Effects Of High-intensity Interval Training And Moderate Intensity Continuous Training On Sleep Quality In College Students With Sleep Disorders

Objective:To design a feasible exercise program for college students with sleep disorder and improve their sleep quality.To explore and compare the effects of highintensity interval training and moderate intensity continuous training on sleep quality in college students with sleep disorders,to explore the changes of negative emotion and the mediating effect of negative emotion in the course of intervening sleep quality with two kinds of exercise programs.Methods:55 college students with sleep disorder were enrolled and randomly divided into three groups:Group A,Group B and Group C.Group A received highintensity interval training,Group B received moderate intensity continuous training,and Group C kept their habits,all three groups also received additional health education during the study.Sleep quality and negative emotion were assessed before,4 weeks after and 8 weeks after the intervention,sleep quality was evaluated by the Pittsburgh Sleep Quality Index(PSQI)and every index of sports recorder(the total time of sleep,the total time of wakefulness,the sleep latency,the number of awakenings,the average time of wakefulness,and the sleep efficiency),the negative emotion was evaluated by the Chinese perceived stress scales(CPSS)and the Self-rating Anxiety Scales(SAS).Two-factor repeated measures ANOVA was used to evaluate the effects of two exercise programs on various indexes,and simple mediating effect analysis was used to measure the mediating effect of stress level and anxiety level in exercise intervention on sleep quality.Results:(1)after 4 weeks of intervention,PSQI score,total time of sleep,total time of awakening and sleep latency in Group A were significantly ameliorated(p<0.05),while PSQI score,total time of awakening,sleep latency,number of awakenings and sleep efficiency in Group B were significantly ameliorated(p<0.05),there was no significant difference in the control group(P>0.05);(2)after 8 weeks of intervention,PSQI score,total time of sleep,total time of awakening,sleep latency,number of awakenings,CPSS score and SAS score were significantly ameliorated in group A(p<0.05),while PSQI score,total time of sleep,total time of awakenings,sleep latency,number of awakenings,sleep efficiency,CPSS score and SAS score were significantly ameliorated in Group B(p<0.05),there was no significant difference in the control group(P>0.05);(3)The mediating effect of CPSS in the process of exercise interfering with PSQI was 0.072,the 95%confidence interval was[0.299,0.174],including "0",and the mediating effect of SAS in the process of exercise interfering with PSQI was 0.125,the 95%confidence interval was[0.043,0.207],excluding "0",and the mediating effect was significant..Conclusion:(1)both moderate and high-intensity interval training can effectively improve the sleep quality of the students with sleep disorder,with the increase of exercise cycle,the effect of exercise intervention is more obvious;(2)after 4 weeks of high-intensity interval training will shorten the total sleep time,total awakening time and the latency to fall asleep;after 8 weeks of high-intensity interval training will shorten the total sleep time,total awakening time,sleep latency and average awakening time,and reduce the number of awakenings;high-intensity interval training has no obvious effect on sleep efficiency;(3)After 4 weeks of medium-intensity continuous training,it will shorten the total awakening time and the latency to fall asleep,reduce the number of awakenings,and improve sleep efficiency;after 8 weeks of moderateintensity continuous training,it will prolong the total sleep time,shorten the total awakening time,the latency to fall asleep,and the average awakening time,Reduce the number of awakenings and improve sleep efficiency;(4)both high-intensity interval training and moderate intensity training can effectively improve the anxiety level and stress level of the students with sleep disorder,But the effect was not apparent until 8 weeks after the intervention;(4)in the process of exercise intervention in sleep quality,exercise can improve the quality of sleep by improving the level of anxiety.