{"id":3895,"date":"2022-03-16T17:05:29","date_gmt":"2022-03-16T17:05:29","guid":{"rendered":"https:\/\/cancerfactfinder.org\/uncategorized-tl\/mga-problema-sa-pagtulog\/"},"modified":"2023-04-11T17:56:02","modified_gmt":"2023-04-11T17:56:02","slug":"mga-problema-sa-pagtulog","status":"publish","type":"post","link":"https:\/\/cancerfactfinder.org\/tl\/paraan-ng-pamumuhay\/mga-problema-sa-pagtulog\/","title":{"rendered":"Mga problema sa pagtulog"},"content":{"rendered":"<p><div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-1 fusion-flex-container claim-key-container nonhundred-percent-fullwidth non-hundred-percent-height-scrolling\" style=\"background-color: rgba(255,255,255,0);background-position: center center;background-repeat: no-repeat;border-width: 0 0 1px 0;border-color:#002b5f;border-style:solid;\" ><div class=\"fusion-builder-row fusion-row fusion-flex-align-items-flex-start\" style=\"max-width:1456px;margin-left: calc(-4% \/ 2 );margin-right: calc(-4% \/ 2 );\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-0 fusion_builder_column_4_5 4_5 fusion-flex-column claim-key-column\"><div class=\"fusion-column-wrapper fusion-flex-justify-content-flex-start fusion-content-layout-column\" style=\"background-position:left top;background-repeat:no-repeat;-webkit-background-size:cover;-moz-background-size:cover;-o-background-size:cover;background-size:cover;padding: 0px 0px 0px 0px;\"><div class=\"fusion-text fusion-text-1 claim-key-content\"><p><img class=\"alignleft wp-image-167\" src=\"https:\/\/cancerfactfinder.org\/wp-content\/uploads\/2022\/01\/true.svg\" alt=\"Berdeng bilog na may tandang pananong sa loob\" width=\"24\" height=\"24\"> Malamang o tiyak na totoo<\/p>\n<p><img class=\"alignleft wp-image-166\" src=\"https:\/\/cancerfactfinder.org\/wp-content\/uploads\/2022\/01\/false.svg\" alt=\"Pulang bilog na may X sa loob\" width=\"24\" height=\"24\">Hindi totoo\/maling impormasyon<\/p>\n<p><img class=\"alignleft wp-image-168\" src=\"https:\/\/cancerfactfinder.org\/wp-content\/uploads\/2022\/01\/unsure.svg\" alt=\"Gray na bilog na may tandang pananong sa loob\" width=\"24\" height=\"24\">Hindi pa kami sigurado<\/p>\n<\/div>\n<\/div><style type=\"text\/css\">.fusion-body .fusion-builder-column-0{width:80% !important;margin-top : 0px;margin-bottom : 20px;}.fusion-builder-column-0 > .fusion-column-wrapper {padding-top : 0px !important;padding-right : 0px !important;margin-right : 2.4%;padding-bottom : 0px !important;padding-left : 0px !important;margin-left : 2.4%;}@media only screen and (max-width:1024px) {.fusion-body .fusion-builder-column-0{width:80% !important;order : 0;}.fusion-builder-column-0 > .fusion-column-wrapper {margin-right : 2.4%;margin-left : 2.4%;}}@media only screen and (max-width:640px) {.fusion-body .fusion-builder-column-0{width:100% !important;order : 0;}.fusion-builder-column-0 > .fusion-column-wrapper {margin-right : 1.92%;margin-left : 1.92%;}}<\/style><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-1 fusion_builder_column_1_5 1_5 fusion-flex-column claim-key-button-column\"><div class=\"fusion-column-wrapper fusion-flex-justify-content-flex-start fusion-content-layout-column\" style=\"background-position:left top;background-repeat:no-repeat;-webkit-background-size:cover;-moz-background-size:cover;-o-background-size:cover;background-size:cover;padding: 