{"id":31600,"date":"2026-10-29T10:44:45","date_gmt":"2026-10-29T10:44:45","guid":{"rendered":"https:\/\/umang.pk\/2026\/10\/29\/%d8%a7%d8%b3-%d8%a7%d8%aa%d9%88%d8%a7%d8%b1-%da%a9%d9%88-%da%af%da%be%da%91%db%8c%d8%a7%da%ba-%d9%be%d9%84%d9%b9-%d8%ac%d8%a7%d8%a6%db%8c%da%ba-%da%af%db%8c%db%94-%d8%a7%da%af%d8%b1-%d8%a2%d9%be\/"},"modified":"2026-10-29T10:44:51","modified_gmt":"2026-10-29T10:44:51","slug":"%d8%a7%d8%b3-%d8%a7%d8%aa%d9%88%d8%a7%d8%b1-%da%a9%d9%88-%da%af%da%be%da%91%db%8c%d8%a7%da%ba-%d9%be%d9%84%d9%b9-%d8%ac%d8%a7%d8%a6%db%8c%da%ba-%da%af%db%8c%db%94-%d8%a7%da%af%d8%b1-%d8%a2%d9%be","status":"publish","type":"post","link":"https:\/\/umang.pk\/en_us\/2026\/10\/29\/%d8%a7%d8%b3-%d8%a7%d8%aa%d9%88%d8%a7%d8%b1-%da%a9%d9%88-%da%af%da%be%da%91%db%8c%d8%a7%da%ba-%d9%be%d9%84%d9%b9-%d8%ac%d8%a7%d8%a6%db%8c%da%ba-%da%af%db%8c%db%94-%d8%a7%da%af%d8%b1-%d8%a2%d9%be\/","title":{"rendered":"\u0627\u0633 \u0627\u062a\u0648\u0627\u0631 \u06a9\u0648 \u06af\u06be\u0691\u06cc\u0627\u06ba 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\u0688\u0627\u0644 \u0633\u06a9\u062a\u06cc \u06c1\u06cc\u06ba\u060c \u062c\u0633 \u0633\u06d2 \u0622\u067e \u06a9\u06cc \u0645\u0639\u0645\u0648\u0644 \u06a9\u06cc \u062a\u0648\u0627\u0646\u0627\u0626\u06cc \u06a9\u06cc \u0633\u0637\u062d \u06a9\u0648 \u0645\u062d\u0633\u0648\u0633 \u06a9\u0631\u0646\u0627 \u0645\u0634\u06a9\u0644 \u06c1\u0648 \u062c\u0627\u062a\u0627 \u06c1\u06d2\u06d4<\/p>\n<aside data-article-category=\"wellness\" data-block-type=\"embed\" data-render-type=\"fte\" data-skip=\"dealsy\" data-widget-type=\"seasonal\" class=\"ecom-root\"\/>\n<p id=\"elk-ad14c43e-d2f7-11f1-b951-8d5b2958d07a-2\">\u0646\u06cc\u0646\u062f \u06a9\u06d2 \u0645\u0627\u06c1\u0631 \u0644\u0646\u0688\u0633\u06d2 \u0628\u0631\u0627\u0624\u0646\u0646\u06af\u060c \u067e\u06cc \u0627\u06cc\u0686 \u0688\u06cc\u060c \u062a\u0628\u062f\u06cc\u0644\u06cc\u0648\u06ba \u06a9\u0648 \u0645\u0639\u062a\u062f\u0644 \u06a9\u0631\u0646\u06d2 \u06a9\u06cc \u0633\u0641\u0627\u0631\u0634 \u06a9\u0631\u062a\u06d2 \u06c1\u06cc\u06ba\u06d4 &quot;\u0627\u0633 \u0648\u0642\u062a \u062a\u06a9 \u0622\u067e \u06a9\u06d2 \u0633\u0631\u06a9\u06cc\u0688\u06cc\u0646 \u062a\u0627\u0644 \u06a9\u0648 \u0627\u06cc\u06a9 \u0633\u0627\u062a\u06be \u062a\u0628\u062f\u06cc\u0644 \u06a9\u0631\u0646\u0627 \u0645\u0634\u06a9\u0644 \u06c1\u0648\u0633\u06a9\u062a\u0627 \u06c1\u06d2\u060c&#8221; \u0648\u06c1 \u06a9\u06c1\u062a\u06cc \u06c1\u06cc\u06ba\u06d4 &quot;\u0644\u06c1\u0630\u0627 \u06cc\u06c1 \u0645\u062f\u062f\u06af\u0627\u0631 \u06c1\u06d2 \u06a9\u06c1 \u0622\u067e \u0627\u067e\u0646\u06cc \u06af\u06be\u0691\u06cc\u0648\u06ba \u06a9\u06d2 \u0628\u062f\u0644\u0646\u06d2 \u0633\u06d2 \u0686\u0646\u062f \u062f\u0646 \u067e\u06c1\u0644\u06d2 \u0622\u06c1\u0633\u062a\u06c1 \u0633\u06d2 \u0627\u067e\u0646\u06d2 \u062c\u0633\u0645 \u06a9\u0648 \u0646\u0626\u06cc \u0646\u06cc\u0646\u062f \u0627\u0648\u0631 \u062c\u0627\u06af\u0646\u06d2 \u06a9\u06d2 \u0627\u0648\u0642\u0627\u062a \u0645\u06cc\u06ba \u0645\u0646\u062a\u0642\u0644 \u06a9\u0631\u06cc\u06ba\u06d4&#8221; \u0627\u067e\u0646\u06d2 \u0633\u0648\u0646\u06d2 \u06a9\u0627 \u0648\u0642\u062a \u062a\u0628\u062f\u06cc\u0644 \u06a9\u0631 \u06a9\u06d2 \u0627\u067e\u0646\u06d2 \u067e\u06cc\u0631 \u06a9\u0627 \u0627\u0644\u0627\u0631\u0645 \u0633\u06cc\u0679 \u06a9\u0631\u0646\u06d2 \u06a9\u0627 \u06cc\u06c1 \u0627\u06cc\u06a9 \u0622\u0633\u0627\u0646 \u0637\u0631\u06cc\u0642\u06c1 \u06c1\u06d2\u06d4<\/p>\n<h3 class=\"article-body__section\" id=\"section-the-exact-times-to-go-to-bed-tonight-friday-and-saturday-to-avoid-feeling-exhausted-on-monday\"><span>\u0633\u0648\u0645\u0648\u0627\u0631 \u06a9\u0648 \u062a\u06be\u06a9\u0627\u0648\u0679 \u0645\u062d\u0633\u0648\u0633 \u06a9\u0631\u0646\u06d2 \u0633\u06d2 \u0628\u0686\u0646\u06d2 \u06a9\u06d2 \u0644\u06cc\u06d2 \u0622\u062c \u0631\u0627\u062a\u060c \u062c\u0645\u0639\u06c1 \u0627\u0648\u0631 \u06c1\u0641\u062a\u06c1 \u06a9\u0648 \u06a9\u0633 \u0648\u0642\u062a \u0633\u0648\u0646\u0627 \u06c1\u06d2\u06d4<\/span><\/h3>\n<p id=\"elk-ad14c5ec-d2f7-11f1-8dde-87cf85eb992e\">\u0631\u0627\u0632 \u06cc\u06c1 \u06c1\u06d2 \u06a9\u06c1 \u067e\u06cc\u0631 \u06a9\u0648 \u062c\u0627\u06af\u0646\u06d2 \u06a9\u06d2 \u0628\u062c\u0627\u0626\u06d2 \u0627\u0628\u06be\u06cc \u0686\u06be\u0648\u0679\u06cc \u062a\u0628\u062f\u06cc\u0644\u06cc\u0627\u06ba \u06a9\u0631\u06cc\u06ba\u06d4 \u06c1\u0631 \u0631\u0627\u062a \u0627\u067e\u0646\u06d2 \u0633\u0648\u0646\u06d2 \u06a9\u06d2 \u0648\u0642\u062a \u06a9\u0648 15 \u0633\u06d2 20 \u0645\u0646\u0679 \u067e\u06cc\u0686\u06be\u06d2 \u0645\u0646\u062a\u0642\u0644 \u06a9\u0631\u0646\u06d2 \u0633\u06d2 \u0622\u067e \u06a9\u06d2 \u062c\u0633\u0645 \u06a9\u0648 \u0628\u062a\u062f\u0631\u06cc\u062c \u0627\u067e\u0646\u0627\u0646\u06d2 \u0645\u06cc\u06ba \u0645\u062f\u062f \u0645\u0644\u06d2 \u06af\u06cc\u060c \u062c\u0633 \u0633\u06d2 \u06af\u06be\u0691\u06cc \u06a9\u0627 \u0633\u0648\u0626\u0686 \u062a\u06be\u0648\u0691\u0627 \u0633\u0627 \u06a9\u0645 \u06c1\u0648 \u062c\u0627\u0626\u06d2 \u06af\u0627\u06d4<\/p>\n<p>\u067e\u06cc\u0631 \u06a9\u0648 \u062a\u0627\u0632\u06c1 \u062f\u0645 \u0628\u06cc\u062f\u0627\u0631 \u06c1\u0648\u0646\u06d2 \u06a9\u0627 \u0628\u06c1\u062a\u0631\u06cc\u0646 \u0645\u0648\u0642\u0639 \u0641\u0631\u0627\u06c1\u0645 \u06a9\u0631\u0646\u06d2 \u06a9\u06d2 \u0644\u06cc\u06d2 \u0622\u067e \u06a9\u0648 \u0622\u062c \u0631\u0627\u062a\u060c \u062c\u0645\u0639\u06c1 \u0627\u0648\u0631 \u06c1\u0641\u062a\u06c1 \u06a9\u0648 \u06a9\u0633 \u0648\u0642\u062a \u0633\u0648\u0646\u0627 \u0686\u0627\u06c1\u06cc\u06d2\u06d4<\/p>\n<h2 id=\"thursday-3\">\u062c\u0645\u0639\u0631\u0627\u062a<\/h2>\n<p id=\"elk-ad14c6c8-d2f7-11f1-8b50-9dab668d9f9f\"><strong>\u0639\u0627\u0645 \u0633\u0648\u0646\u06d2 \u06a9\u0627 \u0648\u0642\u062a: <\/strong>11 \u0628\u062c\u06d2<\/p>\n<p><strong>\u0627\u06cc\u0688\u062c\u0633\u0679 \u0633\u0648\u0646\u06d2 \u06a9\u0627 \u0648\u0642\u062a: <\/strong>10:40 PM<\/p>\n<div