WBTB - Wake Back To Bed - Some Ideas and AnalysisHello Astral Pulse.
I'll share with you some Ideas and Analysis about the WBTB method, as is indicated in Dr Rory Mac Sweeney in his book "Wake Up !!! In Your Dreams" is a very important method for those looking to become serious Lucid Dreamers.
You can read details of this method in the following books and web pages, among others there are on Internet.
Marc VanDeKeere, ("Bird"), mentions in his web site that he developed this technique and coined the phrase Wake Back To Bed back in the 1990's, so is a good idea to present the web page where he directly exposes the method, and also the web page where he let's you know who he is.
Best Lucid Dream Method
http://www.consciousdreaming.com/lucid-dreaming/best-lucid-dream-methods.htm About Me - Marc VanDeKeere
http://www.consciousdreaming.com/lucid-dreaming/a-lucid-me.htmAlso, you can read about this method on the book "Wake Up In Your Dreams - Conscious Dream Training Manual" by Dr Rory Mac Sweeney, and also on the book "A Field Guide to Lucid Dreaming: Mastering the Art of Oneironautics" by Dylan Tuccillo, Jared Zeizel, and Thomas Peisel, where is well explained along with other important information.
Read in pages 34 and 35 of Dr Rory Mac Sweeney's book.
http://www.wakeupinyourdreams.com/Wake%20Up%20In%20Your%20Dreams%20-%20Conscious%20Dream%20Training%20Manual.pdfRead in Sample Chapter of Dylan Tuccillo, Jared Zeizel, and Thomas Peisel's book.
http://www.dreamlabs.io/img//Becoming_Lucid_sample_chapter_sm.pdfSome Ideas that might be useful.
The WBTB method can be done after sleeping 2, 3, or 4 cycles, having present the following considerations.
You're usually told that sleep cycles have all 1.5 hours duration (90 minutes). Actually, the first cycle usually lasts 2 hours (sometimes 1.5), the next 4 cycles (2, 3, 4, and 5), last 1.5 hours, (cycle 5 may last only 1 hour), next you have 2 cycles that last 1 hour, and from then on you'll wake after 30 minutes. This may vary from person to person, so each one should analyze this for him/her self.
Considering this,
The first cycle will take you 1.5 to 2 hours.
The first 2 cycles will take you 3 to 3.5 hours.
The first 3 cycles will take you 4.5 to 5 hours.
The first 4 cycles will take you 6 to 6.5 hours.
The first 5 cycles will take you 7.5 to 8 hours (or 7 to 7.5 hours).
The next 2 cycles (6 to 7) will take you 9.5 to 10 hours (or 9 to 9.5 hours).
The next cycles (8 and more) will add about 30 minutes (0.5 hours) each.
All this can vary if you are too tired, and also if you have slept a nap on the afternoon, as well as both things will alter the hour you go to sleep and also how many hours you'll sleep without waking up (or noticing that you waked up), if you are too tired you can easily go to sleep early and sleep 4 cycles (6 to 6.5 hours) without waking up (your physical body and brain need that sleep to recover their energy and everything sleeping does to the physical self), and when you wake up you're going to be too tired so is better to continue sleeping to recover; also, if you've slept a nap in the afternoon, you'll go to bed late and your sleep cycles for that night as well as the conditions of your brain that night will be changed, making difficult the Lucid Dreaming process, so taking a nap is better when that day or the previous day you got too tired after a tiring day activity of if you haven't got in that day or previous days the possibility to sleep more than 4 cycles (6 to 6.5 hours) making necessary to recover the lost hours of sleep; other than that don't take a nap in the late afternoon (3:00PM and later) because that will affect your time to go to bed and your sleep cycles that night.
