研究目的：通过研究有氧踏板操运动对在校女大学生睡眠质量的影响效果，及运动干预过程中能量消耗的变化情况，探讨有氧踏板操运动在不同干预阶段对睡眠质量的改善效果和可能路径，为改善女大学生睡眠质量提供更加科学有效的运动形式和理论依据。

研究方法：以41名在校女大学生为研究对象，随机分为实验组（29名）和对照组（12名），在相同时间内实验组和对照组均进行正常的学习生活，并保证运动干预以外其他体力活动行为无明显变化。实验组进行有氧踏板操运动干预，每周3次，每次55分钟，持续8周，运动强度控制在70%-80%HRmax，并使用Sunfitlink心率监控臂带和RPE量表进行强度监控。分别在运动干预前、中、后使用PSQI睡眠质量指数量表、智柔·梦享家便携式睡眠监测仪和睡眠日志对睡眠质量进行测评；IPAQ体力活动水平量表评估运动干预以外的体力活动水平；在运动干预过程中使用Actigraph-GT3X加速度计测量有氧踏板操运动干预时的能量消耗；并在运动干预结束四周后采用PSQI量表和问卷对睡眠质量进行后效检验。

研究结果：（1）在校女大学生的睡眠障碍发生率为29.4%，轻度睡眠障碍率为46.5%，普遍存在体育活动运动量低、睡眠质量不佳的现象；且中高等体育运动量水平的在校女大学群体睡眠障碍发生率较低；睡眠质量的影响因素中，宿舍噪音、温度、亮度被认为是主要环境因素，学业、个人情感是主要生活事件因素。

（2）主观睡眠质量评价指标显示，与对照组相比，实验组4周有氧踏板操运动干预后，PSQI总分（P＜0.01）和睡眠质量、睡眠效率因子较前测显著改善；8周有氧踏板操运动干预前后，整体睡眠质量在中测的基础上持续改善， PSQI总分和主观睡眠质量、睡眠效率因子变化差异具有非常显著性（P＜0.01），睡眠障碍和日间功能障碍因子差异具有显著性（P＜0.05）。对照组前后变化均无统计学意义。睡眠日志报告结果显示，实验组情绪状态和疲劳恢复情况，随着运动干预时长增加得分呈线性增长趋势；睡眠质量得分在干预中测周达到最高，后测略有下降，但仍高于前测；睡眠拖延得分基本一致，并略有下降。

（3）客观睡眠质量评价指标显示，在校女大学生的睡眠质量不高主要是由于过度觉醒和深睡不足所致。与对照组相比，实验组4周有氧踏板操干预前后，各项生理指标有所改善，但差异不具有显著性；8周有氧踏板操运动干预前后，实验组睡眠清醒比显著降低（P＜0.01），睡眠效率、深睡比和睡眠评分显著提高（P＜0.01）；对照组前后变化差异无统计学意义。

（4）与对照组相比，实验组平均每次参与有氧踏板操干预增加的能量消耗为348.42±61.78 kcals，代谢当量为5.05±0.51 METs，平均每周运动干预消耗增加1045.26 kcals；运动干预前后实验组能量代谢相关体成分指标中瘦体重、蛋白质和基础代谢率显著提高，时间主效应具有显著性。

（5）控制实验期间受试者干预以外的其他体力活动水平均保持与实验前一致（P＞0.05），且在不考虑食物特殊热力作用的情况下，日间总能量消耗与主观睡眠质量、睡眠效率和PSQI得分显著相关（P=＜0.05）。

（6）运动干预结束1个月后进行后效检验。睡眠质量上，89.75%受试者认为8周有氧踏板操运动干预对睡眠质量有持续改善效果；与实验前测相比，PSQI总分及睡眠效率、睡眠障碍、日间功能障碍因子差异具有显著性（P＜0.05）；与实验后测结果相比，除主观睡眠质量和睡眠效率因子外均持续改善，但差异不具有显著性。此外受试者中96.6%认为运动干预对身心健康改善有持续效益；34.5%仍保持了实验期间的运动习惯；学业、个人情感被认为是影响睡眠质量主要生活事件的占比最高。

研究结论：（1）8周有氧踏板操运动干预可以提高女大学生的睡眠深度、睡眠效率，有效改善睡眠问题，减缓睡眠障碍，提高睡眠质量。（2）有氧踏板操运动能够通过增加女大学生的体力活动水平、改善身体成分，提高日间能量消耗，进而促进夜间睡眠质量的提高。（3）规律性运动干预能够促进女大学生养成规律运动的习惯，提高基础代谢水平，促进睡眠质量的持续改善和身心健康发展。

Research purposes: Through the research on Step Aerobics effects on the female college students sleep quality in school, and the change of energy consumption in the process of exercise intervention, explore the Step Aerobics in different phases of intervention effects on the improvement of the sleep quality and possible path, for improving the quality of the female college students sleep provides more scientific and effective forms of exercise and theoretical basis.

