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WBTB Method For Lucid Dreaming (Guide) (2021)

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LEARN HOW TO LUCID DREAM QUICKLY WITH WBTB METHOD (guide 2019) - Lucid Dream Society

LEARN HOW TO LUCID DREAM QUICKLY WITH WBTB METHOD (guide 2019) - Lucid Dream Society

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What is WBTB method and can it help with lucid dreaming?

In this article, we will go through the step-by-step guide of this very popular and effective lucid dreaming technique, called Wake Back To Bed, or in short – WBTB method.

Here is a quick preview of this article:

  1. WBTB method: How does it work?
  2. PROS and CONS of the WBTB method
  3. WBTB: a step-by-step guide
  4. Tips for the WBTB method
  5. FAQ
LEARN HOW TO LUCID DREAM QUICKLY WITH WBTB METHOD (guide 2019) - Lucid Dream Society

1. WBTB method: How does it work?

The technique is a powerful way to increase the chances of becoming lucid, as it requires waking up during the night.

The goal is to hit the REM sleep – the last stage of sleeping, where the brain is the most active and dreams usually appear during this period.

The REM sleep is getting longer as the night goes by.

The longest REM cycles are happening after 4.5 – 6 hours of sleep.

So waking up between this hours is a perfect time because you stimulate your conscious brain at a time you would normally be experiencing REM sleep.

LEARN HOW TO LUCID DREAM QUICKLY WITH WBTB METHOD (guide 2019) - Lucid Dream Society

Therefore, the act of interrupting your sleep during this time drastically increases the chances of becoming AWARE that you are dreaming, as the idea of the method is to temporarily delay your regular REM sleep.

When you go back to sleep, you will directly jump into the REM sleep, from a conscious state.

The whole point of WBTB is to wake up your body and mind at the beginning of a REM cycle.

When you aim to hit this cycle the steps are easy –

  • wake up for a period of time, go back to sleep, falling back directly into REM.

2. PROS and CONS of the WBTB method

Let’s go through some positive as well as negative aspects of this technique!

PROS:

1) Easy

The technique is a very simple way to begin with lucid dreaming! The best part is that it really takes pretty little practice to do it.

The only thing you should do, that is a bit hard, is to stick with the technique for a little longer.

I’m saying that it is hard because most likely you won’t have significant success in your first trials, which might demotivate you.

It might be hard to catch the REM sleep as a beginner. The key is stick to the WBTB method for a couple of weeks.

2) Beginner friendly

Some other techniques require additional understanding and experience. However, WBTB requires only the WILL to do it.

The steps are extremely easy, which makes the method ideal for lucid dream beginners.

All you need to do here is to follow the steps and then to repeat them until you succeed!

3) Good for combinations

It is ideal as it comes for combining other methods!

For instance, if you don’t see any success by using only WBTB, then you can easily add MILD or WILD technique to it.

LEARN HOW TO LUCID DREAM QUICKLY WITH WBTB METHOD (guide 2019) - Lucid Dream Society

CONS

1) Tricky

It’s necessary to understand that the method is all about your sleep cycle.

Honestly, it might be a little tricky to precisely wake up during REM stage.

Unfortunately, we don’t know EXACTLY how our sleep phases move during. But don’t get discouraged!

The best way to catch your REM sleep is simply to repeat the method over and over until you figure WHEN is the perfect time to perform the method, for YOU!

Another possibility is to play around with how long you stay awake.

Perhaps, if you stay for a longer time, your brain will get too active, which will prevent you from falling back asleep.

Or if it is too short, you may not be able to set your full intention to the technique.

2) Interrupting your sleep cycle / Hard to fall back asleep

Sometimes, you might find it hard to go back to sleep. But don’t worry, you are not alone!

If you find that interrupting your sleep doesn’t work good for you, then simply change the method.

There are a bunch of other successful techniques, that can fit you much better, including:

– Dream Initiated Lucid Dreams (DILD techniques)
– Third Eye method
– Autosuggestion technique

However, if you really want to try exactly this method, but you are worried about interrupting your sleeping patterns, simply limit your attempts to 1-2 times per week (the weekends, for example).

LEARN HOW TO LUCID DREAM QUICKLY WITH WBTB METHOD (guide 2019) - Lucid Dream Society

3. WBTB: a step-by-step guide

STEP 1: Wake up after 5 hours of sleep

Just go to bed as usual, but set your alarm to wake you up after 5 hours of sleep.

So, if you to go to bed at 23, then put the alarm to wake you at 4 in the morning.

Your goal is to figure after trial and error the most accurate time where you have REM sleep.

This will vary from person to person, so try the first few times to wake up after 5 hours, then try to wake up after 4.5 hours, 6 hours, etc.

STEP 2: Stay up for 20-30 minutes

The important part of this step is to wake up to full consciousness!