The WBTB can be made after the second cycle (3 to 3.5 hours after going to bed), also after the third cycle (4.5 to 5 hours after bed time), and also after the fourth cycle (6 to 6.5 hours after bed time). What will determine that is completely variable as it will depend on the activities that you have been performing that days and the previous days, on the Physical and Emotional Energy Saving (PEES) that you managed to make (or the contrary the Physical and Emotional Energy Wasting (PEEW) that you have made that day and the previous ones), and also on the sleeping that you have had on the previous days.
What's key to determine the right moment to make WBTB is if you wake up after the second or third cycle, go to the bathroom (that will usually happen specially after the third cycle, or you just wake up), and you can't go back to sleep to reach the fourth cycle (you experience a little of insomnia); in that moment you know that it won't be easy for you to go back to sleep, so is a great moment to do a WBTB, but, the time you'll have to stay awake varies, and that is something each person has to calibrate thru trial and error (and success); normally, if on that condition you'll make WBTB after the second sleep cycle (3 to 3.5 hours) you have to stay awake for about Two (2) to 2.5 hours (120 to 150 minutes), as that's the time that normally will take you to recover the desire to sleep and also the necessary time to make it possible for the brain chemistry to work the WBTB results to trigger the critical function that will make you realize any moment on the following dreams that you're sleeping and activate your lucidity.
For WBTB after the third cycle (4.5 to 5 hours), is necessary to stay awake for about One and Half (1.5) hours (90 minutes), for the brain chemistry to work properly.
For WBTB after the fourth cycle (6 to 6.5 hours), is necessary to stay awake for about Thirty (30) minutes, for the brain chemistry to work properly.
Failing to provide the necessary time awaken, will result in failing gaining lucidity or on activating a very low/weak lucidity. Those times to stay awake are only a reference, try your own times (less of you consider necessary) and evaluate your own results, remember that each person is different, so maybe in your case less time awake will be enough. Trying to perform the WBTB when you are too tired after waking up (you had a previous extenuating day or days, or you have a big emotional problem), will cause you to just have normal dreams as your body and brain will be too tired for something else and they'll need the extended Deep Sleep without almost any Dreaming to recover their energy.
Staying awake too much time after the recommended time, will also cause problems as the sleep cycles will be broken for too long; again, the awaken time has to be calibrated thru trial and error (and success), and learning by yourselves the appropriate times based on the particular conditions of your sleep that night and also of your Emotional and Physical Energy, (how tired do you feel and how much your body wishes to go to sleep to recover after a previous Emotional and/or Physical extenuating Energy draining day).
For the specific cases after the second and third sleep cycles, during the time you stay awake, is recommended that you get out of the bed to go to the bathroom, then go back to the bed and read a book about Lucid Dreaming (Astral Projection / OOBE) it can be from a PDF player (such as the Samsung Galaxy Player or the Apple Ipod Touch, that can allow you to read PDF files) or can be read from a paper physical copy having a small led light lamp that provide only enough light to read the pages but not to affect your eyes with too bright light by reducing too much the melatonin in your brain affecting the sleep cycles, and after that you can go to the bathroom right before going back to sleep.
Is recommended that you use a sleep mask to increase the blackness over your eyes to increase the production of melatonin in your brain (choose one that has dark material not translucent one like silk so that when the day starts no sun light gets to your eyes and affect your brain's melatonin and wake you up).
Is also recommended that you use ear plugs to isolate yourself from noise that can either affect your going back to sleep or wake you up for a particular high noise; no matter how silent the environment can seem, with ear plugs you'll only hear your brain noises and internal noises and that's really important to motivate dreams and altered states of consciousness to happen, (read about isolation tanks with salty water and the altered states of consciousness that they cause with hallucinating vivid dreams which is something good for the purpose of Lucid Dreaming).
Unless someone has a chemical problem on the brain that can cause him/her to have insomnia and not being able to go back to sleep, you can be completely sure that sleep will come and you'll get sleeping any moment. If someone has problems to regaining sleep, trying Less than 0.3mg of melatonin can help to gain sleep without affecting the sleep cycles or the REM sleep necessary for Lucid Dreaming, but as possible let the sleep mask to make it's work by helping your brain to produce it's own melatonin by imposing a dark blackness over the eyes, eventually after some variable minutes you'll feel how when having a sleep mask you'll start to get drowsy and eventually go to sleep, (the next cycles that you'll awake you'll notice that you'll be drowsy because of the sleep mask covering your eyes with blackness and making your brain produce it's own melatonin until you remove the sleep mask).
