Ukuhlupheka Ngokuphupha Amaphupha Amakhulu? Izimpawu, Izimbangela, Nokwelashwa

Ukuhlupheka ngokuphupha amaphupha amakhulu kuyisimo sokulala lapho uhlangana khona nawo amaphupha amaningi, acacile, futhi ababayo akukuvusa futhi kukushiye uzizwa uhluphekile. Ngokungafani namaphupha amakhulu okutholakala kuwo wonke umuntu, lesi simo sihilela iziqephu ezilula eziphazamisa ukulala kwakho futhi zithinte indlela ozizwa ngayo emini.

Lawo awukona nje amaphupha ababayo owakhohlwa ngawo ekuseni. Uma une-nightmare disorder, amaphupha amandla azizwa engokoqobo kakhulu futhi avame ukubandakanya ukusongelwa ukuphepha kwakho noma ukuphila kwakho. Ungase uzithole uqaphela ukulala noma uzizwe ukhathazekile ngesikhathi sokulala ngoba ukhathazekile ngokuphupha elinye iphupha elikhulu.

Ziyini izimpawu zokuhlupheka ngokuphupha amaphupha amakhulu?

Isimpawu esiyinhloko ukuphupha amaphupha ababayo akuvusa okungenani kanye ngesonto izinyanga eziningi. La maphupha amakhulu acacile futhi esabisayo kangangokuthi ahlala nawe isikhathi eside ngemva kokuvuka.

Nazi izimpawu ezibalulekile eziphakamisa ukuthi ungase ube ne-nightmare disorder kunokuba nje amaphupha ababayo ngezikhathi ezithile:

• Amaphupha amakhulu avame kwenzeka okungenani kanye ngesonto
• Amaphupha abandakanya ukusongelwa okucacile njengokuba ubilwa, uhlaselwe, noma uvalelwe
• Ukuvuka uzizwa wesaba, ukhathazekile, noma uhluphekile
• Ukukhumbula imininingwane yephupha ngokucacile uma uvuka
• Ukuba nobunzima bokuphinda ulale ngemva kwephupha elikhulu
• Ukukhathala noma ukuba nomoya omuhle emini ngenxa yokulala okubi
• Ukuqala ukwesaba ukuya ekulolweni noma ukuqaphela ukulala
• Ukucabanga ngamaphupha amakhulu ngesikhathi sakho sokuqwasha

Amaphupha amakhulu avame ukwenzeka ngesigamu sesibili sesikhathi sakho sokulala lapho i-REM sleep ijulile. Lokhu kusho ukuthi unethuba elikhulu lokuthola amaphupha amakhulu emahora okuqala ekuseni kunokuba ngemva nje kokulala.

Yini ebangela ukuhlupheka ngokuphupha amaphupha amakhulu?

Ukuhlupheka ngokuphupha amaphupha amakhulu kungathuthukiswa izinto eziningi ezahlukene, futhi ngokuvamile kuyindlela yokuxuba izinto kunokuba kube yimbangela eyodwa. Ukuqonda ukuthi yini engase ibe yimbangela yamaphupha akho amakhulu kungakusiza wena nodokotela wakho ukuthola indlela efanele yokwelapha.

Izimbangela ezivamile zihlanganisa:

• Ukulimala noma i-PTSD evela ezingozi, udlame, noma ezinye izipiliyoni ezisabisayo
• Amazinga aphezulu engcindezi emsebenzini, ubuhlobo, noma izinguquko ezinkulu zokuphila
• Imithi ethile efana ne-antidepressants, imithi yegazi, noma imithi yokulala
• Izimo zempilo yengqondo ezifana nokukhathazeka, ukucindezeleka, noma i-bipolar disorder
• Ukudla ebusuku, okwandisa umsebenzi wobuchopho ngesikhathi sokulala
• Izimo zokulala ezifana ne-sleep apnea eziqhekeza ukulala kwakho
• Ukusetshenziswa kwezidakamizwa noma ukuhoxa utshwala noma izidakamizwa

Ezinye izimbangela ezingavamile kodwa ezingase zenzeke zihlanganisa izimo zezokwelapha ezithinta ikhemikhali yobuchopho bakho, njenge-Parkinson's disease noma izifo ezithile zokuziphatha komzimba. Ngokungavamile, ukuhlupheka ngokuphupha amaphupha amakhulu kungahlotshaniswa nezinto ezivela ezizukulwaneni ezenza abanye abantu babe nomuzwa kakhulu ekuphulweni kokulala.

