5D Library › 神经递质与内分泌的动力系统 · English

第八章 实践与预注册试验

第一部分 个人日常节律四步核查

前七章可以归结为四件每天能做、也能记录的事。它们不是治疗,也不是标准,而是让人看清自己一周节律的记录方法。

  1. 晨间光照。 起床后两小时内在户外自然光中停留的分钟数(第四章)。不要直视太阳。
  2. 阻断高频碎片刺激。 起床后第一个小时和睡前最后一个小时不刷短视频和信息流(第一章)。
  3. 慢呼吸与恢复。 每天以每分钟约 6 次的节奏呼吸 10 分钟(第五章);有条件的人可以在起床后、自然呼吸、躺着测 1 至 5 分钟的 RMSSD,和自己过去四周的平均值比较。
  4. 睡眠的完整与规律。 从入睡到起床是否有 7 小时以上(成年人的共识建议是每晚至少 7 小时 (Watson et al. 2015)),以及每天睡眠中点的波动(睡眠规律性 (Phillips et al. 2017))。

推导

把核查用于一周的(模拟)自我记录。目标值是作者提出的自我观察起点,不是临床标准。

# The four-step daily rhythm check applied to one week of (simulated) self-records.
# Targets are the author's starting values for self-observation, not clinical norms.
import statistics
week = [  # wake, sleep onset (h, 24 h clock; >24 = after midnight), outdoor light min within 2 h of waking,
          # phone-free first and last hour (True/False), paced-breathing min, waking lnRMSSD
    dict(wake=7.0, onset=23.5, light=25, phone_free=True,  breath=10, ln_rmssd=3.62),
    dict(wake=6.8, onset=23.3, light=15, phone_free=True,  breath=10, ln_rmssd=3.70),
    dict(wake=7.2, onset=24.6, light=0,  phone_free=False, breath=0,  ln_rmssd=3.31),
    dict(wake=7.0, onset=23.6, light=30, phone_free=True,  breath=12, ln_rmssd=3.58),
    dict(wake=7.1, onset=25.2, light=5,  phone_free=False, breath=0,  ln_rmssd=3.25),
    dict(wake=9.0, onset=25.8, light=40, phone_free=False, breath=10, ln_rmssd=3.40),
    dict(wake=8.5, onset=23.4, light=35, phone_free=True,  breath=10, ln_rmssd=3.66),
]
BASELINE_MEAN, BASELINE_SD = 3.60, 0.15          # the person's own previous four weeks
light_days = sum(d["light"] >= 20 for d in week)
free_days = sum(d["phone_free"] for d in week)
breath_days = sum(d["breath"] >= 10 for d in week)
z = (statistics.mean(d["ln_rmssd"] for d in week) - BASELINE_MEAN) / BASELINE_SD
dur = [d["wake"] + 24 - d["onset"] for d in week]
mid_sd = statistics.pstdev((d["onset"] + d["wake"] + 24) / 2 for d in week) * 60
checks = [
    ("1 morning outdoor light >= 20 min (days)", f"{light_days}/7", light_days >= 5, ">= 5 days"),
    ("2 phone-free first and last hour (days)", f"{free_days}/7", free_days >= 5, ">= 5 days"),
    ("3 paced breathing >= 10 min (days)", f"{breath_days}/7", breath_days >= 5, ">= 5 days"),
    ("3 waking lnRMSSD vs own baseline (z)", f"{z:+.1f}", z >= -1.0, ">= -1.0"),
    ("4 nights with >= 7 h onset-to-wake", f"{sum(x >= 7 for x in dur)}/7", sum(x >= 7 for x in dur) >= 6, ">= 6 nights"),
    ("4 sleep-midpoint variability (min, SD)", f"{mid_sd:.0f}", mid_sd <= 45, "<= 45 min"),
]
for name, value, ok, target in checks:
    print(f"{name:42s} {value:>6}  target {target:12s} {'OK' if ok else 'LOOK'}")
# 1 morning outdoor light >= 20 min (days)      4/7  target >= 5 days    LOOK
# 2 phone-free first and last hour (days)       4/7  target >= 5 days    LOOK
# 3 paced breathing >= 10 min (days)            5/7  target >= 5 days    OK
# 3 waking lnRMSSD vs own baseline (z)         -0.6  target >= -1.0      OK
# 4 nights with >= 7 h onset-to-wake            5/7  target >= 6 nights  LOOK
# 4 sleep-midpoint variability (min, SD)         44  target <= 45 min    OK