Research Methods: A total of 41 female college students were randomly divided into the experimental group (29) and the control group (12). In the same period of time, the experimental group and the control group all carried out normal study and life, and ensured that there was no significant change in other physical activity behavior except exercise intervention. The experimental group received Step Aerobics exercise intervention, 55 minutes each time, 3 times a week, for 8 weeks. The exercise intensity was controlled at 70%-80%HRmax, and the intensity was monitored using SunfitLink heart rate monitoring armband and RPE scale. The PSQI sleep quality index, Zhirou · Mengxiangjia portable sleep monitor and sleep log were used to evaluate the sleep quality before, during and after the exercise intervention. The IPAQ physical activity level scale assessed physical activity levels outside of exercise intervention. During the exercise intervention process, Actigraph-GT3X accelerometer was used to measure the energy consumption during the exercise intervention. After four weeks of exercise intervention, PSQI scale and questionnaire were used to test the after-effect of sleep quality.

Results:(1) The incidence rate of sleep disturbance in female college students was 29.4%, and the rate of mild sleep disturbance was 46.5%. The phenomenon of low amount of physical activity and poor sleep quality was common. The incidence rate of sleep disorder was lower among female college students with middle or higher levels of physical activity. Among the factors affecting sleep quality, dormitory noise, temperature and brightness were considered as the main environmental factors, while school work and personal emotion were the main life events.

(2) The subjective sleep quality evaluation index showed that, compared with the control group, the total score of PSQI (P < 0.01), sleep quality and sleep efficiency factors of the experimental group were significantly improved after 4 weeks of Step Aerobics exercise intervention. Before and after 8 weeks of aerobic exercise intervention, the overall sleep quality was continuously improved on the basis of the medium measurement, and the changes of PSQI total score, subjective sleep quality and sleep efficiency factor had significant differences (P < 0.01), and the differences of sleep disorder and daytime dysfunction factor had significant differences (P < 0.05).There was no statistical significance in the control group. The results of sleep log report showed that the scores of emotional state and fatigue recovery in the experimental group showed a linear increase with the increase of exercise intervention duration. The score of sleep quality reached the highest level during the intervention week, but decreased slightly after the intervention, but was still higher than before. Sleep procrastination scores were basically the same, with a slight decline.

(3) The objective evaluation index of sleep quality shows that the poor sleep quality of female college students is mainly caused by excessive arousal and insufficient deep sleep. Compared with the control group, the physiological indexes of the experimental group were improved before and after the intervention of aerobic pedal exercise for 4 weeks, but the difference was not significant. Before and after 8 weeks of aerobic pedal exercise intervention, the sleep-wake ratio of the experimental group was (25.54±7.86;20.85±5.13) significantly decreased the sleep efficiency (73.99±7.91, P < 0.01);74.75±5.12), deep sleep ratio (31.79±12.20;38.32±10.19) and sleep score (83.45±7.23;88.83±5.08) was significantly increased (P < 0.01);There was no significant difference in the control group.

(4) Compared with the control group, the average energy consumption of the experimental group increased by 348.42±61.78 kcals, the metabolic equivalent was 5.05±0.51 METs, and the average weekly exercise intervention consumption increased by 1045.26 kcals. Before and after exercise intervention, lean body weight (F=5.951, P=0.005 < 0.01), protein (F=8.375, P=0.001 < 0.01) and basal metabolic rate (F=3.494, P=0.037 < 0.05) were significantly increased in the experimental group, and the time main effect was significant.

(5) During the control period, the subjects' other physical activity levels except intervention remained the same as before the experiment (P > 0.05), and the daytime total energy consumption was significantly correlated with subjective sleep quality, sleep efficiency and PSQI scores without considering the special thermal effect of food (P= < 0.05).

(6) Aftereffect test was conducted one month after the end of exercise intervention. In terms of sleep quality, 89.75% of the subjects thought that 8-week aerobic pedal exercise intervention had a continuous improvement effect on sleep quality; Compared with the pre-test, the total score of PSQI was 7.21±1.85;5.17±2.63) and sleep efficiency (0.66±0.67;0.10±0.40), sleep disturbance (1.24±0.51;0.86±0.44), daytime dysfunction (1.90±0.86;1.21±1.01) had significant difference (P < 0.05);Compared with the results after the experiment, except for subjective sleep quality and sleep efficiency factors, all of them continued to improve, but the difference was not significant. In addition, 96.6% of the subjects believed that exercise intervention had a lasting effect on the improvement of physical and mental health.34.5% still maintained the exercise habit during the experiment; School work (82.8%) and personal emotion (13.8%) were the most important life events that affected sleep quality.

Research Conclusions:

(1) Eight-week aerobic pedal exercise intervention can improve the sleep depth and efficiency of female college students, effectively improve sleep problems, slow down sleep disorders, and improve sleep quality.

(2) Aerobic pedal exercise can increase the physical activity level of female college students, improve body composition, increase daytime energy consumption, and then promote the improvement of night sleep quality.

(3) Regular exercise intervention can promote female college students to develop the habit of regular exercise, improve the basic metabolic level, promote the continuous improvement of sleep quality and the healthy development of body and mind.