瑜珈有效的改善失眠的情況

這是一篇哈佛醫學院的研究報告，利用實驗對象自行紀錄睡醒日記的方式來做實驗，實驗對象先自行紀錄平常的睡醒狀況，之後，在介入瑜珈練習之後，紀錄睡醒日記。實驗結果顯示，瑜珈有效的改善失眠的情況，例如睡眠前的失眠，睡眠當中的失眠等等。

Treatment of chronic insomnia with yoga: a preliminary study with sleep-wake diaries.

Khalsa SB.

Appl Psychophysiol Biofeedback. 2004 Dec;29(4):269-78.

Division of Sleep Medicine, Department of Medicine, Brigham and Women's Hospital, Harvard Medical School, 75 Francis Street, Boston, Massachussets 02115, USA. khalsa@hms.harvard.edu

There is good evidence for cognitive and physiological arousal in chronic insomnia. Accordingly, clinical trial studies of insomnia treatments aimed at reducing arousal, including relaxation and meditation, have reported positive results. Yoga is a multicomponent practice that is also known to be effective in reducing arousal, although it has not been well evaluated as a treatment for insomnia. In this preliminary study, a simple daily yoga treatment was evaluated in a chronic insomnia population consisting of sleep-onset and/or sleep-maintenance insomnia and primary or secondary insomnia. Participants maintained sleep-wake diaries during a pretreatment 2-week baseline and a subsequent 8-week intervention, in which they practiced the treatment on their own following a single in-person training session with subsequent brief in-person and telephone follow-ups. Sleep efficiency (SE), total sleep time (TST), total wake time (TWT), sleep onset latency (SOL), wake time after sleep onset (WASO), number of awakenings, and sleep quality measures were derived from sleep-wake diary entries and were averaged in 2-week intervals. For 20 participants completing the protocol, statistically significant improvements were observed in SE, TST, TWT, SOL, and WASO at end-treatment as compared with pretreatment values.

治療有瑜珈的慢性失眠︰ 有睡眠的一項初步的研究醒來日記。
Khalsa SB。
Appl Psychophysiol生物回饋。 12月2004日； 29 ( 4 ) : 269-78 .
安眠藥的劃分，藥部門，哈佛醫學院，布裡格姆和婦女的醫院，75弗朗西斯街，波士頓，Massachussets 02115，美國。 khalsa@hms.harvard.edu
在慢性失眠裡為認識和生理的喚醒有好證據。 因此，計畫降低喚醒的失眠治療的臨床試驗研究，包括鬆弛和沈思，已經報告積極的效果。 瑜珈也知道在降低喚醒有效的一multicomponent 實踐，不好評價為失眠的一處理雖然。 在這項初步的研究裡，簡單的每日的瑜珈治療被在慢性失眠人口由睡眠進攻和/或睡維修的失眠和主要或者第二失眠組成裡評價。 參加者保持睡醒來日記在2 周的pretreatment 基線和隨后8 周干涉期間， 在哪個他們關於他們自己的如下內容實踐處理一節單個的親自的培養訓練課有隨后的簡短親自和電話后續行動。 睡效率(硒)， 總睡眠時間(TST)， 總守夜時間(TWT)， 睡進攻潛伏(溶膠)， 在睡眠進攻(WASO)之后驚醒時間， 的數量，和睡質量測量由睡眠而來醒來日記入口並且在2 周間隔內被平均。 面向完成協議的20個參加者， 據統計，顯著改進在硒，TST，TWT，索爾，和WASO在末端處理內觀察與pretreatment價值相比較。