id=\"slice-container-newsletterForm-articleInbodyContent-9zUjdyBTDt7LUzdbdezSoY\" class=\"slice-container newsletter-inbodyContent-slice newsletterForm-articleInbodyContent-9zUjdyBTDt7LUzdbdezSoY slice-container-newsletterForm\">\n<div data-hydrate=\"true\" class=\"newsletter-form__wrapper newsletter-form__wrapper--inbodyContent\">\n<div class=\"newsletter-form__container\">\n<section class=\"newsletter-form__top-bar\"\/>\n<section class=\"newsletter-form__main-section\">\n<p class=\"newsletter-form__strapline\">\u0628\u0631\u06cc\u06a9\u0646\u06af \u0646\u06cc\u0648\u0632\u060c \u0645\u0634\u06c1\u0648\u0631 \u062a\u0631\u06cc\u0646 \u062c\u0627\u0626\u0632\u06d2\u060c \u0633\u0648\u062f\u06d2 \u0627\u0648\u0631 \u0645\u062f\u062f\u06af\u0627\u0631 \u0679\u067e\u0633 \u062a\u06a9 \u0641\u0648\u0631\u06cc \u0631\u0633\u0627\u0626\u06cc \u062d\u0627\u0635\u0644 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inline-layout\" data-bordeaux-image-check=\"\" id=\"elk-ad14cd94-d2f7-11f1-8814-f7e1b1c4d460\">\n<div class=\"image-full-width-wrapper\">\n<div class=\"image-widthsetter\" style=\"max-width:2120px;\">\n<p class=\"vanilla-image-block\" style=\"padding-top:56.27%;\"> <picture data-new-v2-image=\"true\"><source type=\"image\/webp\"  \/><img decoding=\"async\" src=\"https:\/\/umang.pk\/wp-content\/uploads\/2026\/10\/1793270685_728_\u0627\u0633-\u0627\u062a\u0648\u0627\u0631-\u06a9\u0648-\u06af\u06be\u0691\u06cc\u0627\u06ba-\u067e\u0644\u0679-\u062c\u0627\u0626\u06cc\u06ba-\u06af\u06cc\u06d4-\u0627\u06af\u0631-\u0622\u067e-\u067e\u06cc\u0631.jpg\" alt=\"\u06af\u0646\u062f\u06d2 \u0628\u0646 \u0645\u06cc\u06ba \u0627\u067e\u0646\u06d2 \u06a9\u0627\u0644\u06d2 \u0628\u0627\u0644\u0648\u06ba \u06a9\u06d2 \u0633\u0627\u062a\u06be \u0622\u0631\u0627\u0645 \u0633\u06d2 \u0622\u0631\u0627\u0645 \u06a9\u0631 \u0631\u06c1\u06cc \u0627\u06cc\u06a9 \u0639\u0648\u0631\u062a \u0627\u067e\u0646\u06d2 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data-pin-media=\"https:\/\/umang.pk\/wp-content\/uploads\/2026\/10\/1793270685_728_\u0627\u0633-\u0627\u062a\u0648\u0627\u0631-\u06a9\u0648-\u06af\u06be\u0691\u06cc\u0627\u06ba-\u067e\u0644\u0679-\u062c\u0627\u0626\u06cc\u06ba-\u06af\u06cc\u06d4-\u0627\u06af\u0631-\u0622\u067e-\u067e\u06cc\u0631.jpg\" class=\"rounded-[var(--image--border-radius,0)] inline\" title=\"\">\n<\/picture><\/p>\n<\/div>\n<\/div><figcaption itemprop=\"caption description\" class=\" inline-layout\"><span class=\"credit\" itemprop=\"copyrightHolder\">(\u062a\u0635\u0648\u06cc\u0631\u06cc \u0645\u0627\u062e\u0630: \u06af\u06cc\u0679\u06cc \u0627\u0645\u06cc\u062c\u0632)<\/span><\/figcaption><\/figure>\n<p id=\"elk-ad14cdf8-d2f7-11f1-a9b6-919926bc3480\">\u0633\u0648\u0631\u062c \u06a9\u06cc \u0631\u0648\u0634\u0646\u06cc \u0627\u0646 \u0633\u0628 \u0633\u06d2 \u0628\u0691\u06d2 \u0633\u06af\u0646\u0644\u0632 \u0645\u06cc\u06ba \u0633\u06d2 \u0627\u06cc\u06a9 \u06c1\u06d2 \u062c\u0648 \u0622\u067e \u06a9\u0627 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