# 训练时间与睡眠

晚上训练没问题 —— 除非是高强度并在睡前一小时内结束。



## 要点

- 规律训练：静息心率下降，睡眠变长。

- 高强度训练在睡前 1 小时以上（最好 3 小时）结束。

- 验证你自己在晚练之后的夜晚。



## 来源

- The effects of physical activity on sleep: a meta-analytic review (Kredlow MA, Capozzoli MC, Hearon BA, Calkins AW, Otto MW, 2015)

- Effects of evening exercise on sleep in healthy participants: a systematic review and meta-analysis (Stutz J, Eiholzer R, Spengler CM, 2019)

- Effects of exercise on the resting heart rate: a systematic review and meta-analysis of interventional studies (Reimers AK, Knapp G, Reimers CD, 2018)

- The bidirectional relationship between exercise and sleep: implications for exercise adherence and sleep improvement (Kline CE, 2014)

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这是对已发表研究的科普性总结，不构成医疗建议。筛查得分不是诊断。若得分偏高或身体不适，请咨询医生。

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