0px 0px 0px 0px;\"><div style=\"text-align:center;\"><style>.fusion-button.button-1{border-radius:50px 50px 50px 50px;}<\/style><a class=\"fusion-button button-flat fusion-button-default-size button-default button-1 fusion-button-default-span fusion-button-default-type claim-key-button\" target=\"_self\" href=\"https:\/\/cancerfactfinder.org\/tl\/maghanap-sa-factfinder\/\"><span class=\"fusion-button-text\">Baguhin o gawing mas tumpak ang iyong paghahanap<\/span><\/a><\/div><\/div><style type=\"text\/css\">.fusion-body .fusion-builder-column-1{width:20% !important;margin-top : 0px;margin-bottom : 20px;}.fusion-builder-column-1 > .fusion-column-wrapper {padding-top : 0px !important;padding-right : 0px !important;margin-right : 9.6%;padding-bottom : 0px !important;padding-left : 0px !important;margin-left : 9.6%;}@media only screen and (max-width:1024px) {.fusion-body .fusion-builder-column-1{width:20% !important;order : 0;}.fusion-builder-column-1 > .fusion-column-wrapper {margin-right : 9.6%;margin-left : 9.6%;}}@media only screen and (max-width:640px) {.fusion-body .fusion-builder-column-1{width:100% !important;order : 0;}.fusion-builder-column-1 > .fusion-column-wrapper {margin-right : 1.92%;margin-left : 1.92%;}}<\/style><\/div><\/div><style type=\"text\/css\">.fusion-body .fusion-flex-container.fusion-builder-row-1{ padding-top : 0px;margin-top : 0px;padding-right : 0px;padding-bottom : 0px;margin-bottom : 0px;padding-left : 0px;}<\/style><\/div>\n<div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-2 fusion-flex-container nonhundred-percent-fullwidth non-hundred-percent-height-scrolling\" style=\"background-color: rgba(255,255,255,0);background-position: center center;background-repeat: no-repeat;border-width: 0px 0px 0px 0px;border-color:#e2e2e2;border-style:solid;\" ><div class=\"fusion-builder-row fusion-row fusion-flex-align-items-flex-start\" style=\"max-width:1456px;margin-left: calc(-4% \/ 2 );margin-right: calc(-4% \/ 2 );\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-2 fusion_builder_column_1_1 1_1 fusion-flex-column\"><div class=\"fusion-column-wrapper fusion-flex-justify-content-flex-start fusion-content-layout-column\" style=\"background-position:left top;background-repeat:no-repeat;-webkit-background-size:cover;-moz-background-size:cover;-o-background-size:cover;background-size:cover;padding: 0px 0px 0px 0px;\"><div class=\"fusion-text fusion-text-2\"><h2 id=\"enter-claim-here\">Pinapataas ng kakulangan ng tulog ang panganib na magkaroon ka ng kanser.<\/h2>\n<\/div><div class=\"fusion-text fusion-text-3 factfinder-entry-text\"><h3>Ang maaaring narinig mo<\/h3>\n<p><span style=\"font-weight: 400;\">Ang nagambalang cycle ng pagtulog ay nagbabawas sa kakayahan ng ating katawan na gumana nang maayos at pinapahina nito ang kakayahan ng katawang labanan ang kanser (<\/span><a href=\"https:\/\/cancerres.aacrjournals.org\/content\/79\/15\/3806\"><span style=\"font-weight: 400;\">Shafi et al.<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 id=\"what-science-tells-us\">Ang sinasabi ng agham sa atin<\/h3>\n<p><span style=\"font-weight: 400;\">Sinasabi ng World Health Organization (WHO o Pandaigdigang Organisasyong Pangkalusugan) na kahit ang paggambala sa circadian rhythm lang ay salik sa panganib na magkaroon ng kanser.