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WBTB Lucid Dreaming Technique


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With the WBTB Lucid Dreaming Technique, You Aim to Have a Lucid Dream in the Morning After Your Fist Awakening.

What Is the WBTB Lucid Dreaming Technique?

WBTB is short for wake back to bed. This lucid dreaming technique is about waking up early in the morning and having a lucid dream when going to bed soon after again.

To make full sense of the WBTB lucid dreaming technique you might want to check out the blog article about the stages of sleep first.

In the sleep-stages article, you will learn the basic principles of sleep, which will help you to make the most out of this lesson.

When to use the Wake Back to Bed Technique

Being familiar with the basics about the different stages of sleep, we may conclude, that the best time for having a conscious dream or applying a lucid dreaming technique, is during the early morning hours, when we are not only alert but also can immerse into a long-lasting REM sleep phase.

That is in principle, is what the wake back to bed technique is up to. 

How to Apply the WBTB Technique:

Here are the 5 easy steps, especially suitable for beginners

  1. Go to sleep as usual and set your alarm clock that it may ring five to six hours later (you may vary this time to five, five and a half, and six hours until you find out what works best for you).
  2. When your alarm rings, be sure to remember your dreams as best as you can and write them down.
  3. Now get up for 30 to 60 minutes (also here you may vary in the length to test the effectiveness).
  4. During this time you should settle your mind on what you like to lucid dream about. Visualize it, as clear as possible. Write it down and make a sketch of your adventure (you do not need to have painting skills).
    Also, you may want to eat a bite or two, but please be sure it is a light meal, so your body is not too preoccupied with digesting and instead has more resources on focussing your mind on its task to come.

An advice on falling asleep:

→ If you are like me, having a hard time to fall asleep again, you may stay in bed, so you do not get too awake. Also, avoid bright light.

→ If on the other side, you are a coma-sleeper, you may need to get more awake, to make sure your brain, does not fall asleep too profoundly. Bright light and thinking tasks, such as doing maths or thinking over a problem, help you with that.


  1. After 45(better fitting for light sleepers) to 60 minutes (more ideal for heavy sleepers), go to bed again. Relax your body as much as possible. You may use helpers such as, autosuggestion, brain wave sounds (binaural beats or isochronic tones), meditation, or any other relaxation technique that works for you.
  2. When relaxed, visualize the last dream you had, as detailed as you can. Choose a remarkable spot at the end of this dream, and affirm, that you notice, that you are dreaming, at this point. Then picture the part you want to clear dream about starting with the moment in which you realize, you are dreaming.
  3. Repeat step 6 until you fall asleep.

Tips for Practicing WBTB

Do not concentrate to violently on step 6. Repeat it in a smooth and allowing way.

Falling asleep is more an act of letting the mind smoothly float off. Induce your images, but give others a chance, to arise, too.

The harder you try to concentrate and keep focus, the harder it may get to actually fall asleep. This is especially true if you have trouble to fall asleep in general.

I, for example, messed this technique up, in the beginning, by focussing on my wanted dream, like a maniac. The result was, that I rather daydreamed about my lucid dream, instead to fall asleep, and truly dream about it. So keep calm and relay.

If you want to read more about the wake back to bed technique, you may read the detailed version with all the background in Stephen LaBerge’s book Exploring The World of Lucid Dreaming.

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