Ngezinye izikhathi amaphupha amakhulu aqala ebuntwaneni futhi aqhubeke ekuvuthweni, kanti ngezinye izikhathi athuthukiswa ngokuzumayo ngemva kwesenzakalo esithile noma ngezikhathi zengcindezi enkulu ekuphileni kwakho.

Nini okumele ubona udokotela ngokuhlupheka ngokuphupha amaphupha amakhulu?

Kufanele ucabangele ukukhuluma nodokotela uma amaphupha akho amakhulu enzeka njalo futhi athinte impilo yakho yansuku zonke. Lokhu akuyona into okumele nje uyiphile noma uyilwe wedwa.

Nansi isikhathi lapho kufanele ufuna usizo lochwepheshe:

• Amaphupha amakhulu enzeka okungenani kanye ngesonto inyanga noma isikhathi eside
• Ulahlekelwa ukulala futhi uzizwa ukhathele emini
• Uqaphela ukulala noma uzizwa ukhathazekile ngesikhathi sokulala
• Amaphupha athinta umoya wakho, umsebenzi, noma ubuhlobo
• Ucabanga ngamaphupha amakhulu uma uqwashile
• Usebenzisa utshwala, izidakamizwa, noma ezinye izinto ezikusiza ukulala

Kufanele ufuna ukunakekelwa kwezokwelapha ngokushesha uma ucabanga ngokulimala noma ukulimaza abanye, noma uma amaphupha amakhulu ehlobene nokulimala futhi uhlangana ne-flashbacks noma i-panic attacks emini.

Khumbula ukuthi ukuhlupheka ngokuphupha amaphupha amakhulu kuyisimo sezokwelapha esiqinisekisiwe, futhi kukhona ukwelashwa okuphumelelayo okutholakalayo. Udokotela wakho angakusiza aqonde ukuthi kukhona yini imbangela efihliwe futhi asebenze nawe ukuthola impumuzo.

Ziyini izinto ezingase zikwenze ube sengozini yokuhlupheka ngokuphupha amaphupha amakhulu?

Izinto ezithile zingakwenza ube nethuba elikhulu lokuthuthukisa ukuhlupheka ngokuphupha amaphupha amakhulu, nakuba ukuba nalezi zinto ezingase zikwenze ube sengozini akusho ukuthi uzoba nezingqinamba ngamaphupha amakhulu. Ukuqonda ingozi yakho kungakusiza uthathe izinyathelo zokuvikela impilo yakho yokulala.

Izinto eziyinhloko ezingase zikwenze ube sengozini zihlanganisa:

• Ukuba owesifazane, njengoba abesifazane banethuba elikhulu lokuhlupheka ngokuphupha amaphupha amakhulu
• Ukuba nomlando wokulimalala, ukuxhashazwa, noma i-PTSD
• Umlando womndeni wezimo zokulala noma izimo zempilo yengqondo
• Amazinga aphezulu engcindezi emsebenzini, esikoleni, noma ebuhlotsheni bomuntu siqu
• Izimo zempilo yengqondo ezifana nokukhathazeka noma ukucindezeleka
• Ukuthatha imithi ethile ethinta ukulala noma ikhemikhali yobuchopho
• Ukuba nezinye izimo zokulala ezifana ne-sleep apnea noma i-restless leg syndrome
• Ukusebenzisa utshwala noma izidakamizwa ezinokuzijabulisa njalo

Abanye abantu bangase babe nokuthambekela kwezinto ezivela ezizukulwaneni okwenza babe nomuzwa kakhulu engcindezi futhi babe nethuba elikhulu lokuphupha amaphupha acacile. Ubudala bungase futhi bube nomthelela, ngokuhlupheka ngokuphupha amaphupha amakhulu ngezinye izikhathi kuqala ebuntwaneni noma kuvela ngezikhathi zokuguquka okukhulu ekuphileni.

Ukuba nokuthi okukodwa noma ngaphezulu kwalezi zinto ezingase zikwenze ube sengozini akusho ukuthi uqondisiwe ukuhlupheka ngokuphupha amaphupha amakhulu. Abantu abaningi abanezi zinto balala kahle, kanti abanye abangenazo izinto ezingase zikwenze ube sengozini basathuthukisa lesi simo.

Ziyini izinhlanganisela ezingase zenzeke zokuhlupheka ngokuphupha amaphupha amakhulu?

