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	<div class="container">
		<h1>Dream Weaver Instructions</h1>

		<div class="intro-box">
			<p><strong>Welcome to the Dream Weaver!</strong> This app helps you detect REM sleep cycles and can
				optionally
				wake you during or after a dream, increasing dream recall. It also includes features for lucid dreaming
				training.</p>
		</div>

		<div class="toc">
			<div class="toc-header" onclick="toggleSection()">
				<h2>Table of Contents</h2>
				<span class="toggle-icon collapsed">▼</span>
			</div>
			<div class="toc-content collapsed">
				<ul>
					<li><a href="#features" style="font-weight: bold; color: var(--primary-color);">Features of the
							App</a></li>
					<li><a href="#rem-alarm" style="font-weight: bold; color: var(--primary-color);">REM Alarm
							Configuration</a></li>
					<li><a href="#lucid-dream" style="font-weight: bold; color: var(--primary-color);">Lucid Dream</a>
					</li>
					<li><a href="#last-sleep" style="font-weight: bold; color: var(--primary-color);">Last Sleep
							Info</a></li>
					<li><a href="#normal-alarm" style="font-weight: bold; color: var(--primary-color);">Normal Alarm</a>
					</li>
					<li><a href="#starting-session" style="font-weight: bold; color: var(--primary-color);">Starting a
							Sleep Session</a></li>
					<li><a href="#settings" style="font-weight: bold; color: var(--primary-color);">Settings
							Descriptions</a></li>
					<li><a href="#notes" style="font-weight: bold; color: var(--primary-color);">Special Notes</a></li>
				</ul>
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		</div>

		<h2 id="features">Features of the App</h2>
		<p>The "Dream" app allows you to configure both the dream wake alarm and the normal morning alarm. Only use this
			app if you are getting plenty of sleep and can handle a momentary interruption to your sleep. While this
			will not work every time, it will increase your ability to remember some dreams. In addition, the lucid
			dreaming options can help in training to experience lucid dreams, an entirely different level of dreaming!
		</p>

		<p><em>"Before using this app, I hadn’t remembered a dream in probably over 10 years. Now I’ve had 3 dreams I
				remember in the past week. Now I’m making sure I get to bed on time and looking forward to it!"</em></p>

		<p>If you need help starting an app, see the help from Garmin for your specific watch. Generally, the app will
			be started like other activities such as running or biking. When installed, it will probably be at the
			bottom of the list. You can edit the list to move it closer to the top of the list if you use it frequently.
		</p>

		<p>
			<img src="Dream_Instructions_files/image014.jpg" alt="App interface 1">
			<img src="Dream_Instructions_files/image016.jpg" alt="App interface 2">
			<img src="Dream_Instructions_files/image017.jpg" alt="App interface 3">
		</p>

		<h2 id="rem-alarm">REM Alarm Configuration</h2>
		<p>The main menu has the REM alarm configuration. The "REM Alarm:" option allows you to select when the alarm
			goes off relative to the REM state. For instance, if you select 10min into dream, the alarm will go off 10
			minutes after the selected REM state begins. If the REM state selected does not last longer than the alarm
			delay selected, the next REM state that is long enough for the alarm will trigger the alarm. There will
			never be more than one REM alarm. Note that the "As finishing dream" option will wait to wake you until
			after the REM cycle has ended. While least disruptive to the dream, this maybe be too late for dream recall.
		</p>

		<p>The "REM Time" menu controls the REM alarm's timing. You can select from either a certain REM cycle or a
			certain time after which the REM alarm will trigger. Select the menu item and then choose either the "Cycle
			Number" or "Time Method". If you select the "Cycle Number" method, you can select the REM cycle that you
			want to
			remember. To ensure you have at least one uninterrupted REM state,
			the earliest REM cycle you can select is REM cycle 2. Generally, you will have 3-5 REM cycles, each
			generally being longer than the previous ones.</p>

		<p>If you select the "Time Method" method, you can select the time after which the REM alarm will trigger.
			Either method still follows the other REM alarm settings on when in the REM cycle to trigger.</p>

		<p><img src="Dream_Instructions_files/image018.jpg" alt="REM Alarm Configuration"></p>

		<h2 id="lucid-dream">Lucid Dream</h2>
		<p>Lucid dreaming is the state of being aware that you are dreaming while still experiencing the dream. In
			addition to possibly helping to control nightmares, lucid dreaming allows one to start to control the dream
			with some practice. To facilitate lucid dreaming, enable the Lucid Dream menu to something other than off.
			This will configure the REM alarm to not require acknowledgement with a button press but simply buzz your
			wrist (and/or audio) a set number of times. In your dream state, you can learn to detect this and realize
			you are in a dream. It might require more stimulus initially, so the lucid dream setting allows up to 5s of
			alarm. If you find you wake too fully with the lucid dream setting, lower the number of seconds it is
			activated in the menu. You can use the Lucid Dream off mode to see how long it takes you to acknowledge the
			alarm by checking in the "Last Sleep Info" page for the Awoke in value. Try setting the Lucid Dream alarm
			for something slightly less than your awoke time.</p>

		<p><img src="Dream_Instructions_files/image021.png" alt="Lucid Dream Settings"></p>

		<h2 id="last-sleep">Last Sleep Info</h2>
		<p>After you have completed a sleep session, the last session you had will be available for reviewing. From this
			page, you can review the detected REM states (blue), the HR (red trace) and body motion (green trace). The
			hour time is indicated along the bottom of the graph. If a REM alarm was activated, that will show on the
			graph as well. At the bottom of the graph, you can see the time it took to respond to the REM alarm. A Lucid
			Dream setting of something smaller than this can help train you to enter a lucid dream state.</p>