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ang &#8220;paggambala sa circadian rhythm&#8221; ay tinutukoy bilang anumang pagbabago sa pattern ng pagtulog, kawalan man ito ng tulog, kahirapang makatulog, o paggising sa gitna ng cycle ng pagtulog. Mahahanap sa utak ang sentral na orasan ng katawan at pangunahing galing sa ilaw ang mga senyas na natatanggap nito. Sinasabi ng pagkakaroon ng ilaw sa mga katawan natin kung oras na para magising, maging alerto, at magutom. Naka-set ang orasan ng katawan sa 24 na oras na cycle (batay sa dami ng ilaw na nababatid nito) at sumusunod ang bawat sistema ng organ. Kinokontrol ng ating circadian rhythm kung kailan tayo gumigising, ang ating gutom, temperatura ng katawan, at pakiramdam. <\/span><\/p>\n<h4><strong>Epidemiological na Katibayan<\/strong><\/h4>\n<p><span style=\"font-weight: 400;\">Posibleng mas mataas ang panganib na magkaroon ng mga kanser sa prostate, suso, colon, atay, pancreas, ovary, at baga ng mga taong nakakaranas ng jet lag, bumibiyahe sa iba&#8217;t ibang time zone, nagtatrabaho sa iba&#8217;t ibang shift, nagagambala ang pagtulog, o nalalantad sa ilaw sa gabi. (<\/span><a href=\"https:\/\/cancerres.aacrjournals.org\/content\/79\/15\/3806\"><span style=\"font-weight: 400;\">Shafi et al.<\/span><\/a><span style=\"font-weight: 400;\">). Sinasabi ng International Agency for Research on Cancer (IARC o Pandaigdigang Ahensiya para sa Pananaliksik sa Kanser), na nagkakategorya ng mga salik sa panganib para magka-kanser mula sa nagdudulot ng kanser (carcinogenic) hanggang sa hindi carcinogenic sa mga tao, na ang pagtatrabaho sa night shift mismo ay malamang na carcinogenic sa mga tao (<\/span><a href=\"https:\/\/www.thelancet.com\/journals\/lanonc\/article\/PIIS1470-2045(19)30455-3\/fulltext\"><span style=\"font-weight: 400;\">IARC<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h4><strong>Katibayan sa Laboratoryo\/ Pansuportang Katibayan<\/strong><\/h4>\n<p><span style=\"font-weight: 400;\">Ginamit na ang ilang modelong hayop sa mga eksperimento sa laboratoryo para suriin ang ugnayan sa pagitan ng kawalan ng tulog at antas ng kanser. Sinusuportahan din ng mga resulta ang mga konklusyon ng mga pag-aaral sa tao: na may mga kumplikadong epekto sa biology ng kanser ang kawalan ng tulog(<\/span><a href=\"https:\/\/click.endnote.com\/viewer?doi=10.1007%2Fs40675-017-0073-4&amp;token=WzM2MjE5MzQsIjEwLjEwMDcvczQwNjc1LTAxNy0wMDczLTQiXQ.jLJGF9H4poohyAaC-zN0qklyooc\"><span style=\"font-weight: 400;\">Yaacoby-Bianu Hakim<\/span><\/a><span style=\"font-weight: 400;\">). <\/span> <\/p>\n<h4><strong><i>Klasipikasyon sa Carcinogen ng IARC:<\/i><\/strong><span style=\"font-weight: 400;\"> Hindi klasipikado<\/span><\/h4>\n<h3 id=\"how-to-reduce-your-risk\">Paano bawasan ang panganib sa iyo<\/h3>\n<p><span style=\"font-weight: 400;\">Kadalasang nagkakasabay ang pagkagambala sa tulog at ibang salik sa panganib na magka-kanser, tulad ng mga nagdudulot ng stress sa trabaho o lipunan\/buhay, paninigarilyo, pag-inom ng maraming alak, hindi masustansiyang diyeta, kaunting pisikal na aktibidad, at pagkakaroon ng labis na timbang. Ang pagbawas sa mga stressor na ito ay maaaring pababain ang panganib na magkaroon ka ng kanser.