WBTB and WILDs

hello there, I'm having trouble with WBTB I don't know when i should wake up and when I should go back to bed, this also applies to WILDs. With WILDs i have many questions if anyone could help please message me or leave comments. Thank you

For WBTB: It really depends on personal preference, but you could keep the following in mind: REM periods occur approximately every 90 minutes, and you feel much less sleepy and drowsy when you wake up in a REM period. So I suggest you try setting your alarm in a multiple of 90 minutes after you fall asleep.

I myself set my alarm 6 hours after I go to sleep, get up for one hour, and then go back to bed, and fall asleep pretty quickly. This works well for me. You could also try setting your alarm after 4 1/2 hours or 7 1/2 hours, depending on how long you usually sleep and how easy you fall asleep after WBTB. The later, the longer your REM periods. Another schedule you could try is waking up 90 minutes before you would normally wake up, stay awake for 90 minutes and then sleep for the remaining 90 minutes. For me, this does not work really well, because I am too awake to get to sleep easily after WBTB. But if you fall asleep easily, this might be a method you could try.

Generally, the longer you stay awake, the more your brain gets activated, and the higher chances of lucidity are (within reasonable limits of course, staying awake for 6 hours will probably decrease chances). I would aim for staying awake at least an hour. Less then an hour will decrease chances of lucidity.

I hope this helps. But don't take my word for it, experiment and find out what works best for you. Good luck!