Troubleshooting

“I never remember my dreams”

• Keep a journal by the bed and write anything (even “no recall”).
• Aim for consistent sleep and enough total time in bed (REM increases later).
• Avoid jumping out of bed—replay first, then write.

“I get lucid but wake up immediately”

• Slow down: breathe, rub hands, touch objects.
• Avoid staring at bright “light sources” in-dream.
• Try grounding: name 3 things you can see/hear/feel.

“Reality checks don’t work in dreams”

• Make them slower and more mindful while awake.
• Pair them with a cue (doorways, time checks, dream signs).
• Use at least two checks (nose pinch + text test).

“Techniques hurt my sleep”

That’s a sign to prioritize sleep quality. Use journaling + daytime reality checks only for a week, then reintroduce WBTB gently.