摘要: 目的：探讨睡前瑜伽练习对未婚白领女性睡眠障碍的研究。方法：运用文献资料法、问卷调查法以及数理统计法，以匹兹堡睡眠质量指数(PSQI)量表为测量工具，对扬州市40名有睡眠障碍的未婚白领女性进行测试，将匹兹堡睡眠指数值进行比较，观察睡前瑜伽练习对未婚白领女性睡眠障碍的影响。结果:（1）导致受试白领女性睡眠障碍的主要因素在于：①工作及升职压力；②婚姻压力；③生活作息不规律；④睡前经常进食；⑤月经期的影响。（2）进行睡前瑜伽练习的未婚白领女性的匹兹堡睡眠质量指数明显小于之前的。有睡眠障碍的未婚白领女性经睡前瑜伽练习后能有效缩短入睡时间，延长总睡眠时间，降低整体指数的失眠，改善睡眠质量，提高睡眠效率，改善白天的功能状态与睡眠紊乱状态。结论：睡前瑜伽练习能够有效改善睡眠障碍者的睡眠状况，提高睡眠障碍者的睡眠质量。53520

毕业论文关键词：瑜伽练习，未婚，白领女性，睡眠障碍

Abstract: Objective: To investigate the bedtime Yoga study on unmarried female white-collar sleep disorders in practice. Methods: using the method of literature, questionnaire and mathematical statistics, the Pittsburgh sleep quality index (PSQI) scale as measuring tools, tested on 40 Yangzhou city have a sleep disorder of unmarried female white-collar, the Pittsburgh sleep quality index values were compared, to observe the effect of yoga exercise on sleep of unmarried female white-collar sleep disorders the. Results: (1) that subjects white-collar women sleep disorders: the main factors and promotion work pressure; the marriage pressure; the rest of life is not the law; ④ bedtime often eating; impact of menstrual period. (2) for bedtime Yoga unmarried female white-collar Pittsburgh sleep quality index was significantly lower than before the experiment. Have a sleep disorder are unmarried female white-collar after bedtime yoga practice can effectively shorten sleep time, longer total sleep time, reduce the overall index of insomnia, improve the quality of sleep, improve sleep efficiency, improve the functional status and sleep disorder. Conclusion: bedtime yoga practice can effectively improve sleep disorder sleep, improve sleep disorder sleep quality.

Keywords: yoga, unmarried, white-collar women, sleep disorders

目  录

1  前言 4

2  研究对象和研究方法 4

2.1  研究对象 4

2.2  研究方法 5

2.2.1  问卷调查法 5

2.2.2　 文献资料法 5

2.2.3　 数理统计法 5

3　结果与分析 6

3.1　实践前后睡眠时间的变化 6

3.2　实践前后入睡时间的变化 6

3.3　实践前后睡眠状况的变化 6

3.4　实践前后PSQI 因子分数的比较 7

4　讨论 8

4.1　影响睡眠质量的主要原因 8

4.2　瑜伽练习对身体的作用机能 9

4.3　睡前瑜伽练习对睡眠的影响 10

5　结论与建议 11

5.1　结论 11

5.2　建议 11

参考文献 12