臺灣博碩士論文加值系統

根據台灣睡眠醫學學會2019年度調查，台灣約十分之一的人口受慢性失眠困擾，而輪班工作者的慢性失眠率是一般民眾的2.18倍，導致生理和心理相關疾病比例上升。消防工作持續且無間斷，災害不可預測，因此消防人員必須全天候待命，以維護公共安全，確保人民生命財產。目前，各縣市消防外勤人員大多數採用勤一休一或勤二休二的輪休制度，即連續工作24小時再休息24小時，或連續工作48小時再休息48小時。這樣的高壓工作環境和不規律的作息容易導致急性壓力症（Acute Stress Disorder）、創傷後壓力症候群（PTSD）及抑鬱症的風險。研究表明，運動訓練可作為改善慢性原發性失眠的非藥物方法，有助於提升睡眠質量、心理健康和免疫系統功能。運動對睡眠質量、入睡潛伏期、總睡眠時間、睡眠效率和失眠嚴重程度等因素具有顯著影響，但目前尚無證據表明哪種運動類型、強度或持續時間最佳。作為目前服務於桃園市政府消防局第一救災救護大隊坪頂分隊的外勤消防隊員，我期望透過本研究探討有氧運動、阻力運動及混合運動對消防人員睡眠品質的影響及其比較。研究對象為15位有睡眠困擾的桃園市政府消防局外勤消防人員，並通過匹茲堡睡眠量表及穿戴式裝置觀察睡眠品質前後測變化。結果顯示，有氧運動對改善消防人員的睡眠品質效果較佳，能顯著提升總睡眠時間和睡眠效率，減少入睡潛伏期和失眠嚴重程度。總體而言，不同類型的運動訓練對提升消防人員的睡眠品質均具有正向影響，但由於消防工作的特殊性，夜間睡眠的中斷問題仍難以完全消除。

According to the 2019 annual survey by the Taiwan Society of Sleep Medicine, approximately one-tenth of Taiwan's population suffers from chronic insomnia, and the rate of chronic insomnia among shift workers is 2.18 times that of the general population, leading to an increase in physiological and psychological related diseases. Firefighting work is continuous and uninterrupted, and disasters are unpredictable; thus, firefighters must be on call 24 hours a day to maintain public safety. Currently, most county and city firefighting personnel adopt a shift system of working one day and resting one day, or working two days and resting two days, which means working 24 hours straight followed by 24 hours off, or 48 hours straight followed by 48 hours off. This high-pressure work environment and irregular schedule easily lead to Acute Stress Disorder, Post-Traumatic Stress Disorder (PTSD), and depression. Studies have shown that exercise training can serve as a non-pharmacological method to improve chronic primary insomnia, enhancing sleep quality, mental health, and immune system function. Exercise significantly affects sleep quality, sleep latency, total sleep time, sleep efficiency, and the severity of insomnia, but there is no evidence indicating the optimal type, intensity, or duration of exercise for sleep quality. As an on-duty firefighter at the Taoyuan City Government Fire Department, First Disaster Rescue and Emergency Response Brigade, Pingding Squad, I aimed to explore the effects of aerobic exercise, resistance training, and mixed exercise on firefighters' sleep quality and compare these effects. The study involved 15 firefighters from the Taoyuan City Government Fire Department who reported sleep disturbances, and their sleep quality was observed using the Pittsburgh Sleep Quality Index and Xiaomi Mi Band 8 before and after the intervention. The results showed that aerobic exercise was more effective in improving firefighters' sleep quality, significantly increasing total sleep time and sleep efficiency while reducing sleep latency and the severity of insomnia. Mixed exercise also had a positive impact on sleep quality but was not as effective as aerobic exercise alone. Overall, different types of exercise training had positive effects on firefighters' sleep quality, but due to the nature of firefighting work, the issue of nighttime sleep interruptions remains challenging to completely eliminate.

中文摘要 I
ABSTRACT II
目錄 IV
表目錄 VI
圖目錄 VII
第壹章 緒論 1
第一節 研究背景與動機 1
第二節 研究目的 3
第三節 研究假設 3
第四節 研究範圍與限制 4
第五節 名詞解釋及操作型定義 4
第貳章 文獻探討 5
第一節 睡眠的重要性 5
第二節 睡眠階段週期與睡眠品質的定義 7
第三節 輪班工作的睡眠問題 13
第四節 消防人員工作、輪休制度、健康問題 15
第五節 運動對睡眠品質的影響 17
第參章 研究方法 22
第一節 研究對象 22
第二節 研究設計與流程 23
第三節 研究工具 25
第四節 運動訓練處方 28
第五節 資料搜集與統計分析 30
第肆章 結果 31
第一節 受試者基本資料 31
第二節 介入阻力運動對睡眠品質的影響 32
第三節 介入有氧運動對睡眠品質的影響 33
第四節 介入混合運動對睡眠品質的影響 34
第伍章 討論 35
第一節 探討介入阻力運動對消防人員睡眠品質的影響 35
第二節 探討介入有氧運動對消防人員睡眠品質的影響 36
第三節 探討介入混合運動對消防人員睡眠品質的影響 37
第四節 比較三種不同運動對消防人員睡眠品質的影響 38
第陸章 結論與建議 41
第一節 結論 41
第二節 建議 41
參考文獻 42
中文部分 42
英文部分 42

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----------------------------以下書籍-----------------------------
Matthew Walker （2017）。Why We Sleep： The New Science of Sleep and Dreams
----------------------------以下網站-----------------------------
八德身心診所衛教專欄 （2017） http：//www.bademental.com.tw/
內政部消防署 https：//www.nfa.gov.tw/cht/index.php
內政部消防署消防法令查詢系統行動版https：//law.nfa.gov.tw/mobile/
美國國家睡眠基金會https：//www.thensf.org/
美國國家衛生研究院https：//www.nih.gov/
釋字第785號解釋- 憲法法庭網站 - 司法院 （2019） https：//cons.judicial.gov.tw/docdata.aspx?fid=100&id=310966