Uma ukuhlupheka ngokuphupha amaphupha amakhulu kungelaphiwe, kungadala isizungu sezingqinamba zokulala ezithinta izindawo eziningi zokuphila kwakho. Izindaba ezinhle ukuthi ukuqaphela lezi zinhlanganisela ezingase zenzeke kusenesikhathi kungakusiza uthole ukwesekwa okudingayo.

Izinhlanganisela ezivamile ongahlangana nazo zihlanganisa:

• Ukuphelelwa ukulala njalo okuholela ekukhathaleni kwasemini nobunzima bokuqonda
• Ukukhathazeka nokuwohloka okwandayo okuvela ekuphulweni kokulala okuqhubekayo
• Izingqinamba ngekhono lokukhumbula, ukwenza izinqumo, nomsebenzi
• Ukuwohloka kobuhlobo ngenxa yezinguquko zomoya nokuphazamiseka kokulala
• Ukuthuthukiswa kokuziphatha kokugwema ukulala okwenza inkinga ibe yimbi
• Ukuthuthukiswa kengozi enkulu ngenxa yokulala kwasemini
• I-immune system ebuthakathaka ngenxa kokulala okubi

Ezimweni ezimbi kakhulu, abanye abantu bathuthukisa ukwesaba ukulala, okuthiwa yi-somniphobia. Lokhu kungase kuholele ekuhlaleni uqwashile ngamabomu, okwenza izinkinga zokulala zibe zimbi futhi kungase kuholele ekuphupheni amaphupha amakhulu avame kakhulu.

Ngokungavamile, ukuhlupheka ngokuphupha amaphupha amakhulu okungelaphiwe kungase kuholele ezinhlanganisela ezinkulu zempilo yengqondo, kuhlanganise nokubhebhetheka kwezimo ezikhona ezifana ne-PTSD noma ukuthuthukiswa kwe-panic disorder. Okubalulekile ukuthola usizo ngaphambi kokuthi lezi zinhlanganisela zithuthuke noma zibe zimbi.

Ukuhlupheka ngokuphupha amaphupha amakhulu kunqunywa kanjani?

Ukunqunywa kokulala okuhluphekayo kuhilela ukukhuluma nodokotela wakho ngezindlela zakho zokulala, amaphupha, nokuthi akuphikisana kanjani nempilo yakho yansuku zonke. Ayikho i-test eyodwa yamaphupha amakhulu, ngakho-ke umhlinzeki wakho wezokunakekelwa kwezempilo uzoqoqa ulwazi oluvela emithonjeni eminingi.

Udokotela wakho cishe uzoqala ngokubuza imibuzo eningiliziwe ngamaphupha akho amakhulu, kuhlanganise nokuthi avame kangakanani, ukuthi aphathelene nani, nokuthi uzizwa kanjani uma uvuka. Bazofuna futhi ukwazi ngezindlela zakho zokulala, amazinga engcindezi, imithi, nanoma yiziphi izinguquko zakamuva zokuphila.

Inqubo yokunqunywa ivame ukubandakanya:

• Umlando wezokulala oningiliziwe nokuhlolwa komzimba
• Imibuzo ngempilo yakho yengqondo nanoma yiziphi izipiliyoni ezibuhlungu
• Ukubuyekezwa kwemithi yonke nezinye izinto ozithathayo
• I-sleep diary elandelela amaphupha akho amakhulu nezindlela zakho zokulala amasonto angu-1-2
• Imibuzo yokuhlola ngekhwalithi yokulala nokusebenza kwasemini

Ezimweni ezithile, udokotela wakho angase aphakamise ukuhlolwa kokulala uma becabanga ukuthi enye isimo sokulala sihlanganyela kumaphupha akho amakhulu. Lokhu kuhilela ukuchitha ubusuku e-sleep clinic lapho amaza obuchopho bakho, ukuphefumula, nokuzinyathela kulandelelwa.

Ngezinye izikhathi kwenziwa ukuhlolwa kwegazi ukuze kuvinjwe izimo zezokwelapha ezingase zithinte ukulala kwakho. Udokotela wakho angase futhi akubheke ochwepheshe wokulala noma ochwepheshe wezempilo yengqondo ukuze enze ukuhlolwa okwengeziwe.

Yini ukwelashwa kokulala okuhluphekayo?

