| Sleep can help our body to eliminate fatigue,the immune system recovery,integration,as well as memory consolidation,and long-term sleep problems will lower cognitive function,appetite,and immune function,the emotion,and have the negative effects on glucose metabolism.Related studies found that engage in regular exercise can effectively stimulate the secretion of hormonal related sleep,improve sleep quality,reduce body diseases.But in terms of the research object,the present researches is given priority to with situation of the small group survey,lack of with the support of large sample to investigate about the relationship between the level of physical activity and sleep quality.Intervention experiment research,we adopt the results evaluation,lack of full monitoring;Sleep quality evaluation,as a single measurement tools,combination of subjective and objective evaluation of sleep quality is less;In addition,strength training,endurance training and strength and endurance combination exercise have differences impact on sleep quality is still to be found,and we need to find effectively improve the sleep quality of single movement time and timing.OBJECTIVE: Through this study,seeks to the preferred form of physical exercise,exercise time and exercise time which is to improve college students’ sleep quality.To provides the empirical basis of science about exercise intervention and improve college students’ sleep quality.METHOD : This study through the literature material to summarize about sleep quality physiological mechanism,influence factors,exercise intervention studies,and elaborates the measurement tools,preliminarily determines the research plan;By questionnaire survey,to find the China’s seven major geographical division 1680 college students(male 698;female 973)sleep quality mainly sleep problems and its influencing factors;The experimental method is adopted the experimental research of the college students’ exercise intervention;Using mathematical statistics on the data from the descriptive statistics,independent samples T test,single factor analysis of variance,correlation analysis and multiple regression analysis,the influence on college students’ sleep quality had better be screen form of physical exercises,the time and period of time.RESULTS: 1、The questionnaire survey college students:The college students PSQI ≥8 up to 633 people(37.88%),the number of male college students PSQI score was 7.36 ±2.57 on average,female college students average PSQI scored was 7.17 ±2.36.The top three score of PSQI each factor are: sleep time is too short,time is too long and daytime dysfunction.Degree of influence on college students’ sleep quality from big to small order: state anxiety(0.596)>(0.546)> healthy interpersonal relationship and adapt to the situation(0.216)> punishment and loss of property(0.160)> relatives and friends(0.104)(0.099)> > other thirty to fifty minutes(0.066)> moderate intensity exercise(0.065).2、After a one-time strength,endurance and their combinations,Endurance group of male and female college students’ sleep efficiency significantly increased(P<0.05),S group of female college students to sleep time and the number of night awake,combination group of male college students awake at night time before and after the experiment significantly decreased(P<0.05);Three sports group of male college students of melatonin and cortisol and cortisol secretion level of female college students were significantly increased(P < 0.05),exercise group male and female college students’ sleep efficiency,sleep time value and the control group there were significant differences(P(27)0.05).3、After a eight weeks strength,endurance and their combinations,Three male and female college students of intervention group to go to bed time,sleep time and wake up at night times,and early to rise makes a man feel were significantly decreased(P<0.05),sleeping time significantly increased(P<0.05),sleep latency and awakening times and night night time significantly decreased(P<0.05),sleep efficiency and female college students sleep time significantly increased(P < 0.05),the experimental group male and female college students of melatonin and cortisol increased significantly(P<0.05).There were significant differences about index change value(P<0.05).Compared with the endurance and strength group,the sleep quality index and hormone level of strength and endurance combination group changes every higher.4、After eight weeks different time of combination exercise,There were significantly about,to sleep early time(P<0.05),waking at night and get up early feel scores significantly decreased(P<0.05),sleep latency and awakening times and night night time were significantly decreased(P<0.05),the sleep time,sleep efficiency significantly increased(P<0.05),melatonin,cortisol secretion level significantly increased(P <0.05),sleep quality and hormone level changes in all groups value exists significant difference(P<0.05),compared with 30 min group,60 min group,45 min group has large change range of sleep quality and hormone level indicators.5、After eight weeks different timing of combination exercise,The college students in intervention group to go to bed and time to get up significant early(P<0.05),sleep time,night early awakening times and feel scores significantly decreased(P<0.05),the incubation period of sleep,wake up at night times and awakening time were significantly reduced at night,and sleep efficiency were significantly increased(P<0.05);Movement of melatonin,cortisol before and after experiment were significantly increased(P<0.05),each group index change values differ significantly(P < 0.05).There were significant differences between the afternoon and in the morning and evening group about sleep efficiency,sleep and wake up at night time average change vaule(P<0.05).CONCLUSION: 1、College students’ sleep quality situation is not optimistic in our country,the main problems are: sleep time is too short,time is too long and daytime dysfunction,etc.The main factors affecting college students’ sleep quality are: the state anxiety,interpersonal relationship,health and adapt to the situation,and loss of property punishment,relatives and friends,movement mode and intensity,etc.2、A different physical exercises(strength exercise,endurance exercise,strength and endurance combination exercise)can improve college students’ sleep efficiency,shorten the sleep time.3、Eight weeks aerobic exercise,strength exercise,aerobic and strength exercise can ahead of time to go to bed and wake time,reduce the sleep time and the number of night awake,and promote energy recovery,to improve the efficiency of sleep,improve the levels of melatonin,serum cortisol of college students.Aerobic and strength combined exercise has a deep effects on sleep quality and its related hormone levels in college students.4、Different exercise time can effectively reduce the sleep time,waking at night and awake at night time,more sleep,improve sleep efficiency.tpromote the melatonin,cortisol secretion,the impact of 45 min aerobic and strength movement time on sleep quality is better.5、Different timeing can promote the subjective sleep quality and objective sleep quality has certain improvement action,the level of melatonin,serum cortisol secretion,compared with the group of morning and evening,at afternoon exercise has a better effect on sleep time,sleep efficiency and awakening at night time. |