Increase your mental clarity by stepping out of the bed. Occupy your brain with something, so you can fully wake up.

WHAT CAN YOU DO FOR 20-30 MINUTES IN 4-5 IN THE MORNING?

To increase the chances of becoming lucid, simply focus your attention on:

1) Read a bit from a lucid dreaming book, if you have one

2) Use a part of this time to meditate

3) Write down in your dream journal any dreams you might have had, or if you cannot remember them, simply read your previous dreams

5) Listen to your FREE lucid dreaming audiobook or to some FREE binaural beats

STEP 3: Go back to bed

After the waking period, go back to bed. Lay on your back and start relaxing.

Create an intention that you will have a lucid dream and think about your next dream.

Try to visualize your next dream. WBTB will be work the best if you can get back to sleep relatively quickly.

Tip:

If your mind is too alert and you find it hard to fall asleep, listen to some guided meditation or some brainwave entrainment (find FREE binaural beats in this article).

That’s basically everything!

When you go back to sleep, you will dive straight into REM sleep.

4. Tips for Wake Back To Bed (WILD) method  

For a much higher success rate, you should definitely think of using some additional techniques and starting some of the following:

1) Dream journaling

This is a must for everyone who wants to be a lucid dreamer.

It will simply give you a huge advantage when it comes to becoming lucid.

For instance, if you write in your dream journal for a while, you will be aware of your dream symbols, as well as you will have much more vivid dreams than if you don’t have a dream journal.

So, be sure to have a notebook that is only for your dream stories!

photo-1548475390-f6908921aaf8

2) Meditation

This is a perfect addition to the WBTB technique. When you wake up during the night, you can meditate.

Furthermore, it can help you to go back to sleep – faster and easier.

It is great for your overall lucid dreaming practice.

It will help you to become more mindful, which is essential for lucid dreaming.

3) Reality checks

– The action that will help you to understand if you are in the real world or in the dream world.

Reality checks are another ”must” if you want to lucid dream.

It is proven that people dream about an event the night after it happened, whereas, on the 6th and 7th day, the likelihood of incorporating the event into the dream increased.

For more details about the study, check this article.

4) Binaural Beats

As mentioned above, they are a great way to fall asleep again.

The effect of the binaural beats is to slow down the brain, which will allow you to reach deep relaxation states.

The beats are stimulating changes in your brain and what is most important, they can enhance lucid dreaming!

WBTB method for lucid dreaming - Lucid Dream Society

5) Supplements

Galantamine

Chemicals called acetylcholinesterase inhibitors (AChEls) promote lucid dreaming, and galantamine is one of them.

A recent study proved that treatment with galantamine stimulates lucid dreaming.

It is another great addition to WBTB since the best time to take the pill is after 4-6 hours of sleep (it will gain its highest activity in an hour).

Melatonin

Evidently, taking melatonin increases dream activity in some people.

Studies showed that improved sleep quality after only 3 weeks of nightly supplementation.

Specifically, the total sleep time and sleep efficiency were drastically improved. So it is another WBTB combination.

In case you cannot go back to sleep with this technique, melatonin will eliminate this issue.

Vitamin B6

The most important thing about this vitamin its the ability to enhance dream recall!

So, in case you cannot remember your dreams very well, you can always get a boost with this vitamin.

It is scientifically proven¹ ² to help with remembering your dreams.

LEARN HOW TO LUCID DREAM QUICKLY WITH WBTB METHOD (guide 2019) - Lucid Dream Society

6) Good night sleep

You NEED to have a good sleeping routine with at least 8 hours of sleep.

You cannot expect to have irregular sleeping patterns and to be able to learn lucid dreaming.

If you have any of the problems below or a similar one, find a solution to it first! To have lucid dreams, you should avoid:

  • going to sleep very late (2-3am)

  • drinking alcohol

  • having a messed up sleep schedule (going to sleep and waking up differently all the time)

  • waking up all the time due to noisy roommates/neighbors/other reason

You can also find 20 tips for better sleep – right here!

LEARN HOW TO LUCID DREAM QUICKLY WITH WBTB METHOD (guide 2019) - Lucid Dream Society

5. FAQ

Why should you bother with lucid dreaming?

You spend more than two hours dreaming each night.

You dream every 90 minutes of sleep, for 15-20 minutes, and by the night goes by, the dreams are getting longer!

Approximately, we sleep one-third of our lives… that’s A LOT.

Instead of literally ”wasting” this whole time, you have the opportunity to do SO MUCH MORE with it!

Check some of the amazing benefits of lucid dreaming, and decide for yourself!

What is the best time to attempt lucid dreaming?

As mentioned, we dream during REM sleep, which occurs every 90-minutes.

As the night goes by, the REM stage gets longer, as well as our dreams.

