规律性运动改善大学生睡眠质量的研究综述与实践路径
A Review and Practical Path of Research on Improving Sleep Quality of College Students through Regular Exercise
摘要: 本研究旨在系统综述规律性运动对大学生睡眠质量的影响、作用机制，并基于实证研究提出可操作的实践方案。当前大学生面临学业压力、生活方式等多重挑战，睡眠质量问题日益凸显，2025年《中国睡眠健康研究白皮书》显示仅21%的大学生在零点前入睡，睡眠不足与结构紊乱直接影响其身心健康与学业表现。通过梳理近年相关实证研究发现，遵循科学FITT原则的规律性运动，可通过生理调节与心理干预双重路径，显著缩短入睡时间、延长深度睡眠时长、减少夜间觉醒次数。同时，针对高校体育健康教育需求，细化基于证据的具体运动方案与操作手册式实践路径，为改善大学生睡眠质量提供科学依据与实践指导。
Abstract: This study aims to systematically review the impact and mechanism of regular exercise on sleep quality in college students, and propose practical solutions based on empirical research. Currently, college students are facing multiple challenges such as academic pressure and lifestyle, and the issue of sleep quality is becoming increasingly prominent. The 2025 “White Paper on Sleep Health Research in China” shows that only 21% of college students fall asleep before midnight. Lack of sleep and structural disorders directly affect their physical and mental health and academic performance. Through reviewing relevant empirical studies in recent years, it has been found that regular exercise following the scientific FITT principle can significantly shorten sleep time, prolong deep sleep duration, and reduce nighttime awakenings through a dual pathway of physiological regulation and psychological intervention. At the same time, in response to the demand for physical education and health education in universities, specific evidence-based exercise plans and operational manual style practical paths are refined to provide scientific basis and practical guidance for improving the sleep quality of college students.
文章引用：周智婕, 朱慧怡. 规律性运动改善大学生睡眠质量的研究综述与实践路径[J]. 体育科学进展, 2026, 14(2): 223-230. https://doi.org/10.12677/aps.2026.142031

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