Ukwelashwa kokulala okuhluphekayo kuvame ukuba nomphumela omuhle kakhulu, futhi abantu abaningi babona ukuthuthuka okukhulu ngendlela efanele. Udokotela wakho uzothuthukisa nawe uhlelo lokwelapha olusekelwe kulokho okungase kube yimbangela yamaphupha akho amakhulu nokuthi abunzima kangakanani.

Izindlela zokwelapha eziyinhloko zihlanganisa:

• I-Image Rehearsal Therapy (IRT), lapho uqeqesha khona ukushintsha ukuphela kwamaphupha akho amakhulu ngesikhathi uqwashile
• I-Cognitive Behavioral Therapy ukuze usize ushintshe imicabango nokuziphatha okuhlobene nokulala
• Imithi efana ne-prazosin noma ezinye i-antidepressants uma ukwelashwa kudwa kunganelisi
• Ukwelashwa kwezimo ezikhona ezifana ne-PTSD, ukukhathazeka, noma ukucindezeleka
• Ukuthuthukiswa kokulala okuhle ukuze kudalwe izimo zokulala ezingcono
• Amakhono okulawula ingcindezi afana nokuqeqeshwa kokupumula noma ukuzindla

I-Image Rehearsal Therapy ivame ukuba ukwelashwa okuqala abagcini be-doctor abakuncoma ngoba iklanyelwe ngokukhethekile amaphupha amakhulu futhi inesekeli esiqinile sokutadisha. Uzosebenza nochwepheshe ukuze ubhale iphupha lakho elikhulu, bese udala inguqulo entsha, engabikho uvalo futhi uqeqeshe ukuyibona emini.

Uma uthatha imithi engase ibe yimbangela yamaphupha amakhulu, udokotela wakho angase alungise umthamo wakho noma akuhambise kwenye imithi. Ngezinye izikhathi ukwelapha isimo sokulala esikhona njenge-sleep apnea kungase futhi kunciphise ubukhulu bamaphupha amakhulu.

Indlela yokuphatha ukuhlupheka ngokuphupha amaphupha amakhulu ekhaya

Nakuba ukwelashwa kochwepheshe kubalulekile ekuhluphekeni ngokuphupha amaphupha amakhulu, kunezinto eziningi ongazenza ekhaya ukuze usekele ukululama kwakho futhi uthuthukise ikhwalithi yokulala kwakho. Lezi zindlela zisebenza kangcono uma zihlanganiswa nokunakekelwa kochwepheshe.

Nazi izindlela eziwusizo zokuphatha ekhaya:

• Gcina isimiso sokulala esiqinile, uya ekulolweni nokuvuka ngesikhathi esifanayo nsuku zonke
• Dala umkhuba wokulala ozothula njengokufunda, ukuzolula okuthambile, noma ukulalela umculo oluthambile
• Yenza igumbi lakho lokulala libe likhulu, elimnyama, futhi lizothula ukuze kube nezimo zokulala ezingcono kakhulu
• Gwema i-caffeine, utshwala, nokudla okukhulu phakathi kwamahora angu-3-4 ngaphambi kokulala
• Qeqesha amakhono okuphumula njengokuphefumula okujulile noma ukuphumula kwemisipha okuqhubekayo
• Gcina i-dream journal ukuze ulandelele izindlela nezimbangela
• Zivocavoca njalo, kodwa hhayi phakathi kwamahora angu-3 ngaphambi kokulala
• Limita isikhathi sesikrini okungenani ihora ngaphambi kokulala

Uma uvuka ngenxa yephupha elikhulu, zama ukuhlala uzothile futhi uzikhumbuze ukuthi uphephile. Abanye abantu bathola ukuthi kuwusizo ukuvuka okwesikhashana, benze umsebenzi ozothule njengokufunda, bese bebuyela ekulolweni uma bezizwa bephumule kakhulu.

Ukulawula ingcindezi emini kungase futhi kunciphisa ubukhulu bamaphupha amakhulu. Lokhu kungase kubandakanye ukuzivocavoca njalo, ukuchitha isikhathi nabantu abasekelayo, noma ukuqeqesha amakhono okuqaphela okukusiza uqonde imizwa enzima.

Ukuhlupheka ngokuphupha amaphupha amakhulu kungavikeleka kanjani?

Nakuba ungakwazi njalo ukuvimbela ukuhlupheka ngokuphupha amaphupha amakhulu, ikakhulu uma kuhlobene nokulimala noma izinto ezivela ezizukulwaneni, kunezinyathelo ongazithatha ukuze unciphise ingozi yakho futhi uvikele impilo yakho yokulala. Ukuvimbela kugxile ekuqondeni imikhuba emihle yokulala nokulawula ingcindezi ngokuphumelelayo.

