Wake Back to Bed (WBTB) Technique – Easy, Step-By-Step Guide

The Wake back to Bed (WBTB) technique, also known as sleep interruption, is performed by waking up after a defined period of time, usually 4.5 to 6 hours into your sleep, staying awake for a period of time, then returning to bed. This technique was first described by Stephen LaBerge, Leslie Phillips, & Lynne Levitan in a 1994 study. They found that taking a “morning nap”, or returning to sleep after a period of wakefulness, increased chances of lucid dreaming.

This technique can be performed on its own as a standalone technique, or in combination with other lucid dream techniques, which I personally recommend.

How to Perform WBTB

Step One: Set an alarm to wake you after 4.5 – 6 hours of sleep

Use an alarm or use autosuggestion to set the intention to wake up at this time. You can read more about autosuggestion here. The second half of the night is where your longest REM periods occur. Lucid dream induction techniques are always more successful when performed closer to REM periods. Also, if you wake up later than 6 hours, it may be harder to return to sleep.

Step Two: Get out of bed and stay awake for 30 – 120 minutes

After your alarm goes off, get yourself out of bed. Stay awake for 30 – 120 minutes. The WBTB technique is one of the few lucid dream induction techniques to be studied in a lab and studies show this amount of wakefulness is ideal. Use this time to soak your brain in lucid dreaming. Read your dream journal, plan out your next lucid dream, read a lucid dream book, or even meditate. You want to have lucid dreaming fixating in your mind before returning to bed

Modified WBTB: I personally use and recommend a modified version of this technique. I don’t often have the time to stay awake for 30 plus minutes and I find it hard to fall back asleep if I stay awake too long. I prefer to stay awake for 5 – 15 minutes, return to bed, and combine WBTB with another induction technique, like MILD.

Step Three: Return to bed

Now that your brain is filled with wakefulness and lucid dreaming, return to bed and go to sleep. It’s as simple as that!

Step Four: Combine with another technique (optional)

You can maximize your chances of success by combining WBTB with another induction technique. My favorites to combine with WBTB are MILD and VILD.

Considerations

If you are performing WBTB as a standalone technique, where you stay awake for 30 – 120 minutes, do NOT perform WBTB every night. If you interrupt your sleep too often, you risk altering your natural circadian rhythm and sleep cycle. Performing a modified version, where you stay awake from 5- 15 minutes, can be done every night. A traditional WBTB should be reserved for weekends or days where you have extra time to sleep.

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