Wake Back To Bed (WBTB)

Girl Behind a Sheet


The Wake Back to Bed technique (WBTB) is one of the most popular, effective, and flexible of the well-known methods for lucidity induction.

It is regularly used alongside other techniques and acts as a foundation upon which a more experimental approach to lucid dreaming can be built.

The core principle is to increase one's mental alertness prior to returning to sleep.

It is a highly effective "dream hack" for those who want to fast-track their lucid dreaming abilities. 

The Technique

1. Retire to bed.

Set an alarm to wake you after four to five hours sleep, then retire to bed. When setting the alarm, understand that the aim is to interrupt your sleep cycle just prior to entering the stage in which REM (dreaming) sleep is  most prevalent.  5 hours is a suggestion—it is advisable to experiment with different timings for this sleep-interruption, most find somewhere between 3-5 hours ideal but it varies greatly between individuals.

2. Wake at the preset time and remain awake for a short period.

Upon waking from your alarm, get out of bed and occupy yourself for 15-90 minutes (you will need to experiment to find your optimal time - for most it is roughly 20 minutes). Do whatever is required to make your mind alert and active, but without going as far as to make returning to sleep impossible. 

3. Return to bed.

Return to bed with the firm intention to recognise that you are dreaming once it occurs. Allow yourself to relax and fall back into sleep (generally at this point, dreamers will also be employing a second psychological technique to improve their chances of success, the IMP technique is ideal for this.). Continue to sleep until your usual waking time.



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Hints & Tips:

  • WBTB is a very simple technique that requires little effort to implement.

  • Its simplicity gives you space to experiment with technique combinations, tweaks and improvements.

  • Even in its simplest state, it still has a reasonable chance of inducing lucidity.

  • Occasionally, an unplanned disturbance in your sleep can lead to a spontaneous opportunity to perform WBTB.

  • Its wide use among the lucid dreaming community means there is already a great deal of discussion and hints available for ways in which to improve its effectiveness


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