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Inirerekomenda ng Centers for Disease Control (CDC o Mga Sentro para sa Pagkontrol sa Sakit) ang mga regular na pag-check up sa kalusugan at pagsabi sa iyong doktor kung mayroon ka ng alinman sa mga sumusunod na sintomas: malubhang fatigue (pagod) o antok kapag kailangan mong maging gising, problema sa pagtulog o sa iyong tiyan, pagiging iritable, hindi mabuting pagganap sa trabaho (madalas na pagkakamali, pinsala, atbp.) o hindi maipaliwanag na pagdagdag o pagbawas ng timbang (<\/span><a href=\"https:\/\/blogs.cdc.gov\/niosh-science-blog\/2021\/04\/27\/nightshift-cancer\/\"><span style=\"font-weight: 400;\">CDC<\/span><\/a><span style=\"font-weight: 400;\">). Dagdag pa, subukan ang mga pag-uugaling mabuti para sa kalusugan upang malabanan ang mga epekto ng pagkagambala sa circadian rhythm: subukang magkaroon ng sapat na tulog, kumain ng masustansiyang diyeta, regular na mag-ehersisyo, iwasan ang tabako, at limitahan ang pag-inom ng alak (<\/span><a href=\"https:\/\/blogs.cdc.gov\/niosh-science-blog\/2021\/04\/27\/nightshift-cancer\/\"><span style=\"font-weight: 400;\">CDC<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">May iba&#8217;t ibang sanggunian na partikular sa trabaho ang National Institute for Occupational Safety and Health (NIOSH o Pambansang Institusyon para sa Kaligtasan at Kalusugan sa Trabaho) para matulungan ang mga employer at manggagawa na mas makayanan ang pagtrabaho sa mga shift at matagal na oras ng trabaho <\/span><a href=\"https:\/\/www.cdc.gov\/niosh\/topics\/fatigue\/default.html\"><span style=\"font-weight: 400;\">(NIOSH)<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h3 id=\"bottom-line\">Ang dapat tandaan<\/h3>\n<p><span style=\"font-weight: 400;\">Malaki ang pagkagambala sa circadian rhythm para sa mga taong nakakaranas ng jet lag, bumibiyahe sa iba&#8217;t ibang time zone, nagtatrabaho sa iba&#8217;t ibang shift, nagagambala ang pagtulog, o nalalantad sa ilaw sa gabi. Posibleng mas mataas ang panganib na magkaroon ng mga kanser sa prostate, suso, colon, atay, pancreas, ovary, at baga para sa populasyong ito (<\/span><a href=\"https:\/\/cancerres.aacrjournals.org\/content\/79\/15\/3806\"><span style=\"font-weight: 400;\">Shafi et al.<\/span><\/a><span style=\"font-weight: 400;\">). Mahalagang makipag-usap sa provider na pangkalusugan kung nakakaranas ka ng pagkagambala sa pagtulog at gusto mo ng mga sanggunian para pabutihin ang kalidad ng iyong tulog.<\/span><\/p>\n<h3 id=\"sources-and-links-for-more-inf\">Matuto Pa Mula sa Mga Pinagkakatiwalaang Sangguniang Ito<\/h3>\n<p><a href=\"https:\/\/ntp.niehs.nih.gov\/whatwestudy\/assessments\/cancer\/completed\/shiftwork\/index.html?utm_source=direct&amp;utm_medium=prod&amp;utm_campaign=ntpgolinks&amp;utm_term=nsw_lan\" target=\"_blank\" rel=\"noopener noreferrer\">National Toxicology Program (NTP o Pambansang Programa sa Toxicology): Circadian disruption and cancer (Pagkagambala sa circadian at kanser)<\/a><br \/>\n<a href=\"https:\/\/www.thelancet.com\/journals\/lanonc\/article\/PIIS1470-2045(19)30455-3\/fulltext\" target=\"_blank\" rel=\"noopener noreferrer\">International Agency for Research on Cancer (IARC): Shift work and cancer (Pagtatrabaho sa shift at kanser)<\/a><br \/>\n<a href=\"https:\/\/cancerres.aacrjournals.org\/content\/79\/15\/3806\" target=\"_blank\" rel=\"noopener noreferrer\">Shafi et al.: Cancer and the Circadian Clock<\/a><br \/>\n<a