音乐和冥想快速放松训练对睡眠潜伏期缩短和跨节律睡眠的影响研究

Effects of rapid relaxation training with music or meditation on shortening sleep latency period and cross-rhythm sleep

目的探讨音乐和冥想快速放松训练对睡眠潜伏期缩短和跨节律睡眠的作用。方法90名空军军医大学男性学生分为冥想组、音乐组和对照组,每组30名。音乐组睡前播放音乐、冥想组播放冥想指导语以训练快速放松入睡,对照组无干预措施。各组进行4周睡眠潜伏期缩短训练后再进行2周跨节律睡眠训练,记录训练前后匹兹堡睡眠量表(PSQI)、睡眠信念与态度量表(DBAS)、五因素正念量表(FFMQ)总分。结果训练后音乐组、冥想组入睡时长较对照组缩短(P<0.05)。与对照组睡眠次数[(2.10±0.52)次]相比,音乐组、冥想组[(6.30±0.87)、(6.70±1.24)次]均有明显增加(P<0.05)。PSQI总分除对照组训练前后无明显差异外(P>0.05),其余两组训练后均明显低于训练前(P<0.05);训练后3组DBAS和FFMQ总分较训练前均有明显增加(P<0.05)。结论通过音乐、冥想快速放松训练可以缩短睡眠潜伏期,实现跨节律睡眠。

Objective To explore the effect of rapid relaxation training with music or meditation on shortening sleep latency and cross-rhythm sleep.Methods A total of 90 military male students were divided into the meditation group,the music group and the control group,with 30 in each.The meditation group and the music group played meditation instructions or music to quickly relax and fall asleep during training,while no intervention was used in the control group.All received 4 weeks of sleep latency shortening training,then 2 weeks of cross-rhythm sleep training.Pittsburgh Sleep Scale(PSQI)and sleep belief attitude scale(DBAS),Five-Factor Mindfulness Scale(FFMQ)were recorded before and after training.Results After training,the duration of sleep in the music group and the meditation group was shorter than that in the control group(P<0.05).Compared with the control group[(2.10±0.52)times],the sleep times in the music group and the meditation group[(6.30±0.87)and(6.70±1.24)times]were significantly increased(P<0.05).Except for the control group in PSQI scores before and after training(P>0.05),the remaining two groups were significantly lower than before training(P<0.05).DBAS and FFMQ scores of the 3 groups after training were significantly higher than those before training(P<0.05).Conclusion Rapid relaxation training through music or meditation can shorten the sleep latency and achieve cross-rhythm sleep.