You should schedule an alarm during the later sleep cycles. Try different times, and see which works the best for you:

– after 4.5 hours of sleep
– after 6 hours of sleep
– after 7.5 hours of sleep

LEARN HOW TO LUCID DREAM QUICKLY WITH WBTB METHOD (guide 2019) - Lucid Dream Society

What is the most important part of the WBTB technique?

One of them is definitely your mindset. You have to be very motivated.

You need to STICK with the technique, and you need to put additional effort, if necessary.

Unfortunately, for some, the effort needs to be much more than for others.

You may spend week after week, then month after month in order to learn how to lucid dream.

Luckily, it will be faster and easier if you start from the beginning with the RIGHT approach.

Practice the right things, and be motivated, and it will happen!

As a matter of fact, our FREE 14-day challenge can guide you through the steps and it can help you to build the essential habits and fundamentals of lucid dreaming.

All you need to do is write down your email and within an hour you will get our 14-day calendar.

For deeper explanations, you can also see the article, that explains everything about the challenge!

Write down your e-mail and receive the 14-day calendar!

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Lucid Dream Society is an educational platform dedicated to helping lucid dream beginners and enthusiasts to learn & improve their lucid dreaming skills. The main goal is to learn more about the intriguing skill of lucid dreaming and its benefits! Explore a variety of educational content on lucid dreaming, astral projection, the meaning of dreams, etc. For more information, please check the "About" section.

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Comments 6

  1. Kacey says:
    1 year ago

    Do I need to wake up when there’s sunlight? Because I’ve heard it only occurs when you wake up at sunrise and go back to sleep in order to have a luck dream. Also, I’ve attempted lucid dreaming many times but the thing is, I can’t control what’s in it. It’s like, only vivid.

    Reply
    • Lucid Dream Society says:
      1 year ago

      Hey Kacey. I remember that one of my first lucid dreams was early morning, and there was sunlight, but it is not 100% necessary. I recommend you to experiment with the technique (and other methods, too) and see what works best for you. Good luck!

      Reply
  2. Angelica says:
    11 months ago

    Thanks for all of that information!Now i’m more motivated on lucid dreaming I hope you guys keep putting more information about lucid dreaming.Have a great day!

    Reply
    • Lucid Dream Society says:
      10 months ago

      Thank you for the nice words, Angelica. I’m super happy to see people enjoying the content 🙂 We will most certainly keep putting helpful articles!

      Reply
  3. Danielle says:
    11 months ago

    I have loads of lucid dreams but I don’t do any of this and my sleeping pattern isn’t good either. Why do I have so many when most af my friends and family have never had any?

    Reply
    • Lucid Dream Society says:
      10 months ago

      Hi Danielle.
      It is possible that you are a natural lucid dreamer (perma-lucid dreamer). The other thing is that maybe some of your family or friend had a lucid dream, but they don’t remember it. Dream recall is very important for lucid dreaming. Also, if you do certain things (other activities, that aren’t included in the article), maybe they increase the chances of you, experiencing a lucid dream.
      All in all, whatever the reason might be, you should be happy about it 😀 Many people would love to be in your place 🙂

      Reply

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Hey there! My name is Merilin, I'm a 24-year old lucid dream enthusiast and researcher. My goal is to help beginners and lucid dream enthusiasts to learn & improve their lucid dreaming skills. Here you can find tips, step-by-step guides, reviews, ideas for experiments, and more!

