Exact time you should go to bed if you do not want to wake up tired.

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Last weekend the clocks went back, which means we got an extra hour of sleep instead of losing an hour like we do in spring.

The clocks going forward or backward can really affect our sleep patterns, as many of us have trouble getting into a new rhythm when they change.

Experts have found the best time to fall asleep so that people can wake up refreshed

We sleep in 90-minute cycles, and we should strive to reach either five or six of these cycles each night.

To address this, experts at Hillary’s Blind and Curtain Company have devised the perfect time to go to bed, depending on when you need to wake up in the morning.

But changing the time can still mess up your bedtime routine, as some people have difficulty falling asleep or waking up in the morning at all – reports Mirror Online.

“Decent sleep helps you improve your productivity, concentration and cognition, so it affects almost every aspect of your life.

While the extra hour means we’re likely to get an extra cycle, it can confuse our body and it needs to get used to the extra sleep – which sometimes makes us lazy.

The company’s sleep expert, Lucy Askew, said: “It’s so important to sleep well because it can really affect how you function the next day.

“Not only that, but sleep can also reduce the risk of heart disease, help strengthen the immune system and is vital for mental well-being.

“The more serious health problems associated with not getting enough sleep include high blood pressure, diabetes and heart attacks.

“Lack of sleep has a greater impact on your health than you may realize. Not only can it affect the way you function the next day, but it can also change the way you look and cause your skin to age faster. Sleep deprivation can also cause your skin to break out.

There are also studies that make a connection between not closing your eyes enough and depression.

If you need to get up at 8:46 p.m., 10:16 p.m., 11:46 p.m. or 1:16 a.m., you should go to bed.

If you have to get up at 9:46 a.m., you should go to bed at either 9:46 p.m., 11:16 p.m., 12:46 p.m. or 2:16 a.m.

If you have to get up at 10.16, you should go to bed at either 22.16, 23.46, 1.16 or 2.46.

If you have to get up at 9.16, you should go to bed at either 21.16, 22.46, 12.16 or 1.46.

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