这一周里,晨间户外光照和早晚无手机各有三天未达到,睡足 7 小时有两天未达到;第 3 天和第 5 天三项同时未达到,而这两天的晨起 lnRMSSD 也是一周中最低的。这不能说明谁是因、谁是果,但四步核查的用处正在于让这种同时出现的模式显现出来。RMSSD 低于个人平均值不是诊断:感冒、饮酒、剧烈运动和睡眠不足都会让它暂时下降。

注

如果你有持续的睡眠问题、情绪低落、焦虑或身体不适,请就医,而不是靠这份核查表自我处理。

第二部分 预注册随机对照试验

问题

在自评压力较高的创业者和企业经营者中,每天晨间户外自然光加上每分钟约 6 次的慢呼吸练习,持续 8 周,与维持常规作息相比,能否提高静息时的心脏迷走活动(RMSSD)?它对晨起皮质醇反应(CAR)有什么影响?

设计

要素 规定
受试者 25–60 岁的创业者或企业经营者,知觉压力量表 (Cohen et al. 1983) 得分处于较高范围;排除轮班工作者、心血管疾病或心律失常、正在服用 β 受体阻滞剂或皮质类固醇、孕期或哺乳期、双相障碍、正在接受精神科治疗、眼病或光敏感者
设计 平行两组随机对照,按性别和基线 RMSSD 分层;8 周
干预组 起床后 60 分钟内在户外停留至少 20 分钟(不直视太阳);每天 10 分钟、每分钟 6 次的节拍呼吸(吸 4 秒、呼 6 秒,用手机节拍器)
对照组 维持常规作息;试验结束后提供同样的干预(候补名单)
主要结局 第 8 周 7 天晨起静息 lnRMSSD 的平均值(起床后仰卧、自然呼吸、胸带记录 5 分钟),以基线为协变量
次要结局 晨起皮质醇反应(醒来时、醒后 30 和 45 分钟唾液样本,连续两个工作日,按曲线下面积增量 AUCi 计算);知觉压力;睡眠时长与规律性(腕部活动记录仪);晨间光照依从性(带光传感器的腕部记录仪)
盲法 受试者无法设盲。实验室唾液检测人员、HRV 数据处理人员和统计分析人员不知道分组
分析 意向治疗;主要结局以协方差分析检验,双侧 α = 0.05;次要结局报告估计值与置信区间,不作确证性检验

测量方法的选择

主要结局选 RMSSD,并在练习之外测量,理由来自第五章:慢呼吸进行时,RMSSD 对共振效应不敏感;要问的是几周练习之后静息状态是否改变。测量固定在起床后、仰卧、自然呼吸,取 7 天平均,以减少逐日波动 (Laborde et al. 2017)。

晨起皮质醇反应作为次要结局,按专家共识指南测量:醒来时立即采第一个样本,之后 30 和 45 分钟各采一次,用电子方式核实醒来与采样时间,因为采样延迟几分钟就会显著改变结果 (Stalder et al. 2016)。

注

核对后的修正。 最初的设想把 CAR 与 RMSSD 并列为结局,并隐含地期待 CAR 下降。核对后发现两个问题。第一,晨间强光本身会急性升高皮质醇:在醒后转入强光的实验中,皮质醇在光照后随即升高 (Scheer and Buijs 1999; Leproult et al. 2001)。第二,CAR 与慢性压力的关系并不单一:工作压力和一般生活压力与较大的 CAR 有关,而疲劳、倦怠和衰竭与较小的 CAR 有关 (Chida and Steptoe 2009)。因此 CAR 不宜作为方向预先确定的主要结局。本方案把它列为次要结局,不预设方向,结果如何都如实报告。主要结局的选择留待作者确认(见《编辑说明》第三节)。

