Counting Blessings Promotes an Athlete'S Sleep Quality Before an Upcoming Competition: A single-case Report

細數感恩對菁英運動員競賽前睡眠品質的影響：單一個案研究

10.53106/240996512023091002001

Jian-Hong Chen(陳建鴻)；Chih-En Kuo(郭至恩)；Lung Hung Chen(陳龍弘)

neuroscience ； counting blessings ； sleep quality ； elite athlete ； portable EEG ； 神經科學 ； 感恩練習 ； 睡眠品質 ； 頂尖運動員 ； 攜帶型腦波

運動表現期刊

10卷2期（2023 / 09 / 01）

63 - 76

英文;繁體中文

Purpose: This study adopted portable electroencephalography (EEG) to investigate gratitude intervention for improving elite athletes' sleep quality before National Games. Methods: We recruited a 20-year-old elite female Taekwondo athlete. Before the National Games, the athlete wore a micro EEG device for five days to collect baseline data and then engaged in a gratitude intervention for the subsequent five days. Results: Objective analysis revealed a significant improvement in sleep quality after the gratitude intervention. Polynomial regression analysis of the 10-day recording period showed an upward trend in power ratios of 0.5 - 4 Hz during all-night sleep and N3 sleep stage, and a downward trend in the 8 - 13 Hz power ratio during awake periods in all-night sleep. Conclusions: This study highlights the usefulness of a wearable EEG device in evaluating sleep status during the competition preparation period. Moreover, the brief gratitude intervention can be an effective tool to enhance sleep quality among elite athletes during high-stress period.

緒論：本研究旨在探討感恩介入對菁英運動員睡眠品質的正面影響。我們選擇即將參加台灣最大且最具競爭性的國內賽事「全國運動會」前進行實驗，以探討感恩介入在高壓情況下的影響。無論是在橫斷性的調查研究或者是文獻回顧，都可以觀察到運動員的睡眠品質是參賽表現的關鍵因素，並且多數運動員回覆競賽前的睡眠狀況比平常更差，因此如何在競賽前協助運動員的睡眠品質改善便顯得格外重要。過去的研究顯示，感恩介入能夠提高個人的睡眠品質和心理穩定性。這種介入方式讓參與者關注生活中的積極方面，例如感謝周遭環境和他人的幫助，進而增加正面情緒。而在睡前培養感恩的積極情緒被證明能夠改善睡前心理狀態，進而促進更好的睡眠。因此我們希望探討感恩介入是否能幫助運動員在重要比賽前保持穩定的心理狀態，進而改善睡眠品質。此外，為了提高研究的客觀性，我們採用居家攜帶型腦波裝置等客觀指標評估睡眠品質，以消除自我評估帶來的偏誤。方法：研究對象是一名二十歲的女子跆拳道運動員，參與跆拳道運動資歷已達九年，每天訓練時間約為四至六小時。感恩介入實驗在全國運動會之前進行，分為基準測量階段和實驗測量階段，共計十天。前五天為基準測量階段，運動員在睡眠時配戴了居家攜帶型腦波裝置，連續紀錄五晚睡眠狀態作為基準值。在實驗測量階段中，運動員按照感恩介入的操作指示，每天在睡前列舉至少三件感恩的事物，並以電子郵件寄給研究助理。居家攜帶型腦波裝置可用於評估睡眠品質的客觀指標，並計算不同頻率腦波佔整晚睡眠的比例，反映該運動（0.5-4Hz），分別得到三個客觀指標，包括在整夜睡眠期間阿爾法波與德爾塔波的佔比，以及睡眠結構中非動眼期第三期（N3）德爾塔波的佔比，並計算各自的多項式回歸趨勢。結果：多項式回歸曲線顯示，無論是整夜睡眠其間或非動眼期第三期間，代表深睡腦波的德爾塔波的佔比都呈現上升趨勢，而在整夜睡眠期間代表清醒腦波的阿爾法波佔比則呈現下降趨勢。這意味著在大賽前該運動員的客觀睡眠品質在感恩介入後，睡眠的深度指標呈現增加的趨勢，而清醒程度的指標則呈現下降的趨勢。結論：本研究有兩個主要貢獻：首先，提供感恩介入對於改變睡眠品質的客觀指標；其次，檢驗感恩介入在急性壓力環境下的效果。我們使用腦電圖作為客觀指標，與以往研究相比，可減少記憶偏誤。此外，感恩介入可改善高壓環境下的睡眠品質，這擴大了感恩介入的應用範圍，也對於運動訓練過程中，提供了一個對於居家量測賽前睡眠品質的良好工具。然而，本研究仍有限制，包括樣本數較小和僅探討單一事件前的睡眠。未來仍需進一步探討在多種壓力環境下的感恩介入效果，並應用於不同情境當中，以提升個體的睡眠品質和表現。

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