW-1 Mini-Mitter Respironics Co. USA
4 (4) 2 Figure 2 Components of stretch exercise program using yoga. 7 RPE E. 睡眠内容の調査測定 6
5 (5) Actiware-Software Ver.5 F. 統計解析 Student s t-test 1 0 SPSS 15.0J software for Windows 5 P< 結果 PSQI PSQI Table 1 Age and sleep characteristics of subjects at baseline in each group. Variables Control group Intervention group n mean SD n mean SD P value Age years years years years 2 2 PSQI point more than Weekday (work day) Sleep Onset Latency min Sleep Efficiency Total Sleep Time min WASO min Holiday (non-work day) Sleep Onset Latency min Sleep Efficiency Total Sleep Time min WASO min Significant differences between the Control group and Intervention group are shown as P values. PSQI Pittsburgh Sleep Quality Index. WASO; Wake After Sleep Onset.
6 (6) 2 Table 2 Mean intra-group differences in each group and in changes of measurement of sleep outcome. Variables Weekday (work day) Control group Intervention group Inter-group difference n mean difference a SD n mean difference a SD mean difference b 95% CI P value Sleep Onset Latency min Sleep Efficiency Total Sleep Time min WASO min Holiday (non-work day) Sleep Onset Latency min Sleep Efficiency Total Sleep Time min WASO min a Mean intra-group difference was calculated by subtracting pre value from post value. b Mean inter-group difference in change Intervention - Control which was adjusted for baseline value and PSQI between the two groups. WASO; Wake After Sleep Onset RPE 考察
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8 (8) the Japanese general population. Sleep Kräuchi K. and Wirz-Justice A : Circadian clues to sleep onset mechanisms. Neuropsychopharmacology 25 5 S92 S96. 6 Kushida C.A. Chang A. Gadkary C. Guilleminault C. Carrillo O. and Dement W.C : Comparison of actigraphic polysomnographic and subjective assessment of sleep parameters in sleep-disordered patients. Sleep Med Mizuno K. Asano K. and Okamoto K : Effect of night exercise on the following partially deprived sleep. Psychiatry Clin. Neurosci Moline M. Broch L. and Zak R : Sleep problems across the life cycle in women. Curr. Treat. Options Neurol Morgan K : Daytime activity and risk factors for late-life. J. Sleep Res NHK 2006 : 2005 NHK 11 O'Connor P.J. Breus M.J. and Youngstedt S.D : Exercise-induced increase in core temperature does not disrupt a behavioral measure of sleep. Physiol. Behav Ohida T. Kamal A.M. Uchiyama M. Kim K. Takemura S. Sone T. and Ishii T : The influence of lifestyle and health status factors on sleep loss among the Japanese general population. Sleep Rosekind M.R : The epidemiology and occurrence of insomnia. J. Clin. Psychiatry Sherrill D.L. Kotchou K. and Quan S.F : Association of physical activity and human sleep disorders. Arch. Intern. Med : : : : Tasali E. Leproult R. Ehrmann D.A. and Van Cauter E : Slow-wave sleep and the risk of type 2 diabetes in humans. Proc. Natl. Acad. Sci. USA : Utsugi M. Saijo Y. Yoshioka E. Horikawa N. Sato T. Gong Y. and Kishi R : Relationships of occupational stress to insomnia and short sleep in Japanese workers. Sleep Yoshida H. Ishikawa T. Shiraishi F. and Kobayashi T : Effects of the timing of exercise on the night sleep. Psychiatry Clin. Neurosci Youngstedt S.D : Effects of exercise on sleep. Clin. Sports Med
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