The proper way to focus passively when going back to sleep to achieve lucidity has been explained well in the books on this Topic, and only practice and experience (and perseverance) will make you learn to achieve the appropriate calmed and passively focused state to be able to return to sleep and add some calmed intention and continuous passive activity in your brain so that lucidity can be triggered due to the chemical alteration that you have caused in your brain by staying awake long enough but not too much for it to occur and change the normal condition of having the brain Drugged by the natural chemicals that the brain uses to keep the body and it's consciousness slept and non conscious/lucid during each sleep cycle.
Getting lucid not necessarily will happen on the first next sleep cycle, it can happen sometimes on the second or third next sleep cycle; so, if making WBTB after the second sleep cycle let's say after 3.5 hours and staying awake for let's say 2.5 hours, that'll sum 6 hours after bed time; now the next 3 cycles are cycle 3 to 5, each one with 1.5 hours, and is probable that Lucidity will be achieved in one of those three cycles, so that'll sum 4.5 hours more of sleep and a 10.5 hours total to reach the cycle 5; if lucidity don't happen on those cycles don't despair and keep on until completing 1 more sleep cycle; you still have to sleep at least 2 more cycles (6 and 7) of 1 hour not to affect your sleep too much, so you'll sleep 2 more hours and complete a total of 12.5 hours during this process (more or less, we used the bigger numbers for this estimate); the additional cycles that you sleep after that will be of normal dreams and can be used to recover your energies further more after that effort.
When making WBTB after the third sleep cycle let's say after 5 hours and staying awake for let's say 1.5 hours, that'll sum 6.5 hours after bed time, now the next two cycles are cycles 4 and 5, with 1.5 hours each, and is probable that Lucidity will be achieved in those two cycles or the next one, so that'll sum 3 hours more of sleep and 9.5 hours total to reach cycle 5; if lucidity don't happen on that fifth cycle don't despair and keep on until completing 2 more sleep cycles; you still have to sleep at least 2 more cycles (6 and 7) of 1 hour not to affect your sleep too much, so you'll sleep 2 more hours and complete a total of 11.5 hours during this process (more or less, we used the bigger numbers for this estimate); the additional cycles that you sleep after that will be of normal dreams and can be used to recover your energies further more after that effort.
When making WBTB after the fourth sleep cycle let's say after 6.5 hours and staying awake for let's say 0.5 hours (30 minutes), that'll sum 7 hours after bed time; now, lucidity could be achieved in the next 3 cycles; the next cycle is cycle 5 with 1.5 hours, that will sum 8.5 hours after bed time; the next 2 cycles are cycles 6 and 7, with 1 hour each, and is most probable that Lucidity will be achieved in one of those 2 cycles, so that'll sum 2 hours more of sleep and 10.5 hours total to reach cycle 7; the additional cycles that you sleep after that will be of normal dreams and can be used to recover your energies further more after that effort.
You can notice that the WBTB made after the second cycle will represent to you more total sleep time than the one required for the WBTB made after the fourth cycle, and WBTB works much better when made after sleeping Three (3) or Four (4) cycles (4.5 to 5 hours or 6 to 6.5 hours) first, so that's why is a good idea to try and use the WBTB after 3 or 4 sleep cycles when possible, but the other options (cycles 2 and 3) are there for when the case explained for them happens (a little of insomnia after sleeping two of three sleep cycles and knowing that is a better idea to take that time usefully and read a little about Lucid Dreaming than turning on bed wasting that night time and getting insomnia without at least tried to use that chance to Lucid Dream thru the WBTB method).
My best regards.
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