Izindlela eziyinhloko zokuvimbela zihlanganisa:

• Ukuqapha izikhathi zokulala nokuvuka eziqondile, ngisho nasekupheleni kwesonto
• Ukuthuthukisa umkhuba wokulala ozothula oqaphela umzimba wakho ukuthi sekufanele ulale
• Ukulawula ingcindezi ngokuzivocavoca njalo, amakhono okuphumula, noma ukwelashwa
• Ukulinganisela utshwala nokuqaphela izidakamizwa ezinokuzijabulisa
• Ukuqaphela izinkinga zempilo yengqondo ezifana nokukhathazeka noma ukucindezeleka kusenesikhathi
• Ukuqaphela imithi engase ithonye ukulala kwakho
• Ukuthola usizo ngokushesha ngemva kwezinto ezibuhlungu

Uma uke waba nokuhlupheka ngokuphupha amaphupha amakhulu ngaphambili futhi uphulukile, ukuqaphela izimbangela zakho kungakusiza ukuvimbela ukubuyela. Lokhu kungase kusho ukulawula ingcindezi ngokucophelela ngezikhathi ezinzima noma ukuqapha umkhuba wakho wokulala ngisho noma impilo ibe matasa.

Ukuqeqesha abantwana imikhuba yokulala enempilo nokusiza baqonde izinto abazesabayo nokuhlupheka kungase futhi kunciphisa ingozi yabo yokuthuthukisa ukuhlupheka ngokuphupha amaphupha amakhulu kamuva ekuphileni.

Kufanele ulungiselele kanjani i-appointment yakho nodokotela?

Ukulungiselela i-appointment yakho kungakusiza uthole okuningi ekuhambeleni kwakho futhi kuqinisekise ukuthi udokotela wakho unemininingwane edingekayo ukuze akusize. Ukuthatha isikhathi sokulungiselela imicabango yakho nokuqoqa ulwazi olufanele kusengaphambili kwenza ukuxhumana kube nomphumela omuhle.

Ngaphambi kwe-appointment yakho, cabanga ukwenza okulandelayo:

• Gcina i-sleep diary amasonto angu-1-2, ubhale lapho amaphupha amakhulu enzeka khona nokuthi uzizwa kanjani
• Bhala imininingwane ngamaphupha akho amakhulu, kuhlanganise nezindikimba ezivamile noma izimbangela
• Bala yonke imithi, izinto ezengeziwe, nezinye izinto ozithathayo
• Bhala noma yiziphi izenzakalo ezinengcindezi zakamuva, izinguquko zokuphila, noma izipiliyoni ezibuhlungu
• Landelela ukusetshenziswa kwe-caffeine notshwala nokuthi ubadla nini
• Lungiselela imibuzo ngezindlela zokwelapha nokuthi yini okulindelekile
• Letha ulwazi ngomlando womndeni wezinkinga zokulala noma zempilo yengqondo

Ngesikhathi se-appointment, qinisani ngendlela amaphupha amakhulu athinta ngayo impilo yakho yansuku zonke, umsebenzi, nobuhlobo. Udokotela wakho udinga lolu lwazi ukuze aqonde ubunzima besimo sakho futhi aphakamise ukwelashwa okufanele.

Ungangabazi ukubuza imibuzo nganoma yini ongayiqondi. Lokhu kungase kubandakanye imibuzo ngezimbangela ezingase zenzeke, izindlela zokwelapha, isikhathi esithatha ukwelashwa, noma ukuthi yini ongayenza ekhaya ukuze uzisize.

Iyini into ebalulekile ngokuhlupheka ngokuphupha amaphupha amakhulu?

Ukuhlupheka ngokuphupha amaphupha amakhulu kuyisimo sezokwelapha sangempela esingathinta kakhulu ukulala kwakho nempilo yakho yansuku zonke, kodwa futhi kuphatheka kakhulu ngendlela efanele. Awudingi ukuhlupheka ngamaphupha amakhulu avame kwenzeka noma uwamukele njengengxenye yokuphila kwakho.

Into ebaluleke kakhulu okumele uyikhumbule ukuthi kukhona ukwelashwa okuphumelelayo, futhi abantu abaningi babona ukuthuthuka okukhulu uma basebenza nabaphakeli bezempilo ukuze baqonde ukuhlupheka kwabo ngokuphupha amaphupha amakhulu. Kungaba ngokwelashwa, izinguquko zendlela yokuphila, noma imithi, impumuzo iyatholwa.