		<p><img src="Dream_Instructions_files/image022.jpg" alt="Last Sleep Info Graph"></p>

		<p>While viewing the graph, tap on the graph area to zoom in, and then you can drag on it to pan left and right
			to see things in more detail.</p>

		<h2 id="normal-alarm">Normal Alarm</h2>
		<p>The "Wake Alarm" is the normal morning alarm time. You can configure when it should go off at the latest. In
			the settings menu, there is an option for the alarm to go off between 5 and 10 minutes earlier than the set
			alarm if it detects your sleep state is light sleep. This will attempt to wake you more gently when you were
			close to waking up anyways. Use the "Wake Method" to select a gentle alarm up to the maximum time before the
			configured alarm.</p>

		<p>The "Snooze Time" menu allows you to select how long the alarm is delayed after you select "Snooze" while the
			alarm is active. This snooze option is only available for the normal alarm, not the REM alarm.</p>

		<p><img src="Dream_Instructions_files/image023.jpg" alt="Normal Alarm Settings"></p>

		<h2 id="starting-session">Starting a Sleep Session</h2>
		<p>After configuring the REM and normal alarm, choose "Start Sleep Session". The watch will summarize the alarm
			configurations and then go dark. Time to go to sleep!</p>

		<p><img src="Dream_Instructions_files/image024.png" alt="Starting Session"></p>

		<p>If you need to see the time during the night, rotate your wrist and after a second, the time and current REM
			cycle will show briefly.</p>

		<h2 id="settings">Settings Descriptions</h2>
		<ul>
			<li><strong>Snooze Time:</strong> Controls how long the alarm is moved back when snooze is selected during
				an alarm.</li>
			<li><strong>Wake Method:</strong> Controls the normal morning alarm behavior. When set to "At Alarm", the
				alarms behave normally, activating at the selected time. When set to "Gentle…", the alarm will activate
				up to the selected amount of time earlier than the alarm time. The alarm will activate when it first
				detects you are in light sleep within this time frame. If no light sleep state is detected before the
				configured alarm time, it will activate regardless of your sleep state. You can also disable the normal
				wake alarm here by settingh it for "Alarm Off".</li>
			<li><strong>Alarm Sound:</strong> The watch will play a sound when the alarm is activated. Note some watches
				may have audio muted, so it is recommended to test this or leave vibrate enabled.</li>
			<li><strong>Use Piezo:</strong> Use the piezo buzzer for the alarm sound. Only for watches with a piezo and
				no speaker! This will use the piezo buzzer to grandually increase the volume of the alarm instead of the
				recorded sound. </li>
			<li><strong>Alarm Vibrate:</strong> The watch will vibrate when the alarm is activated.</li>
			<li><strong>REM Alarm Vibrate Only:</strong> When enabled, even if the main alarm is set for an audible
				sound, the REM alarm will stay silent and just vibrate.</li>
			<li><strong>Motion Light:</strong> For MIP watches, if enabled the watch will turn on a dim backlight when
				the watch is moved during the sleep session. This will allow you to more easily read the current time
				and REM status.</li>
			<li><strong>Motion Shows Time:</strong> For MIP and AMOLED watches, if enabled the watch will show the time
				and REM status when it is moved during the sleep session.</li>
			<li><strong>Preview Wake Alarm:</strong> This will play the configured wake alarm for 7 seconds maximum.
				Toggle
				back off during alarm to turn it off immediately.</li>
			<li><strong>Preview REM/Lucid Alarm:</strong> This will play the configured REM/Lucid alarm for 7 seconds
				maximum or the currentlly configured Lucid alarm count. Toggle back off during alarm to turn it off
				immediately.</li>
			<li><strong>REM Avg:</strong> This menu does not control anything but shows your current REM average per
				night. If your average amount of REW is too low, no REM alarm will activate until you exceed 90 minutes
				of REM for the night.</li>
		</ul>

		<h2 id="notes">Special Notes – Read This!</h2>
		<ul>
			<li>Make sure your phone has notifications disabled (do not disturb) for sleep or the watch will buzz during
				the night. Phone notifications will come through while using the sleep activity.</li>
			<li>Make sure to charge your watch sufficiently. The all-night activity will use 5-10% battery, similar to a
				short run activity.</li>
			<li>Often watches have audio disabled, so make sure the vibrate is enabled.</li>
			<li>If the configured REM cycle is not reached or not long enough, the REM alarm may not trigger. Try again
				the next night and get better sleep.</li>
			<li>If the average amount of REM you have achieved over the last several days is too low, the REM alarm will
				not activate until you get at least 90min of REM.</li>
			<li>Short REM cycles or cycles close to the previous cycle are considered the same REM cycle.</li>
			<li>When the REM alarm triggers, simply press the Start/Stop button to acknowledge and return to sleep, but
				don’t forget your dream!</li>
		</ul>

		<p>The app uses the accelerometer and heartrate to detect your sleep state. While the algorithm works for many
			people it may not work perfectly for you. If you find that it does not work well, please contact the
			developer.</p>

		<p><img src="Dream_Instructions_files/image025.png" alt="Algorithm Diagram"></p>

		<p><small>#sleephack #luciddream</small></p>

		<div class="contact-box">
			<p><strong>Questions or Feedback?</strong></p>
			<p>If you have questions or feedback about the Dream Weaver, please visit the contact page.</p>
		</div>
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