Having a lucid dream means dreaming being aware of it and having the possibility to take control of the dream. In practice, it means passing from a simple baton to a director of one's dreams. In fact, during a lucid dream, you will have the opportunity to influence its plot. Many experts believe that having a lucid dream takes a lot of practice and time, but there are some strategies that can bring you closer to this experience in a single night. With the right preparation and applying special techniques, there is a good chance that you will be able to have a vivid dream that you will be able to remember clearly.
Steps
Part 1 of 3: Making the Most of Dreams
Step 1. Pay attention to your dreams
The MILD technique (acronym of "Mnemonic Induction of Lucid Dreams", in Italian "mnemonic induction of lucid dreams") urges you to reflect on the aspects that most frequently characterize your dreams before falling asleep. The aim is to be able to recognize these particularities in the very moment in which you are dreaming them. Before falling asleep, think about what are the hallmarks of your most recurring dreams. For example, you may have noticed that they include things like:
- Fantasy characters and places.
- Unusual places.
- People you really know.
- Illogical actions.
- Wishes that come true.
Step 2. Tell yourself that you will have interesting and memorable dreams
If you are convinced that you will be able to understand that you are dreaming and remember the experience once you wake up, the chances of succeeding increase. Before you fall asleep, make a promise similar to the following: "Tonight I'm going to have an extremely interesting dream. I can't wait for it to start to see where it takes me."
Step 3. Increase your intake of Vitamin B6
The results of some preliminary studies suggest that vitamin B6 can make dreams more vivid and easier to remember. Ask your doctor or pharmacist for advice on taking it as a supplement. You can take it before bed to encourage lucid dreaming. You can also increase your consumption of vitamin B6 by eating foods that are rich in it, for example:
- Avocado.
- Bananas.
- Legumes.
- Meat (beef, pork and poultry).
- Nuts.
- Whole grains.
- Breakfast cereals with added minerals and vitamins.
Step 4. Take a melatonin supplement
It is a naturally produced hormone that the researchers were able to synthetically replicate in the laboratory. Its main purpose is to regulate the sleep-wake cycle. Studies have shown that it is also able to increase the vividness and originality of dreams. This increases the chances that you will be able to realize that you are dreaming. Ask your doctor or pharmacist for advice and try taking melatonin before trying to have a lucid dream.
- Melatonin is available both in capsules and in other forms, for example liquid.
- It can cause unwanted side effects or negatively interact with other medications. So remember to ask your doctor for advice before taking it.
Step 5. Take 5-HTP (5-hydroxytryptophan)
It is a substance that in turn derives from another substance, L-tryptophan (LT), and comes from the seeds of an African tropical plant named Griffonia simplicifolia. 5-HTP is used to treat insomnia and other illnesses, and some have argued that it can be helpful in promoting lucid dreaming.
- This active ingredient is available in the form of pills that can be purchased at the pharmacy.
- 5-HTP can cause unwanted side effects, for example nausea and muscle problems; it can also negatively interact with many other substances and drugs, for example antidepressants. Ask your doctor for advice before taking it.
Step 6. Take Galantamine
It is a drug frequently used in Alzheimer's therapies, as it can induce an increase in substances that improve brain function and memory. Studies have shown that it can promote more vivid dreams, which can increase your chances of having a lucid dream.
- Galantamine is available in different forms, for example liquid or in capsules. Ask your pharmacist for advice.
- It can cause unwanted side effects, such as stomach upset. Ask your doctor for advice before deciding to take it.
- Since it can promote more vivid dreams, it also puts you at risk of having nightmares.
Part 2 of 3: Realizing You Are Dreaming
Step 1. Use the "reality check" method
More specifically, this technique is called "Reflection" or "RCT" (from "Reality Control Test"). Its purpose is to train you to critically analyze the world around you to learn to grasp those oddities that indicate that you are in a dream at that moment. What you need to do is ask yourself the question often, "Am I dreaming right now or am I awake?". In case you are dreaming, you are more likely to notice.
Step 2. Apply the WBTB (acronym for "Wake Back to Bed") technique
This method recommends that you go to sleep at your usual time and set your alarm an hour earlier than normal to help you notice that you are in the middle of a dream. When you hear the alarm sound, instead of getting out of bed, stay focused to try to start a new dream or re-enter the previous one.
To make it easier to return to the previous dream, try not to think about the fact that you are awake. Don't get out of bed and don't do anything else that might distract you. Immediately bring your mind back to the dream you were having and imagine how it could go on
Step 3. Set several alarms to capture various moments when you are dreaming
The results of the studies carried out show that generally each cycle of dreams lasts about 90 minutes. By setting the alarm at similar intervals, you will be more likely to be able to remember what you were dreaming of. The sound will not completely remove you from the dream, so you will be able to resume dreaming in a state of lucidity. If you find that you have woken up completely, use the WBTB technique to try to re-enter the dream.
Dreams made shortly before waking up tend to last longer, so try setting your alarm about 6-7 hours after you went to sleep, depending on your personal habits
Part 3 of 3: Increase Your Chances of Success
Step 1. Make sure you get the right amount of rest
If you are very tired, it is likely that you will fall into a deep sleep, thus having a hard time waking up and remembering what you dreamed of. Moreover, fatigue makes it even more difficult to understand if you are dreaming. Try to have a lucid dream on a night when you feel rested and mentally capable.
Step 2. As soon as you wake up, immediately think back to the dream you were having
When you realize that you are alert, immediately bring your mind back to the dream that has just ended. Don't change your position in bed, don't talk, and don't do any other activity that might distract your attention. Simply think back to what you were dreaming of, trying to bring to mind as many details as possible. This way you won't risk forgetting it.
Step 3. Keep a dream journal
It can be a simple notebook or diary to use to write down the dreams you have. Keep it on the bedside table along with a pen, so you can quickly grab it as soon as you wake up. Some studies have suggested that getting into the habit of writing down your dreams increases your chances of having a lucid dream. Even simply saying to yourself that you intend to record your dreams as soon as you wake up, you are more likely to notice that you are dreaming.
- Write down any dreams you remember, even those that seem less interesting or coherent on the surface.
- If you can't remember a dream in full, write down the parts you have memorized anyway, even if it's just a detail about a face, place, or phrase.
- It is essential to write down everything you remember in the first moments following awakening. The longer you wait, the more you run the risk of forgetting about it.
- Writing while in bed increases your chances of being able to remember what you dreamed of.
Advice
- Lucid dreams can help people who have recurring nightmares by controlling negative images and turning them into positive ones.
- Trying to have a lucid dream could cause sleep paralysis; if so, don't be afraid. You may see some scary creatures, but don't forget they're not real. If you can't move, try bending your fingers or toes only. Sleep paralysis generally occurs after waking up from a dream, so the best thing to do is try to fall back asleep.