样本量

推导

import math
from statistics import NormalDist

N = NormalDist()

def n_per_group(sd, delta, rho, alpha=0.05, power=0.80):
    """Two parallel groups, outcome analysed with baseline as covariate (ANCOVA): the residual SD is
    sd * sqrt(1 - rho^2), where rho is the baseline-follow-up correlation. Two-sided alpha."""
    s = sd * math.sqrt(1 - rho ** 2)
    za, zb = N.inv_cdf(1 - alpha / 2), N.inv_cdf(power)
    return math.ceil(2 * ((za + zb) * s / delta) ** 2 + za ** 2 / 4)

# Primary outcome: 7-day mean of waking lnRMSSD (natural log of ms), spontaneous breathing, at week 8.
# Between-person SD about 0.5 ln units; smallest worthwhile difference 0.15 (about 16 % in RMSSD).
for rho in (0.6, 0.7, 0.8):
    print(f"baseline correlation {rho}: {n_per_group(0.5, 0.15, rho)} per group for 80 % power, "
          f"{n_per_group(0.5, 0.15, rho, power=0.90)} for 90 %")
n = n_per_group(0.5, 0.15, 0.7, power=0.90)
print(f"plan: {n} completers per group ({2 * n} in all); recruit {math.ceil(2 * n / 0.8)} allowing 20 % loss")
# Secondary outcome, CAR as AUCi (nmol/L x h) from samples at waking, +30 and +45 min on 2 days.
print(f"CAR AUCi, SD 2.5, difference 1.0, rho 0.4: {n_per_group(2.5, 1.0, 0.4)} per group for 80 % power")
# baseline correlation 0.6: 113 per group for 80 % power, 151 for 90 %
# baseline correlation 0.7: 90 per group for 80 % power, 121 for 90 %
# baseline correlation 0.8: 64 per group for 80 % power, 86 for 90 %
# plan: 121 completers per group (242 in all); recruit 303 allowing 20 % loss
# CAR AUCi, SD 2.5, difference 1.0, rho 0.4: 84 per group for 80 % power

如果个人之间 lnRMSSD 的标准差为 0.5、基线与第 8 周的相关为 0.7,检出 0.15(RMSSD 约 16%)的差异需要每组 90 人完成(80% 检验力)或 121 人(90%)。方案按 90% 检验力计划每组 121 人完成,考虑 20% 脱落,共招募 303 人。标准差和相关系数是假设,将在 20 人的预试验中核对。

判定规则

推导

SESOI = 0.15     # ln units of waking RMSSD: the smallest difference worth acting on (about 16 %)

def verdict(diff, lo, hi):
    """diff = intervention minus usual routine at week 8 (ANCOVA, adjusted for baseline), with its 95 %
    confidence interval. Fixed before any data are seen."""
    if lo >= SESOI:
        v = "increase of at least the smallest worthwhile size"
    elif lo > 0:
        v = "increase; not shown to reach the smallest worthwhile size"
    elif hi < 0:
        v = "decrease compared with usual routine"
    elif lo >= -SESOI and hi <= SESOI:
        v = "no difference worth acting on"
    else:
        v = "unclear"
    return f"lnRMSSD {diff:+.2f} ({lo:+.2f} to {hi:+.2f}): {v}"

# Invented results, to show how the trial will be reported.
print(verdict(0.06, -0.04, 0.16))
print(verdict(0.21, 0.16, 0.26))
print(verdict(0.02, -0.08, 0.12))
print("CAR (AUCi), perceived stress and sleep are reported with intervals but cannot make the trial")
print("positive. A rise or a fall in CAR is reported as found: the direction is not fixed in advance.")
# lnRMSSD +0.06 (-0.04 to +0.16): unclear
# lnRMSSD +0.21 (+0.16 to +0.26): increase of at least the smallest worthwhile size
# lnRMSSD +0.02 (-0.08 to +0.12): no difference worth acting on
# CAR (AUCi), perceived stress and sleep are reported with intervals but cannot make the trial
# positive. A rise or a fall in CAR is reported as found: the direction is not fixed in advance.

