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Hi I have been trying to do the WBTB I would wake up at 4 and get too tired to try to WILD... I was wondering if i should set an alarm to go off every hour? I heard it works. I think I have been doing WBTB wrong and i was wondering if it was the right way to do it... SO i would go to bed at 11 and set alarms for 1, 2, 3, and 4??? I cant do it at 5 cause i wont be able to go back to bed
Hmmmm,I'm no pro,but I think the general time frame is 3-4 hours? Get up,occupy your mind for 5-10mins 10-15mins. Both takes abit of guess work,and trial and error. Than proceed to sleep,or try a LD technique since you're closer,or closest to your REM cycle assuming you've done it correctly.
There is something called a REM-Rebound, what that means is that when you deprive yourself from REM-sleep your brain will compensate for that by putting you into REM-sleep more quickly and deeper. Oneironauts take advantage of this and create their own rem-rebound. I have experimented with waking up multiple times a bit before and it can work. However, since it's not natural it will have the same effect as snoozing in the morning (rob you of energy and leave you very tired in the long-term.)
In my opinion it's much more effective to learn to save mental energy during the day and work on general awareness to trigger natural awareness of the micro-awakenings that we have each night.
But when it comes to the actual WBTB method, it simply means to Wake Up AND Go Back to Bed.
The traditional Wake Back to Bed Method is the one that the author Stephen LaBerge explained:
1. Set your alarm to wake you up two to three hours earlier than usual and go to sleep at your normal time.
2. When the alarm wakes you up get out of bed immediately. You are going to stay awake for two to three hours. Go about your business until about a half hour before returning to bed.
3. For the half hour before you return to sleep think about what you want to accomplish in your dream: where you want to go, who you want to see, or what you want to do.
4. Return to bed and practice an induction technique.
5. Give yourself at least two hours of sleep.
Source: Exploring the world of lucid dreaming by Stephen LaBerge
This is very different compared to what most people actually do on the forum, since this requires time, and time is a luxury we don't always have. So most people perform a variation of this where they go out of bed after 6 hours of sleep and stay up for 30min to an hour and then go back to bed. Experiment with what works for you and see what you prefer.
I hope this answered your question and welcome to the forum. :)
Personally, I just use one alarm for 4 hours after I go to sleep, then spend about a couple of minutes recalling before going back to sleep. My WBTB is always quick because getting to sleep is hard for me.
Like Thousand said, it's trial and error.
drink lots of tea or water before bed, and you can wake up naturally :-)
Lmao that could go well,or not so well..
just remember not too use a loo if you find one in a dream ;-)
Reality check the first toilet you encounter. :cheeky: