Tips for WBTB...

**Styler** · 01-27-2013 09:19 PM

I was just wondering during a WBTB attempt when i get up should i turn the light on or be in complete darkness, and i'm confused as it's advised to stay up anywhere between 15min and over and hour but wouldn't staying up for that long make you lose your sleepyness and make it harder to go back to sleep rather than staying up for a shorter period of time. What is your normal WBTB routine when you get up in the early hours of morning?

**dutchraptor** · 01-27-2013 11:09 PM

You have to find the right balance. Some people need to be sleepy, some need to be awake, find what works for you.
For me it has changed quite alot, and I constantly change my schedule.
Just experiment abit with it and see what works.

**Highlander** · 01-27-2013 11:22 PM

Hi Styler.
I think WBTB is mainly a personal thing where you may have to do a little experimentation to find your optimum break time.
You are quite right as there is a fine balance (as Dutch points out.) If your WBTB break is really short then it is a bit hit and miss, generally leaning towards the latter.
Conversely, If your WBTB period is too long then it generally is harder to get back to sleep. This is made worse if you take certain supplements.
Generally I take a WBTB after about 5 to 6 hours sleep. The length I usually stay up is anything from 15 to 45 min max myself.
I think it would be ok to use a bedside lamp, etc. You wouldn't want to be in complete darkness from a safety point of view because if you are in a drowsy state then it is easy to trip over something, etc. Likewise you wouldn't want a really strong light on because it would wake you up too much if you know what I mean.
If you are too awake after your wake back to bed routine (I usually potter around the house in semi-darkness and put the radio on, or go to the loo, etc.) then you could do a basic relaxation routine in bed.
I generally get most of my DILD's this way.

Good luck.

**paigeyemps** · 02-06-2013 08:43 AM

Agreed. It's different for everyone, so it's best to experiment with the time you sleep before getting up and the time you stay up.

I know it's strangely extreme, but my optimum WBTB is when I sleep for 4-5 hours, stay up for 2, then go back to sleep. Took me a while yo figure it out though, all other combinations wouldn't really work out right. Good luck in finding yours!

Also, I would recommend staying away from bright lights on your WBTB break. It has some scientific stuff about melatonin. When you are exposed to light, melatonin production directly decreases. And melatonin is the chemical that makes you feel drowsy and sleepy. That's why you automatically are more drowsy at night than day. So yea, stay away from bright lights, and don't do too much physical work. The idea is to get your MIND active

Good luck