示例结果是编造的,用来事先说明结果将怎样报告。

这项试验不能说明什么

试验比较的是一个两部分组成的干预与维持现状;即使结果为阳性,也不能区分起作用的是光照、慢呼吸、二者结合,还是每天专门为自己安排时间所带来的期待和关注。对照组没有安慰性的替代活动,期待效应无法排除。试验不检验任何疾病人群,阳性结果也不能证明干预能治疗焦虑、失眠或任何疾病。

伦理与利益冲突

试验须经独立伦理委员会批准,取得书面知情同意,并在第一位受试者入组之前登记方案和分析计划 (Chan et al. 2013; Nosek et al. 2018)。受试者可随时退出;任何不适(头晕、眼部不适等)都会记录为不良事件并报告。

利益披露

作者以本书作为其社群认知课程、升维牌卡与 Yafu AI 知识库的底层方法论,因此与本书主题及第八章试验的结果有直接的商业利益关系。为限制这种利益的影响:方案、分析代码和判定规则在入组前公开;受试者不从作者的课程学员中招募;试验由独立于作者企业的研究人员实施和分析;无论结果如何,结果、数据和代码都将公开。本书不推销任何课程、牌卡或产品,也不作任何健康或疗效声称。

参考文献

Chan, An-Wen, Jennifer M. Tetzlaff, Douglas G. Altman, et al. 2013. “SPIRIT 2013 Statement: Defining Standard Protocol Items for Clinical Trials.” Annals of Internal Medicine 158 (3): 200–207.
Chida, Yoichi, and Andrew Steptoe. 2009. “Cortisol Awakening Response and Psychosocial Factors: A Systematic Review and Meta-Analysis.” Biological Psychology 80 (3): 265–78.
Cohen, Sheldon, Tom Kamarck, and Robin Mermelstein. 1983. “A Global Measure of Perceived Stress.” Journal of Health and Social Behavior 24 (4): 385–96.
Laborde, Sylvain, Emma Mosley, and Julian F. Thayer. 2017. “Heart Rate Variability and Cardiac Vagal Tone in Psychophysiological Research: Recommendations for Experiment Planning, Data Analysis, and Data Reporting.” Frontiers in Psychology 8: 213.
Leproult, Rachel, Egidio F. Colecchia, Mireille L’Hermite-Balériaux, and Eve Van Cauter. 2001. “Transition from Dim to Bright Light in the Morning Induces an Immediate Elevation of Cortisol Levels.” Journal of Clinical Endocrinology and Metabolism 86 (1): 151–57.
Nosek, Brian A., Charles R. Ebersole, Alexander C. DeHaven, and David T. Mellor. 2018. “The Preregistration Revolution.” Proceedings of the National Academy of Sciences 115 (11): 2600–2606.
Phillips, Andrew J. K., William M. Clerx, Conor S. O’Brien, et al. 2017. “Irregular Sleep/Wake Patterns Are Associated with Poorer Academic Performance and Delayed Circadian and Sleep/Wake Timing.” Scientific Reports 7: 3216.
Scheer, Frank A. J. L., and Ruud M. Buijs. 1999. “Light Affects Morning Salivary Cortisol in Humans.” Journal of Clinical Endocrinology and Metabolism 84 (9): 3395–98.
Stalder, Tobias, Clemens Kirschbaum, Brigitte M. Kudielka, et al. 2016. “Assessment of the Cortisol Awakening Response: Expert Consensus Guidelines.” Psychoneuroendocrinology 63: 414–32.
Watson, Nathaniel F., M. Safwan Badr, Gregory Belenky, et al. 2015. “Recommended Amount of Sleep for a Healthy Adult: A Joint Consensus Statement of the American Academy of Sleep Medicine and Sleep Research Society.” Sleep 38 (6): 843–44.

Fan, Y. (2026). Dynamical Systems of Neurotransmitters and Endocrinology: Dopamine Reward Prediction Error, Serotonergic Homeostasis, HPA-Axis Allostatic Load and the Challenge Hypothesis, Read Beside East Asian Classics of Mind Regulation [神经递质与内分泌的动力系统] (Version 1.0.0). 5D Library. https://doi.org/10.5281/zenodo.23738782 · Licensed under Creative Commons Attribution-NonCommercial-NoDerivatives 4.0 International (CC BY-NC-ND 4.0).