Uma uhlangana namaphupha amakhulu avame kwenzeka aphazamisa ukulala kwakho noma athinte indlela osebenza ngayo emini, ukufuna usizo lochwepheshe kuyisinyathelo esihlakaniphile futhi esibalulekile. Ngokwelashwa okufanele nokusekelwa, ungabuye uthole ukulala okuphumuzayo futhi uvuke uzizwa uqabulekile kunokuba wesaba.

Imibuzo evame ukubuzwa ngokuhlupheka ngokuphupha amaphupha amakhulu

Ingabe abantwana bangaba nokuhlupheka ngokuphupha amaphupha amakhulu?

Yebo, abantwana bangathuthukisa ukuhlupheka ngokuphupha amaphupha amakhulu, nakuba kuvamile kubantu abadala. Abantwana bavame ukuba namaphupha amakhulu kakhulu kunabantu abadala ngokwemvelo, kodwa ukuhlupheka ngokuphupha amaphupha amakhulu kubantwana kuhilela amaphupha avame kwenzeka, ababayo aphazamisa kakhulu ukulala nokusebenza kwansuku zonke. Uma ingane yakho iphupha amaphupha amakhulu avame kwenzeka abangela ukwesaba isikhathi sokulala noma athinte ukuziphatha kwayo emini, kufanele uxoxe nodokotela wayo.

Ingabe ukuhlupheka ngokuphupha amaphupha amakhulu kufana ne-night terrors?

Cha, ukuhlupheka ngokuphupha amaphupha amakhulu ne-night terrors ziyizimo ezahlukene. Amaphupha amakhulu enzeka ngesikhathi se-REM sleep futhi ngokuvamile uyakhumbula ngokucacile uma uvuka. I-Night terrors ivela ngesikhathi sokulala okujulile kwe-non-REM, futhi abantu ngokuvamile abayikhumbuli. Ngo-night terrors, ungase umemeze noma uthukuthele kodwa uhlale ulele, kanti amaphupha amakhulu avame ukukuvusa ngokuphelele.

Ukwelashwa kokulala okuhluphekayo kuthatha isikhathi esingakanani?

Ubude bokwelashwa buyahluka kuye ngezimbangela ezikhona nezindlela zokwelapha ezisebenza kangcono kuwe. Abanye abantu babona ukuthuthuka phakathi kwamasonto ambalwa ngemva kokuqala i-Image Rehearsal Therapy, kanti abanye bangase badinge izinyanga eziningi zokwelashwa. Uma imithi ihilelekile, kungase kuthathe amasonto angu-4-6 ukubona imiphumela yayo ephelele. Udokotela wakho uzothuthukisa nawe uhlelo lokwelapha olusekelwe ekuthuthukeni kwakho.

Ingabe ukudla okuthile kungabangela amaphupha amakhulu?

Nakuba ayikho ubufakazi besayensi obuqinisekile bokuthi ukudla okuthile kubangela amaphupha amakhulu ngokuqondile, ukudla ukudla okukhulu noma ukudla okunoshushu eduze nesikhathi sokulala kungase kuphazamise ukulala kwakho futhi kwenze amaphupha acacile abe nethuba elikhulu. Ukulala okuphulwe ngenxa yokungabi kahle kokudla noma ukungakhululeki kungase kukwenze ube nethuba elikhulu lokukhumbula amaphupha ababayo. Ngokuvamile kungcono ukugwema ukudla okukhulu phakathi kwamahora angu-3-4 ngaphambi kokulala.

Ingabe ukuhlupheka ngokuphupha amaphupha amakhulu kuzophela ngokwalo?

Ukuhlupheka ngokuphupha amaphupha amakhulu ngezinye izikhathi kungase kuphumelele ngokwalo, ikakhulu uma kubangelwe yisenzakalo esithile esicindezelayo esiphela ngokuhamba kwesikhathi. Noma kunjalo, ukuhlupheka ngokuphupha amaphupha amakhulu okuqhubekayo ngokuvamile akupheli ngaphandle kokwelashwa futhi kuvame ukuba sibi uma kungelaphiwe. Izindaba ezinhle ukuthi ukwelashwa kunomphumela omuhle kakhulu, ngakho-ke akukho sidingo sokulinda nokuthemba ukuthi kuzophela ngokwemvelo uma usizo lutholakala kalula.