睡不够的时候，还练不练

参考文献 · 16

1. Craven, J., McCartney, D., Desbrow, B., Sabapathy, S., Bellinger, P., Roberts, L., & Irwin, C. (2022). Effects of acute sleep loss on physical performance: a systematic and meta-analytical review. Sports Medicine, 52(11), 2669-2690. 69 publications, 227 outcome measures, 959 participants (89% male); sleep loss defined as 6 h or less in 24 h. Overall performance change -7.56% (95% CI -11.9 to -3.13), significant for every exercise category: skill -20.9% (9 studies; tasks with a high cognitive component such as tennis serving or free-throw shooting), high-intensity interval exercise -6.15%, anaerobic power -6.26%, endurance -5.55%, speed/power endurance -2.90%, strength -2.85% (full text, Table 2). 'Consistent negative effects only observed with deprivation and late-restriction protocols' (late restriction = waking earlier than normal; early restriction = going to sleep later); the discussion adds that early restriction produced no change in performance 'except for skill and endurance tasks'; '~0.4% decrease for every hour awake prior to exercise' for deprivation and late restriction; 'The negative effects of sleep loss on different exercise tasks performed in the PM were consistent, while tasks performed in the AM were largely unaffected.' The authors attribute the larger skill effect to 'the higher cognitive demand' of those tasks (a proposed explanation). Conclusion: 'Sleep loss appears to have a negative impact on exercise performance. If sleep loss is anticipated and unavoidable, individuals should avoid situations that lead to experiencing deprivation or late restriction, and prioritise morning exercise in an effort to maintain performance' (abstract, PMID 35708888; full text, PMC9584849). 10.1007/s40279-022-01706-y
2. Knowles, O. E., Drinkwater, E. J., Urwin, C. S., Lamon, S., & Aisbett, B. (2018). Inadequate sleep and muscle strength: implications for resistance training. Journal of Science and Medicine in Sport, 21(9), 959–968. 10.1016/j.jsams.2018.01.012
3. Dawson, D., & Reid, K. (1997). Fatigue, alcohol and performance impairment. Nature, 388(6639), 235. 10.1038/40775
4. NHS. (2026). Heart attack: symptoms. Symptoms can include chest pain that may feel like crushing or squeezing on the chest and may spread to the arm, neck and jaw; feeling short of breath; feeling or being sick; feeling like indigestion; sweating; and pale, blue or grey skin. Call 999 for chest pain that feels tight or like squeezing, or that spreads to the arms, neck or jaw, with severe difficulty breathing, or if someone becomes unresponsive. A heart attack needs emergency treatment in hospital (page last reviewed 31 March 2026). www.nhs.uk/conditions/heart-attack/symptoms
5. NHS. (2026). Fainting (page last reviewed 17 August 2026). Fainting is when you pass out for a short time; it is not usually serious, but anyone who has fainted should see a GP to find out what might have caused it. Causes can include standing up too quickly (which could be a sign of low blood pressure), not eating or drinking enough, being too hot, being very upset or in severe pain, heart problems, and taking drugs or drinking too much alcohol. Call 999 if someone is not breathing, cannot be woken up within 1 minute, has not fully recovered or has difficulty with speech or movement, has chest pain or a pounding, fluttering or irregular heartbeat (palpitations), has seriously hurt themselves before or after fainting, is shaking or jerking (a seizure), fainted while exercising, or fainted while lying down; do not drive yourself to A&E. If you feel about to faint: lie down with your legs raised, or if you cannot, sit with your head lowered between your knees; drink some water; cross your legs while standing up or rock up and down on your toes; clench your fists. If you see someone faint: check whether they respond by gently shaking their shoulders and asking loudly; if not, shout for help and tilt back the head and lift the chin; listen for breathing for at least 10 seconds; if they are breathing normally, lay them on their back and raise their legs (on their side if pregnant, especially over 28 weeks); they usually wake up within 30 seconds. www.nhs.uk/conditions/fainting
