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运动改善睡眠没错,但需要慢慢来 – 译学馆
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运动改善睡眠没错,但需要慢慢来

Exercise Improves Sleep -- But Takes Time

欢迎收看《内部科学》
Welcome to Inside Science TV
许多人坚持跑步 从不松懈
Many people run and run, and keep on running,
希望通过锻炼改善夜间睡眠质量
hoping to exercise right into a better night sleep.
许多医生也推荐这一方法
And many doctors recommend it.
我经常给病人提这个建议 但得到的反馈都是
I was doling out this advice but the feedback I was getting back from my patients were that
“我试了 但情况并没有好转”
“I tried it and I didn’t feel any better.”
巴伦决定研究锻炼对睡眠的影响
Baron decided to study the effects of exercise on sleep
她发现了两件事
and she found two things,
第一 跑步并不能立竿见影 让你今晚就睡得更香甜
one, hitting the pavement today will not necessarily help you sleep soundly tonight.
它需要时间
It takes more time.
研究显示 至少四周或八周的锻炼才能提高睡眠质量
It’s really been shown that exercise improves sleep over at least four, maybe eight,
在我们研究中 十六周的锻炼后才能看到成效
in our study, we found sixteen weeks of exercise.
在锻炼十二周之前 情况没有任何改变
We really didn’t see them improve until twelve weeks.
第二 我们的研究有个关键性发现
And two, a key finding in the study.
大多数人期望睡眠和锻炼是同步提高的 但我们发现
Most people expect that sleep improves with exercise, but we found actually that
先是睡眠得到改善 再是锻炼得以提高
exercise improved after sleep.
研究者发现 在睡眠不足时 人们通常会减少运动量
Researchers found that people exercise less after a poor night’s sleep.
良好的睡眠是提高第二天锻炼水平的关键
And a good night’s sleep is the key to improving your exercise tomorrow.
睡眠会影响积极性 锻炼的疲累感
What sleep influences is motivation, how hard exercise feels,
还有你的心情和是否锻炼的抉择
and also, perhaps, your mood and whether or not you wanna do it or not.
在研究中 病人在锻炼一开始的疲累感比八周后的更强
In the study, patients felt more tired in the first four to eight weeks.
但坚持锻炼确实帮他们提高了睡眠质量
But sticking to an exercise program helped them improves sleep
平均增加了45分钟的睡眠时间
by an average of 45 minutes at night.
很好地解决了失眠病人的困扰
A big deal for someone with insomnia.
睡眠质量很差的人 不应该放弃锻炼
They have a poor night asleep, they shouldn’t give up on the exercise.
反而需要积极外出锻炼
And they should, basically, just go out and do it.
放手去做吧 为了未来的良好睡眠质量 我是乔西·莱博维茨
So, just do it. For a better night sleep in the future. I’m Josh Lebovitz, reporting.
这里是《内部科学》
Inside Science TV
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本节目由美国物理研究所及其他承销商提供支持
Powered by the American Institude of Physics, and a coalition of underwriters.

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视频概述

人们经常抱怨运动不能改善睡眠,科学家们进行研究发现,事实似乎和人们的看法不太一致。

听录译者

yu

翻译译者

九酱

审核员

审核员 LD

视频来源

https://www.youtube.com/watch?v=xcmIINYOsPM

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