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I'm trying to WILD at the moment. After a few tries I found that if my WBTB lasts more then 5 min I will have a lot of trouble going back to sleep. I'm a pretty light sleeper. Is it ok if I get up for about 30 sec then go back to sleep immediatly? I understand that for a DILD, you would want to get more awareness before going back to bed, but this is just WILD and the hard part of WILD is falling asleep :)
Try different times. It is different for everybody. It is suggested that the time should be at least 10 seconds and no longer than 1 hour.
I have the same issue as you Ray23, in fact WBTB and WILD has been harder for me then WILD without WBTB. So far its the only thing holding me back from actually getting a successful WILD. I know I can do it because I can hit SP easy as pie without WBTB, obviously I kept assuming that meant with WBTB it would be a cakewalk to WILD, sadly so far WBTB has always made me far to aware of my efforts and has often produced the wrong mind state for me :(.
So it seems like you I just need to find that right time, and as BeeClock rightly stated that differs from person to person, I'm going to go extremely low tonight and try a 5 minute length wake-up time, everything I've done so far has always been 20-40 minutes. I recommend not doing 30 seconds, you might DILD but even as a fellow light sleeper that is way too low, I think you'll struggle to remain conscious through the whole WILD process.