6. Martin, B. J. (1981). Effect of sleep deprivation on tolerance of prolonged exercise. European Journal of Applied Physiology and Occupational Physiology, 47(4), 345-354. Eight subjects walked on a treadmill at about 80% of VO2max after normal sleep and after 36 h without sleep. Sleep loss reduced work time to exhaustion by an average of 11%; four subjects changed by less than 5% and four lost 15% to 40%. 'During the walk, sleep loss resulted in significantly greater perceived exertion (p less than 0.05), even though exercise heart rate and metabolic rate (VO2 and VCO2) were unchanged.' Conclusion: 'These findings suggest that the psychological effects of acute sleep loss may contribute to decreased tolerance of prolonged heavy exercise' (abstract, PMID 7199438). 10.1007/BF02332962
7. Temesi, J., Arnal, P. J., Davranche, K., Bonnefoy, R., Levy, P., Verges, S., & Millet, G. Y. (2013). Does central fatigue explain reduced cycling after complete sleep deprivation? Medicine & Science in Sports & Exercise, 45(12), 2243-2253. Twelve active males, one night of complete sleep deprivation versus normal sleep. After sleep deprivation, time to task failure was shorter (1137 vs 1236 s) and perceived exertion during 40 min of submaximal cycling was greater; mean reaction time was 8% longer before cycling; no other differences in neuromuscular function or cognitive control were observed between conditions, and acute submaximal exercise counteracted the cognitive deterioration. Conclusion: one night of complete sleep deprivation 'resulted in decreased time to task failure and cognitive performance and higher RPE compared with the control condition. The lack of difference in neuromuscular function between CO and SD indicates that decreased SD exercise performance was probably not caused by increased muscular or central fatigue' (abstract, PMID 23760468). 10.1249/MSS.0b013e31829ce379
8. Oliver, S. J., Costa, R. J., Laing, S. J., Bilzon, J. L., & Walsh, N. P. (2009). One night of sleep deprivation decreases treadmill endurance performance. European Journal of Applied Physiology, 107(2), 155-161. Eleven males, two randomised trials: after normal sleep and after 30 h without sleep, a 30-min pre-load at 60% VO2max then a 30-min self-paced treadmill distance test. Less distance was covered after sleep deprivation (6037 vs 6224 m); cardio-respiratory parameters, RPE and speed did not differ during the pre-load or distance test (mean RPE 14.8 vs 14.9). Conclusion: 'one night of sleep deprivation decreased endurance performance with limited effect on pacing, cardio-respiratory or thermoregulatory function. Despite running less distance after sleep deprivation compared with control, participants' perception of effort was similar indicating that altered perception of effort may account for decreased endurance performance after a night without sleep' (abstract, PMID 19543909). 10.1007/s00421-009-1103-9
9. Lamon, S., Morabito, A., Arentson-Lantz, E., Knowles, O., Vincent, G. E., Condo, D., Alexander, S. E., Garnham, A., Paddon-Jones, D., & Aisbett, B. (2021). The effect of acute sleep deprivation on skeletal muscle protein synthesis and the hormonal environment. Physiological Reports, 9(1), e14660. Randomized crossover in 13 healthy young adults (seven male, six female): one night of total sleep deprivation versus normal sleep. 'Acute sleep deprivation reduced muscle protein synthesis by 18%' (postprandial fractional synthesis rate, measured 13:00-15:00); plasma cortisol rose 21% and plasma testosterone fell 24%; no difference was found in markers of protein degradation. Conclusion: 'A single night of total sleep deprivation is sufficient to induce anabolic resistance and a procatabolic environment. These acute changes may represent mechanistic precursors driving the metabolic dysfunction and body composition changes associated with chronic sleep deprivation' (abstract, PMID 33400856). 10.14814/phy2.14660
10. Donga, E., van Dijk, M., van Dijk, J. G., Biermasz, N. R., Lammers, G. J., van Kralingen, K. W., Corssmit, E. P. M., & Romijn, J. A. (2010). A single night of partial sleep deprivation induces insulin resistance in multiple metabolic pathways in healthy subjects. The Journal of Clinical Endocrinology & Metabolism, 95(6), 2963–2968. 9 healthy adults (5 men, 4 women), crossover: a normal night vs one night of 4 h sleep (226 vs 454 min). Hyperinsulinaemic clamp next day: endogenous glucose production higher (hepatic insulin resistance), glucose disposal lower (32.5 vs 40.7), glucose infusion rate about 25% lower (abstract, PMID 20371664). 10.1210/jc.2009-2430
11. Saner, N. J., Lee, M. J., Kuang, J., Pitchford, N. W., Roach, G. D., Garnham, A., Genders, A. J., Stokes, T., Schroder, E. A., Huo, Z., Esser, K. A., Phillips, S. M., Bishop, D. J., & Bartlett, J. D. (2021). Exercise mitigates sleep-loss-induced changes in glucose tolerance, mitochondrial function, sarcoplasmic protein synthesis, and diurnal rhythms. Molecular Metabolism, 43, 101110. 24 healthy young males allocated (to minimise baseline differences, not randomly) to Normal Sleep (8 h in bed for five nights), Sleep Restriction (4 h in bed for five nights) or Sleep Restriction plus three sessions of high-intensity interval exercise. The sleep-restriction group had reduced glucose tolerance, reduced mitochondrial respiratory function, a lower rate of sarcoplasmic protein synthesis and reduced amplitude of diurnal rhythms; 'These effects were not observed when incorporating three sessions of HIIE during this period.' Conclusion: 'A five-night period of sleep restriction leads to reductions in mitochondrial respiratory function, SarcPS, and amplitude of skin temperature diurnal rhythms, with a concurrent reduction in glucose tolerance. We provide novel data demonstrating that these same detrimental effects are not observed when HIIE is performed during the period of sleep restriction' (abstract, PMID 33137489). 10.1016/j.molmet.2020.101110
12. Reed, J. L., & Pipe, A. L. (2014). The talk test: a useful tool for prescribing and monitoring exercise intensity. Current Opinion in Cardiology, 29(5), 475-480. 'In healthy adults and patients with cardiovascular disease, comfortable speech is likely possible (equivocal or last positive talk test stage) when exercise intensity is below the ventilatory or lactate threshold, and not likely possible (negative talk test stage) when exercise intensity exceeds the ventilatory or lactate threshold.' The talk test has been consistent across walking, jogging, cycling, elliptical trainer and stair stepper, and may not be practical for high-intensity interval training. Summary: it 'is a valid, reliable, practical and inexpensive tool for prescribing and monitoring exercise intensity in competitive athletes, healthy active adults and patients with cardiovascular disease' (abstract, PMID 25010379). 10.1097/HCO.0000000000000097
13. Tefft, B. C. (2016). Acute sleep deprivation and risk of motor vehicle crash involvement. AAA Foundation for Traffic Safety Research Brief. aaafoundation.org/acute-sleep-deprivation-risk-motor-vehicle-crash-involvement
14. Chung, F., Yegneswaran, B., Liao, P., Chung, S. A., Vairavanathan, S., Islam, S., Khajehdehi, A., & Shapiro, C. M. (2008). STOP questionnaire: a tool to screen patients for obstructive sleep apnea. Anesthesiology, 108(5), 812-821. 10.1097/ALN.0b013e31816d83e4
15. Centers for Disease Control and Prevention. (2024). Urgent maternal warning signs (Hear Her campaign; last updated May 15, 2024). Be aware of urgent maternal warning signs during pregnancy and in the year after delivery, and seek medical care immediately for: a headache that won't go away or gets worse; dizziness or fainting; changes in vision; fever of 100.4°F or higher; extreme swelling of the hands or face; thoughts about harming yourself or your baby; trouble breathing; chest pain or fast-beating heart; severe nausea and throwing up; severe belly pain that doesn't go away; vaginal bleeding or discharge after pregnancy; severe swelling, redness or pain of a leg or arm. Tell providers if you were pregnant within the last year. www.cdc.gov/hearher/maternal-warning-signs/index.html
16. Kredlow, M. A., Capozzoli, M. C., Hearon, B. A., Calkins, A. W., & Otto, M. W. (2015). The effects of physical activity on sleep: A meta-analytic review. Journal of Behavioral Medicine, 38(3), 427-449. Acute exercise → small improvements in sleep onset latency and total sleep time; chronic regular exercise → larger effects (latency ↓ ~13 min). Late-evening high-intensity work disrupts sleep. 10.1007/s10865-015-9617-6