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  • Articles
    • Techniques
      • TOP 10 LUCID DREAMING TECHNIQUES (2021)
      • HOW TO USE MILD METHOD – ULTIMATE GUIDE (2020)
      • WILD TECHNIQUE (Wake Initiated Lucid Dreaming) (2021)
      • DILD: Dream Initiated Lucid Dreaming (2021)
      • WBTB Method For Lucid Dreaming (Guide) (2021)
      • FILD TECHNIQUE: Finger Induced Lucid Dream (2021)
      • DEILD: Dream Exit Induced Lucid Dreams (2021)
      • SSILD: Senses Initiated Lucid Dreaming (2021)
      • RAUSIS METHOD FOR LUCID DREAMING (2021)
    • Lucid Dream Guides
      • HOW TO LUCID DREAM FOR BEGINNERS: 8-Step Guide (2021)
      • HOW TO LUCID DREAM WITHOUT SLEEP PARALYSIS (2021)
      • TURN SLEEP PARALYSIS INTO A LUCID DREAM (Guide 2021)
      • SLEEP PARALYSIS CAUSES AND HOW TO STOP IT (2021)
      • HOW TO TRIGGER A LUCID DREAM: 11 Best Triggers (2021)
      • BINAURAL BEATS FOR LUCID DREAMING (+ guide) (2021)
      • PINEAL GLAND ACTIVATION FOR LUCID DREAMS (2021)
      • HOW TO HAVE THE COOLEST LUCID DREAMS (guide 2021)
      • HOW TO STAY IN A LUCID DREAM FOR LONGER: 15 Ways (2021)
    • Lucid Dreaming: FAQ
      • HOW LONG DOES IT TAKE TO LUCID DREAM? (2021)
      • WHAT IS A LUCID NIGHTMARE AND HOW TO GET RID OF IT? (2021)
      • IS LUCID DREAMING SCARY?
      • THE DANGERS OF LUCID DREAMING (2021)
      • WHAT IS LUCID DREAMING LIKE? – 8 Unbelievable Lucid Dream Stories
      • ALL ABOUT LUCID DREAMING: FAQ (2021)
      • WHY CAN’T I LUCID DREAM: 10 Common Mistakes
    • Lucid Dream Fundamentals
      • HOW TO REMEMBER YOUR DREAMS – 12 Proven Ways
      • HOW TO KEEP A DREAM JOURNAL & FREE TEMPLATE (2021)
      • HOW TO DO A REALITY CHECK FOR LUCID DREAMING
      • THE UNIQUE MEDITATION EFFECT ON LUCID DREAMS (+Meditation guide) (2021)
      • HOW TO LUCID DREAM – 10 Helpful TIPS For Beginners (2020)
      • 14 LUCID DREAM MYTHS YOU NEED TO KNOW (2021)
      • HOW TO SHIFT FALSE AWAKENING TO A LUCID DREAM (2021)
    • Lucid Dream Supplements
      • THE 15 BEST LUCID DREAM HERBS (List 2021)
      • IS LUCIDESC THE BEST LUCID DREAM SUPPLEMENT? – Review 2020
      • TOP 15 LUCID DREAM PILLS AND SUPPLEMENTS (2021)
      • BLUE LOTUS – Everything You Need To Know
      • LUCID DREAMING PILLS: Benefits, Risks, Dosage (2021)
      • HOW TO USE GALANTAMINE FOD LUCID DREAMING (2021)
      • CALEA ZACATECHICHI FOR LUCID DREAMS: All you need to know (2021)
      • LUCID DREAMING WITH MELATONIN: Dosage & Tips (2021)
      • HOW TO USE VITAMIN B6 FOR LUCID DREAMING? (2021)
    • Lucid Dream Tools
      • 15 OF THE BEST LUCID DREAMING BOOKS (2021)
      • 12 GREAT LUCID DREAMING AUDIOBOOKS – get two for free!
      • HOW TO GET THE BEST OUT OF BINAURAL BEATS (2021)
      • TOP 15 SLEEPING MASKS FOR LUCID DREAMS (2021)
      • 20 BEST ESSENTIAL OILS FOR LUCID DREAMS (2021)
      • THE TOP 25 (LUCID) DREAM MOVIES – Review
      • 10 MEDITATION BOOKS FOR LUCID DREAMING (2021)
      • HOW TO MEDITATE & STICK TO IT (Free Courses)
      • YOGA NIDRA FOR BETTER SLEEP (2021)
      • SOUNDS MACHINES – A SOLUTION FOR LUCID DREAMING
    • Lucid Dream Tips
      • Sleeping Tips
      • Lucid Dream Tips
    • Dreaming
      • 22 COMMON DREAM MEANINGS YOU SHOULDN’T IGNORE
      • DREAM MEANINGS: Discover All Of Your Dreams (2021)
      • DREAMING ABOUT SNAKES: Meaning And Symbolism (2021)
      • WHAT DO YOUR DREAMS ACTUALLY MEAN? (2021)
      • 132 DREAMS AND THEIR MEANING (Dream Interpretation) (2021)
      • FALLING IN DREAMS THEN WAKING UP: Meaning And Causes (2021)
      • BEING CHASED IN A DREAM: Top 10 Dream Meanings (2021)
      • CHEATING DREAMS EXPLAINED: Why do you have them (2021)
      • PRECOGNITIVE DREAMS: All You Need To Know (2021)
    • Astral Projection Guides
      • 19 AMAZING ASTRAL PROJECTION BENEFITS (2021)
      • IS ASTRAL PROJECTION SCARY: 8 MYTHS & REAL DANGERS (2021)
      • WHAT DOES ASTRAL PROJECTION FEEL LIKE: 9 Astral Projecting Signs (2021)
      • BEST 14 ASTRAL PROJECTION MOVIES (+trailers) (2021)
      • 2 SIMPLE ASTRAL PROJECTION GUIDES (2021)
      • HOW TO ASTRAL PROJECT: Astral Projection Guide For Beginners (2021)
      • ASTRAL PROJECTION DANGEROUS: How To Do It Safely (2 guides) (2021)
      • TOP 5 ASTRAL PROJECTION TECHNIQUES (2021)
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