隨著台灣社會高齡化，人們更在意的是如何讓高齡者享有成功老化，不只是老年福祉，更需要注重的是隨著老化伴隨而來的生理、心理層面問題。從人類歷史來看，老年人一直都是被社會較邊緣化的一群，為此時下政府開始致力於長照、社區活動發展、活躍鄉村聚落、共餐等計劃就是要讓高齡者在社會上不會感受到孤獨，且豐富老年生活，提高生活品質。依馬斯洛需求層次理論，睡眠即是一個人的基本生理需求，如果連基本生理需求都無法滿足，生活品質必然是低的。研究顯示50%以上的高齡者（年齡>65 嵗）都曾經有過睡眠困擾，例如：較長入睡時間、睡眠間斷、焦慮、淺眠等。而瑜珈呼吸法中的三段式瑜伽呼吸法Dhiirga Swasam Pranayama 利用腹式呼吸結合胸式呼吸並發出“唵（AUM）”音可以達到靜心作用，且先前類似研究其對於改善睡眠品質有實質幫助。透過參照先前研究，設計一套八週呼吸法結合“唵“冥想課程介入社區高齡者研究夥伴（N=24），分析睡眠品質及生活品質之前、後測差異。並探討有睡眠品質障礙與無睡眠品質障礙之高齡者介入成效是否相同。

結果：瑜伽呼吸法“唵”冥想介入社區活動中心之睡眠障礙高齡者前、後測，睡眠品質與生活品質SF-12 達顯著差異（p<.05），而對於無睡眠障礙高齡者則未達顯著差異（p>.05）。

建議：衛生健康管理相關單位能把瑜伽呼吸法“唵”冥想帶入課程，以至高齡者能從中受益，且長久發展其效益。

With the aging of Taiwanese society, people are more concerned about how to enable the elderly to enjoy successful aging, not just the well-being of the elderly, but also the physical and psychological problems that accompany aging. From the perspective of human history, the elderly have always been a marginalized group of society. At this time, the government has begun to take action in long-term care, the development of community activities, active rural settlements, and shared meals, makes elders will not feel lonely, and increase the quality of life in old age. According to Maslow's hierarchy of needs theory, sleep is a person's basic physiological needs. If even the basic physiological needs cannot be met, the quality of life must be low. Studies have shown that more than 50% of the elderly (age > 65 years old) have had sleep disturbances, such as: longer time to fall asleep, sleep interruption, anxiety, light sleep, etc. The three-stage yoga breathing method (Dhiirga Swasam Pranayama) in the yoga pranayama uses abdominal breathing combined with chest breathing and chanting the AUM sound with meditation. Some of previous similar studies have shown substantial help in improving sleep quality. By referring to previous studies, a set of eight-week pranayama combined with the AUM meditation course was designed to intervene with community elderly research partners (N=24), and analyze the differences in sleep quality and quality of life before and after the intervention. And explore whether the intervention effect are the same in the sleep disorder group (PSQI>5) and non-sleep disorder group (PSQI<5).

Results: The sleep quality (PSQI) and quality of life (SF-12) were significantly different (p<.05) before and after the intervention of pranayama AUM chanting for the elderly with sleep disorder (PSQI>5) in the community activity center.

Recommendation: Health management related organization can bring the pranayama AUM meditation into the course, so that the elderly can benefit from it and having its effect for longer time.

第一章 緒論
第一節 研究背景與動機 1
第二節 研究目的 2
第三節 研究假設 3
第四節 研究範圍與限制 3
第五節 名詞操作性定義 4

第二章 文獻探討
第一節 年齡與睡眠品質 7
第二節 瑜伽調息與睡眠品質 9
（一） 呼吸的生理機制 9
（二） 什麽是瑜伽 11
（三） 經文“唵” 11
（四） 瑜伽調息、“唵”冥想與睡眠品質過去相關研究 12
第三節 睡眠品質與生活品質 14

第三章 研究方法
第一節 研究架構 15
第二節 研究流程 17
第三節 研究實行與實驗課程内容設計 19
第四節 研究參與者 21
第五節 研究工具 21
第六節 資料處理與分析 22

第四章 研究結果
第一節 人口學基本資料 23
第二節 研究參與者生活品質、睡眠品質與血壓前、後測結果 27
第三節 研究參與者人口學基本資料與生活品質、睡眠品質相關結果 30
第五章 結論與建議 33

參考文獻
中文文獻 36
英文文獻 38

附錄
附錄一 受試者須知暨同意書 40
附錄二 基本資料及健康狀況調查 41
附錄三 匹兹堡睡眠品質量表 43
附錄四 生活品質SF-12 44
附錄五 SF-12v2 官方授權書 46
附錄六 SF-12v2 官方授權軟體 48
附錄七 瑜伽呼吸法“唵”冥想操作説明: 三段式瑜伽呼吸法 49
附錄八 瑜伽呼吸法“唵”冥想操作説明：Bhastrika 呼吸法 51
附錄九 瑜伽呼吸法“唵”冥想操作説明：“唵”冥想呼吸法 53
附錄十 瑜伽呼吸法“唵”冥想操作説明：結束之收操 55

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