First of all let me share a nice .pdf i've found with you, where you can find all about lucid dreaming:https://upload.wikimedia.org/wikipedia/commons/e/ef/Lucid_Dreaming.pdfhttps://taileaters.com/dreams/lucid-dreaming/wake-back-to-bed-lucid-dreaming/
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WBTB (wake-back-to-bed)WBTB stands for "Wake-Back-To-Bed", which translates into "waking up and going back to bed" in German. WBTB is a very popular and promising tool to get a lucid dream.Basically, after a few hours of sleep, a WBTB lets you wake up from an alarm clock (or you can wake yourself up), stay awake for a while, then lie back down to sleep.The meaning behind it is that after 4-6 hours of sleep we get into the so important REM sleep phase. In this phase dreams are most likely and most intense.One would like to wake up with the WBTB before the REM phase in order to be able to consciously enter into a lucid dream.
How does WBTB work?
Wake upTo wake up after 4-6 hours there are 2 possibilities: Either you wake up from an alarm clock or you wake up by yourself.Let's wake you up from an alarm clock, make sure it's a gentle wake-up sound that does not literally wake you up. The gentler you wake up, the better, because then you can better remember a possibly existing dream.This will help you to enter a lucid dream again.If you want to wake up alone, autosuggestion will help you best. For example, it might say, "Tonight, after 4-6 hours of sleep, I'll wake up by myself."This works best if you keep telling yourself that throughout the day, especially before going to bed. In addition, one should combine his autosuggestion with emotions and images to increase the success rate.Some even wake up from their urge to urinate and drink a large glass of water before going to sleep.How long should one stay awake before lying down again?Forum members and experts have been arguing about this for a long time. As a rule of thumb, a period of between 30 and 60 minutes applies.However, there are also lucid dreaming techniques, because you only stay awake for a short while, even lying in bed, before you go back to falling asleep. This is called WSIB (Wake Stay In Bed) technology.How long you stay up, you have to find out more or less for yourself. Just try a few periods and remember which one you most likely get a lucid dream.If you are more likely to sleep lightly, you may want to try staying up rather short to avoid being awake. Of course, your personally fitting period also depends on whether it is possible for you to stay up late in the night.Personally, I always stay up for about an hour. On the next day, I also like to have important dates shorter.
Deal with clear dreams
After awakening, it would be best to engage in lucid dreaming to prepare your brain a bit for what you want to do right now. For example, you can read books or internet articles about lucid dreams.You could also expand your dream diary and redesign it or chat in popular lucid room forums (for example, here, here or here). Alternatively, you can also focus on what exactly you want to do in your lucid dream. Another possibility would be meditating.
Fall asleep again
If you get tired by itself, a suitable time has come for you to go to bed. To fall asleep quickly you should darken your room and ensure a comfortable temperature.Take a relaxed position and dedicate yourself to your lucid dream technique.The most popular method for getting into a lucid dream after a WBTB is the WILD method. The probability of going directly into a REM phase is now very high.