For reality checks, you could set a digital watch to go off every 30min-to-an hour and check whenever it beeps.

As for the WBTB, to find your REM cycle estimate how long it takes for you fall asleep (10 minutes? 30?) and add an hour and a half (90 minutes). REM happens (roughly) every 90 minutes. You want to hit just before -or at the beginning of- your 4th REM cycle for a good WBTB. So say you go to bed at 10:30, and it takes you 30 minutes to fall asleep, then you'd set you alarm for 5:00am.

At this point, you want to be awake for minimum 15 minutes and maximum an hour. You want to utilize your motor functions as well and encourage activity in the brain. But try to avoid Computer Screens and TV! Read a book or newspaper, go for a light walk or jog. Maybe use your computer to read DV if you really need LDing material, but make sure you move around first!

As for toking, I wouldn't recommend it. It might help you sleep, but the vividness and clarity of any dreams you remember would be severely diminished.