🌙 WBTB Lucid Dream REM Planner

Wake-Back-To-Bed (WBTB) ultradian cycle planner based on Stanford sleep research. Targets Cycles 4 & 5 when REM duration and dream vividness peak by over 400%.

Planned Bedtime

Time to Fall Asleep

⭐ Primary Target (Cycle 4)

04:15 AM

4.5 hrs sleep • ~25 min REM

⚡ Secondary Target (Cycle 5)

05:45 AM

6.0 hrs sleep • ~45 min REM

💤 8-Hour REM Density Hypnogram ■ REM Stage (Dreaming)

Bedtime 2h 4h (WBTB 1) 6h (WBTB 2) 8h Wake

⏱️ When Alarm Triggers: 25-Minute Protocol

Minutes 0–5: Get physically out of bed. Drink half a glass of water and use the bathroom.
Minutes 5–18: Read lucid dream books or your dream journal in dim amber light. (Zero blue light/social media).
Minutes 18–25: Rehearse your MILD intention: "Next time I'm dreaming, I will remember that I'm dreaming."
Minute 25+: Return to bed. Fall asleep focusing on hypnagogic imagery or your target dream quest.