How to lucid dream

A Lucid dreaming is one where you are aware of the fact that you are dreaming. As we age we tend to lucid dream less and less, however there are a few, some scientifically researched, tips that may encourage dream consciousness.

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Steps

1- Day time preparation

First of all, keep a regular sleeping pattern and take steps to ensure decent sleep. If having difficulties with falling asleep, see How to fall asleep.

During the day it is useful to perform reality checks. Although this sounds a little ridiculous, habitually performing reality checks in real life can cause you to perform reality checks in your dreams. Once you are aware that you’re dreaming your consciousness is usually able to step in and take control.

2- Pre bedtime exercise

Pre bedtime exercises can take many forms, some requiring more effort than others, but most are based around a common theme.

Try and rethink reality as something based on your perception i.e. thinks are only the way they are because we perceive them that way. This will empower your consciousness when dreaming. Fanciful thought whilst trying to sleep may also encourage this process.

Theta binaural beats supposedly encourage lucidity

Another technique is fixation on your hands and self-prophesising that you will dream of them. Repeating the phrase “I will dream about you” for 30 minutes or so whilst staring at your hands before falling asleep or after waking up in the night will encourage your subconscious to entertain your suggestion and allow self-aware dreaming of your hands. This technique usually requires much practice before success is attained.

3- Whilst dreaming

As lucid dreaming is more prevalent during REM sleeping (which usually occurs just before waking), setting your alarm for various points in your sleep pattern (various timings have been suggested in the literature; every hour; 4 ½, 6, or 71/2 hours after falling asleep; 5 hours after falling asleep etc). After a few nights your natural body clock will anticipate these points of awakening and encourage REM sleep and therefor lucid dreaming.

4- When waking

Keeping a dream journal is one of the most effective steps towards attaining lucidity whilst dreaming. Every time that you wake, write the contents of your dream. When trying to recall your dream upon awakening, try not to move as the activation of your muscle neurons can distract the brain from its’ previous engagement. If still having difficulty with remembering, focus your attention on how you felt in the dream as this will often encourage more rational memory.

Sporadically read through your previous dreams in your dream journal and begin to appreciate patterns in situations, people, feelings etc. If you recognise these events whilst dreaming, you will become lucid.

Tips

“Reality checks” are incredibly useful to perform both awake and whilst dreaming. Practice in order for the action to be performed subconsciously.