รูปแบบการออกกำลังกายเพื่อส่งเสริมคุณภาพการนอนหลับในคนกลุ่มต่างๆ : การทบทวนวรรณกรรมเชิงบรรยาย
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การนอนหลับที่เพียงพอและมีคุณภาพเป็นองค์ประกอบสำคัญของสุขภาพกายและใจ แต่ปัญหาการนอนยังคงเป็นภาระด้านสาธารณสุขทั่วโลก การศึกษาในช่วงทศวรรษที่ผ่านมาแสดงให้เห็นว่าการออกกำลังกายเป็นวิธีการรักษาที่ไม่เกี่ยวกับการใช้ยา (Non-pharmacological approach) ที่มีศักยภาพในการพัฒนาคุณภาพการนอน โดยส่งผลทั้งเชิงกลไกทางสรีรวิทยา จิตวิทยา และจังหวะของนาฬิกาชีวภาพ บทความนี้มุ่งเน้นวิเคราะห์องค์ความรู้เกี่ยวกับออกกำลังกายต่อการนอนในบุคคลทั่วไป ผู้สูงอายุ ผู้ที่มีอาการนอนไม่หลับ ผู้ป่วยภาวะหยุดหายใจขณะหลับจากการอุดกั้น และกลุ่มทำงานกะ ซึ่งภาวะนอนไม่หลับนั้นสัมพันธ์กับการทำงานของสมองที่ลดลง เช่น ความจำ สมาธิ และการรู้คิด อันสะท้อนถึงความบกพร่องของระบบประสาทที่เกิดจากการนอนหลับไม่เพียงพอ รวมทั้งอธิบายกลไกที่เกี่ยวข้อง เช่น การควบคุมระบบประสาทอัตโนมัติ การเปลี่ยนแปลงของฮอร์โมนและสารสื่อประสาท การควบคุมอุณหภูมิร่างกาย การสะสมอะดีโนซีน การลดความเครียดและซึมเศร้า และบทบาทของของการออกกำลังกายที่เป็นไซท์เกเบอร์ (Zeitgeber) หรือสัญญาณภายนอกที่กำหนดจังหวะของนาฬิกาชีวภาพให้สอดคล้องกับรอบกลางวัน-กลางคืนซึ่งสามารถปรับนาฬิกาชีวภาพได้ นอกจากนี้ ยังได้เสนอการออกกำลังกายในรูปแบบต่าง ๆ เช่น การฝึกหายใจและการบำบัดกล้ามเนื้อช่องปากและลำคอที่ให้ผลดีต่อการปรับปรุงคุณภาพการนอนในผู้ที่มีภาวะหยุดหายใจขณะนอนหลับและความผิดปกติที่เกี่ยวข้อง เพื่อสรุปข้อค้นพบเชิงประจักษ์รวมถึงได้เสนอแนะการนำการออกกำลังกายและการฝึกเฉพาะทางมาใช้จริงเพื่อเสริมสร้างสุขภาพการนอนและคุณภาพชีวิตที่ดีขึ้น
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