Wake Back to Bed (WBTB) is a really cool lucid dreaming technique, known to be quite effective and relatively easy, although we would not recommend it for complete beginners. It usually leads to lucid dreams that are really vivid and that can last quite a long time. This tutorial will lay the foundations for this technique, teaching you how to perform WBTB correctly.
Disclaimer: the Wake Back to Bed technique you will find on other websites is not exactly the one we describe here. The correct name for the technique we’re about to teach you is CANWILD, but we use another name for two reasons:
Enough for the introduction, let’s dive in!
As the name suggests, this technique implies waking up and going back to bed (duh!). The idea behind this technique is that when you wake up after a few hours of sleep, your mind is in a relaxed and unconscious (kind of) state. The goal is to interrupt your brain from REM sleep, which is the deepest phase of sleep and the one where all dreams happen — this will require a good timing. Then, when you go back to sleep, chances are you will quickly enter this phase of deep sleep. And that’s what we want to exploit here.
By relaxing and keeping your mind awake while your body falls asleep (this is explained below), you will directly enter the world of dreams with your mind awake, implying lucidity. This is why this technique is so effective and works so well.
The first step will be to wake up during your sleep. For that, you will need a special alarm, that stops itself after some time. It should be loud and long enough to slightly wake you up, but not too much to avoid bringing all your mind and consciousness back. If possible choose a sound that is peaceful and relaxing - this usually works better than traditional alarm sounds. Set your alarm to ring after about 5 hours of sleep — this is a time where you are usually in REM sleep. You can adapt this time depending on what works best for you.
If you’re using Capture, this is what the WBTB feature is made for (available in the premium version). It will play relaxing sounds — that you can choose in our database — and stop itself after some time.
Now that you have your alarm ready, let’s see what you should do when it rings!
When your alarm rings, try not to move anything. Don’t open your eyes. The less you move, the better the results will be. This is something that need some practice — to fight against the reflexes to get up. Just wait for your alarm to stop.
Now the real challenge begins. You should be really sleepy at that point so it will be really easy to fall back asleep. But don’t! You need to keep your mind awake while your body falls asleep. By staying awake and conscious, you will directly enter a world of lucid dreams. But you will lose if your mind falls asleep.
If you successfully keep your mind awake long enough, you should enter directly into dreams — and they will most likely be lucid. This is where you win… You’re now inside lucid dreams, have fun!
Note: your first lucid dreams will probably be fragile and short — it's even possible that the excitation of being in a lucid dream instantly wakes you up. But with some practice, your dreams will be more and more vivid, and longer!
One caveat of this technique is that it implies waking you up during the night. This will impact the quality of your sleep if you do it too often. We would advise to not do it more than twice a week, but it’s all up to you!
We hope this tutorial was clear enough, and we wish you good luck on your path to lucid dreaming!
~ Capture team