Insomniacs looking for a good night’s sleep may want to hit the treadmill, take a walk or play a game of golf or tennis, because a new report released on March 4 shows that exercise promotes good sleep, and the more vigorous the workout the better.
Just 10 minutes of exercise a day could make a difference in the duration and quality of sleep, the survey by the non-profit National Sleep Foundation showed.
“We found that exercise and great sleep go together, hand in hand,” Max Hirshkowitz, a sleep researcher and the chair of the poll task force, said in an interview.
Photo: EPA
照片:歐新社
“We also found a step-wise increase in how vigorous the quality is, in terms of how much you exercise. So if you say you exercise a lot, we found better sleep quality. For people who don’t exercise at all we found more sleep problems.”
Earlier research studies have shown the impact of exercise on sleep, but Hirshkowitz, who is a professor at Baylor College of Medicine in Houston, said the survey is the first to detail the benefits of exercise in a nationally representative poll of this size.
People who described themselves as exercisers reported better sleep than their more sedentary counterparts, although the amount of sleep, an average of just under seven hours on weeknights, was the same.
(Reuters)
想要一夜好眠的失眠患者或許會想在跑步機上跑步、散步、打高爾夫或網球了,因為三月四日公布的一項研究報告顯示,運動可以改善睡眠,且強度越大,功效越明顯。
非營利組織「全國睡眠基金會」的調查結果顯示,每天只要十分鐘的運動時間,可改善睡眠時間長度與品質。
負責該項調研小組的睡眠專家馬克斯‧赫許可維茲在採訪中指出:「我們發現,運動與高品質的睡眠,息息相關。」
「我們同時發現運動量與睡眠品質兩者的關聯呈逐步增加的方式,因此運動較多的人睡眠品質更好一些,而一點都不運動的人,則面臨更多的睡眠問題。」
此前已有研究顯示運動對睡眠有影響,而目前在休士頓貝勒醫學院擔任教授的赫許可維茲表示,該調查是第一個具有全美國代表性、詳述運動好處的調查。
相較於經常久坐的人來說,將自己定位為愛好運動的受訪者普遍睡眠品質較好,而這兩個群體的平均睡眠時間則大致相等,在週間夜晚均為略少於七個小時。
(路透/翻譯:陳成良)
A: I want to go to Neihu to see the cherry blossoms. B: Do you want to go by YouBike? A: Well, how much does it cost? B: The Taipei City Government just announced that riders can use the bicycles for free for the first 30 minutes! A: Great! Riding bikes is also more eco-friendly than driving. A: 我想去內湖賞櫻花耶。 B: 那要不要騎YouBike微笑單車去? A: 車費怎麼算? B: 台北市政府最近宣布︰前30分鐘免費! A: 太棒了,而且也比開車更環保。 (By Eddy Chang, Taipei Times/台北時報張聖恩)
One of us is a murderer. The terrifying thought fills your head. There’s a corpse in the next room, and one of your fellow diners put it there. As the evening progresses, you learn disturbing secrets about everyone, and you’re forced to confess to a few yourself. You all have motives for the crime, but who committed it? Fortunately, it’s just a game. Murder mystery games are multiplayer role-playing games designed to be played over the course of an evening. The concept likely originated with “wink murder,” an amusing pastime that became popular in the early 1900s. In this game, a “murderer” kills
A: How does Taipei’s YouBike service charge after the free ride for the first 30 minutes? B: It’s NT$10 every 30 minutes within four hours. A: What a bargain. No wonder Taipei is listed by Britain’s “Time Out” magazine as one of the best 50 cities in the world. B: But I spotted a few English mistakes on YouBike’s Web site. A: I guess that aspect of it still has room for improvement. A: 台北市YouBike前30分鐘免費,之後怎麼算? B: 4小時內每30分鐘10元。 A: 真劃算,難怪台北市會入選英國《Time Out》雜誌全球最佳的50座城市。 B: 不過我在YouBike的網站上看到了好幾個英文錯誤。 A: 看來這個部分還有改善的空間。(By Eddy Chang, Taipei Times/ 台北時報張聖恩)
Mullet roe is a highly-priced delicacy typically served during special occasions like wedding banquets or Chinese New Year’s dinners, where families come together in celebration. The mullet roe can be prepared in various ways. It is usually pan-fried but can also be roasted or torched. To cook a pan-fried mullet roe, soak it in liquor or wine and peel off its membrane. Then, it is browned over a low fire and turned several times. Finally, the fried mullet roe is cut diagonally and is ready to be served. This dish is usually served with garlic scapes and daikon slices, but