Hi Chizu!
I have a very similar sleeping schedule to you, although I would say I am not too sensitive to light levels. Through my LDing practice in the last five months, I got much better at falling asleep, but the first two months were really tough because I am a light sleeper and falling asleep isn't easy for me. I've learnt a lot about my sleep, my sleep patterns and the distribution of the sleep stages. This all can be very individual and it could be similar for you or completely different, so you have to experiment with your WBTB timing and length.
I go to sleep around 4 am and fall asleep anytime between 4 and 5. I shop online a lot, so quite often, I get woke up by the postman (around 10) or one of the couriers (between 10 and 12) and sometimes I wake up naturally during that time.
After 9, I am done with all deep sleep (N3) and the postman almost always wakes me up from a dream. The time after that is a mix of light sleep (N1, N2) and REM, with some conscious time (which can be dreamless REM or conscious NREM or a state somewhere between sleep and wakefulness... I don't worry about it these days). Sometimes I have long dreams, sometimes they are very fragmented.
WBTB timing is tricky for me. When I do it earlier, it is easier for me to fall asleep. When I do it later, it is closer to larger chunks of REM.
I usually only do micro WBTB (2-5 minutes). I don't even write dreams - it wakes me up too much. But usually, I do a little bit of recall in my head and sometimes I write a couple of keywords.
For MILD or SSILD, I don't bother with any special timing. I just do it when I wake up and reiterate the intention every time I am conscious.
For WILD, I like to try between 10:30 and 11 (the usual result is failing, not being able to fall asleep, giving up, and then having a DILD around 12).
I sometimes decide to try WILD spontaneously after 12, without getting up from the bed at all. I also watch for dream endings (for DEILD) during that period.
So my advice is to experiment, play with it, see what works for you. No matter what you do, don't worry about falling asleep. Do it on days when you can oversleep if needed, so there is no anxiety about not getting enough sleep.
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