The Wake back to bed lucid technique involves waking up very early and then letting yourself go back to sleep. The hormones in your system combined with the REM sleep allow you to Lucid Dream easily. Let’s explain a little bit.
REM sleep is the stage of sleep in which your brain is the most active. Most of your dreams happen during REM sleep, which happens when you’re just about to wake up, in the early hours of the morning.
You go through all the stages of sleep and then finally arrive at REM sleep, the holy grail for Lucid Dreaming. The problem is that in order to get to REM sleep, you need to have gone through all the other stages of sleep first, meaning you can’t be still awake in your mind.
The way around that is to simply wake up either just at the start of REM sleep, or during it, and then go back to bed, with your mind set on Lucid Dreaming.
The problem is that REM sleep usually happens within the last 2-3 hours of your sleep.. At some ridiculously early time. That’s why the WBTB technique comes in to play..
You need to set an alarm an hour before your normal time
You’re basically going to interrupt your sleep with an alarm clock set for 2-3 hours before you usually wake up.
If you normally wake up at 8, set it for about 5-6. Now when the alarm goes off, don’t get out of bed, just turn the alarm off, and make sure your mind is awake, and that you are thinking clearly. Don’t move your body if you can help it, but make your mind wake up.
Think about Lucid Dreaming, and focus on the dream you want to have. Try and see it in your minds eye. The key here is to only move to turn the alarm off, and then go right back to your sleeping position. But you must stay focused and aware in your head. Let your body go to sleep and drift off, but keep yourself focused on the dreaming world.
You will enter a dream much faster than you would if you were doing it cold from being awake with the Wake Induced Lucid Dream method.
Because you are targeting the REM stage of your sleep, it is much more likely that you’ll have a dream, and that it will be Lucid.
How to use the Wake back to bed technique
So now that we’ve covered how the method works and why it’s so effective, let’s look at how you can do it as well as some tips regarding the way you perform this technique. It’s important to realise that this technique is all about your sleep cycle and therefore the more natural your cycle, the more effective this will be.
If you don’t usually go to sleep until about 5 in the morning then of course setting your alarm for 6-7 won’t make a difference as you won’t have experienced deep sleep and won’t be ready for an REM stage. Hopefully this makes sense. REM sleep only comes after a few hours of good quality sleep, normally about 4-6 hours after going to bed.
Step 1 – Set your alarm for about 2-3 hours before you normally wake
Set the alarm for the time that most accurately represents your normal wake up time. If you normally wake up at 9, set your alarm for 7 or half 6.
This is different for everyone but it needs to be able to ‘catch’ you at the stage where you’re fairly tired, to the point where you could EASILY go back to sleep.
Step 2 – When you wake up, don’t move much
Just turn your alarm off, get comfortable and then start thinking about lucid dreams. At this point, you’re able to combine the WBTB with the WILD technique, because it will be a LOT easier to perform a WILD in this state.
Your body and mind are still for all intensive purposes half asleep, therefore drifting off is very easy.
Another thing to consider about the WBTB technique is that at that early time 2 hours before you normally wake up, your body and mind have already STARTED waking up, but not to the point where you’re actually waking up.
This might be a little confusing to grasp at first.. Imagine that your body is ‘warming your mind up’ for the day ahead. This means it’s slowly making you more and more ‘self aware’ before you wake up.
This means that by catching yourself during that process, you’re in the ‘sweet spot’ for being self aware, but also for being in a dream state. This should make sense by now but if not feel free to re-read the last few paragraphs.
Step 3 – Either perform a WILD or just drift to sleep
You have a choice to either drift to sleep and let your mind become lucid (you hope) on it’s own, OR you could just perform a WILD where you try to keep your mind awake. Either one should work fairly well most of the time at this stage, because you’ve caught yourself in the sweet spot for Lucid Dreaming and OBEs.
Hopefully we’ve covered the basics of the wake back to bed technique and remember, if you’ve had a good (or bad) experience with this, we’d love to hear your experience!
What we don’t like about the WBTB technique
There are a few things we at HowToLucid don’t like about the WBTB technique, and why we don’t think this is the way to go when you’re just starting out.
Firstly, it involves interrupting your sleep cycle. You must intervene with your sleep cycle, by waking up early and then going back to sleep you interfere with your natural body clock and natural rhythm.
That’s not good, or at least, it wouldn’t be healthy if you did it all the time. We’re not saying never to do it, because you can achieve very profound dreams this way, but it’s not good to make a habit of it. There are other ways to lucid dream which don’t leave you feeling tired and groggy all day, but instead energize and motivate you.
The Mnemonic induced lucid dreaming technique is a good one.
This technique is good for entering a dream, and you probably will achieve lucidity with it, but it’s not a healthy habit to get into. By all means try it out, but we firmly believe that you should try and learn how to induce dreams without needing to alter your sleep cycle in this way.
If you REALLY want to get results with this technique, you should consider using a binaural beat like this one or this one. They’ll put your brain into the correct state for lucid dreams and sort of unlock your mind.