When I was in the U.S. Coast Guard, we used red lights at night, because you retain your night vision with red lights. Red lights do not shock the system light like white lights, and also is easier on the mind and general restfulness. Try using a red light instead of white when you WBTB. (An incandescent or LED, not fluorescent)
Also, when you wake in the morning, and jot down notes, try and use a red light, because it may help you stay in a more restful state.