目的：本研究目的在探討睡眠障礙問題對中高齡者的影響，並以運動為例，提出有效的改善方法，以提升其整體健康和生活滿意度。方法：本文分別從睡眠障礙盛行率及對中高齡者之影響，蒐集相關文獻，介紹睡眠品質評估工具及睡眠障礙之相關應用研究，並針對運動改善睡眠障礙之成效進行探討。結果：睡眠障礙對中高齡者生理、心理皆有負面影響，可利用匹茲堡睡眠品質指標、愛普沃斯嗜睡量表、失眠嚴重程度指數量表及匹茲堡睡眠日誌等主觀睡眠品質評估工具及睡眠多項生理檢查和睡眠活動記錄圖等客觀睡眠品質評估工具進行評估。本文發現透過阻力、有氧運動或瑜珈可以改善睡眠品質相關指標。結論：本研究凸顯運動對中高齡者睡眠障礙改善的綜合效應，不僅是提升生理健康的手段，更是一種能夠在心理層面產生正面影響的活動。因此，建議將運動納入中高齡者睡眠障礙的改善策略中，以提供全方位的健康支持，促進其健康老化且充實的生活。

Purpose:This study aimed to explore the impact of sleep disorders on middle-aged and older people. It also took exercise as an example to propose practical methods to improve their overall health and life satisfaction. Methods:This article collects relevant literature from the perspective of the prevalence of sleep disorders and their impact on older people, introduces sleep quality assessment tools and related application research on sleep disorders, and discusses the effectiveness of exercise in improving sleep disorders. Results:Sleep disorders have negative physiological and psychological effects on middle-aged and older adults. Subjective sleep quality assessment tools such as the Pittsburgh Sleep Quality Index, Epworth Sleepiness Scale, Insomnia Severity Index, and Pittsburgh Sleep Diary can be used. Objective sleep quality assessment tools such as Polysomnogram and Actigraph are used to evaluate sleep quality. This article found that indicators related to sleep quality can be improved through resistance, aerobic exercise, or yoga.Conclusion:This study highlights the comprehensive effect of exercise on improving sleep disorders in middle-aged and older people. It is not only a means to improve physical health but also an activity that can positively impact on the psychological level. Therefore, it is recommended that exercise be included in the improvement strategies for sleep disorders in middle-aged and older people to provide comprehensive health support and promote healthy aging and fulfilling lives.

失眠; 睡眠品質; 健康

insomnia; sleep quality; health