href=\"https:\/\/blog.dana-farber.org\/insight\/2018\/12\/circadian-rhythms-and-cancer-whats-the-connection\/\" target=\"_blank\" rel=\"noopener noreferrer\">Dana-Farber: Circadian rhythms and cancer<\/a><br \/>\n<a href=\"https:\/\/www.cdc.gov\/niosh\/topics\/fatigue\/default.html\" target=\"_blank\" rel=\"noopener noreferrer\">National Institute for Occupational Safety and Health (NIOSH o Pambansang Institusyon para sa Kaligtasan at Kalusugan sa Trabaho): Work and fatigue (Trabaho at Pagkapagod)<\/a><br \/>\n<a href=\"https:\/\/blogs.cdc.gov\/niosh-science-blog\/2021\/04\/27\/nightshift-cancer\/\" target=\"_blank\" rel=\"noopener noreferrer\">Centers for Disease Control and Prevention (CDC o Mga Sentro para sa Pagkontrol at Pag-iwas sa Sakit): Night shift workers and cancer (Mga manggagawa sa panggabing shift at kanser)<\/a><br \/>\n<a href=\"https:\/\/www.cancer.org\/treatment\/treatments-and-side-effects\/physical-side-effects\/sleep-problems.html\" target=\"_blank\" rel=\"noopener noreferrer\">American Cancer Society (ACS o Kapisanan sa Kanser ng Amerika): Sleep problems (Mga problema sa pagtulog)<\/a><\/p>\n<h3 id=\"date\">Petsa<\/h3>\n<p>Hulyo 7, 2021<br \/>\nNaberipika\/na-update: Agosto 22, 2022<\/p>\n<\/div><\/div><style type=\"text\/css\">.fusion-body .fusion-builder-column-2{width:100% !important;margin-top : 0px;margin-bottom : 20px;}.fusion-builder-column-2 > .fusion-column-wrapper {padding-top : 0px !important;padding-right : 0px !important;margin-right : 1.92%;padding-bottom : 0px !important;padding-left : 0px !important;margin-left : 1.92%;}@media only screen and (max-width:1024px) {.fusion-body .fusion-builder-column-2{width:100% !important;order : 0;}.fusion-builder-column-2 > .fusion-column-wrapper {margin-right : 1.92%;margin-left : 1.92%;}}@media only screen and (max-width:640px) {.fusion-body .fusion-builder-column-2{width:100% !important;order : 0;}.fusion-builder-column-2 > .fusion-column-wrapper {margin-right : 1.92%;margin-left : 1.92%;}}<\/style><\/div><\/div><style type=\"text\/css\">.fusion-body .fusion-flex-container.fusion-builder-row-2{ padding-top : 0px;margin-top : 0px;padding-right : 0px;padding-bottom : 0px;margin-bottom : 0px;padding-left : 0px;}<\/style><\/div><\/p>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[383],"tags":[407,373,405,400,384,395,366,365,367],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/cancerfactfinder.org\/tl\/wp-json\/wp\/v2\/posts\/3895"}],"collection":[{"href":"https:\/\/cancerfactfinder.org\/tl\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/cancerfactfinder.org\/tl\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/cancerfactfinder.org\/tl\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/cancerfactfinder.org\/tl\/wp-json\/wp\/v2\/comments?post=3895"}],"version-history":[{"count":2,"href":"https:\/\/cancerfactfinder.org\/tl\/wp-json\/wp\/v2\/posts\/3895\/revisions"}],"predecessor-version":[{"id":3899,"href":"https:\/\/cancerfactfinder.org\/tl\/wp-json\/wp\/v2\/posts\/3895\/revisions\/3899"}],"wp:attachment":[{"href":"https:\/\/cancerfactfinder.org\/tl\/wp-json\/wp\/v2\/media?parent=3895"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/cancerfactfinder.org\/tl\/wp-json\/wp\/v2\/categories?post=3895"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/cancerfactfinder.org\/tl\/wp-json\/wp\/v2\/tags?post=3895"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}