Questions about dream recall / micro-awakenings:

1. A lot of people say to write the dream down as soon as you wake up from them (in the morning, and throughout the night). I wouldn't mind doing this at all and with intention I have been able to but I'm wondering if it's healthy and natural. Does "rising from micro-awakenings to write down a couple of key words" count as interrupted sleep? Because I know interrupted sleep is not good at all. Or is it okay because it happens naturally at the end of a sleep cycle?

Basically my question is, if you "interrupt" your sleep at the end of sleep cycle, does it actually count as "interruption"?


2. If you wake up, write something down, is it recommended to turn a light on? Otherwise how do you see what you're writing? I have been writing in the dark and have not been able to even read what I wrote in the morning! But if I turn a light on, wouldn't that interrupt my melatonin production? Are there special lights that work better? Yellow bulbs or something? What do you guys use?


Thank you!