If you\u2019ve ever struggled chronically with nightmares, you probably know exactly what lucid dreaming is and that lucid dreaming therapy (LDT) is one of the best ways to treat persistent bad dreams. For the rest of us, lucid dreams might not be as familiar.<\/p>\n
Lucid dreams are a type of vivid dream where you\u2019re aware you\u2019re asleep and aware that you are dreaming. Sometimes, people experience unprovoked lucid dreams. In fact, around 55 percent <\/a>of people have reported having had at least one. But it\u2019s also possible to learn how to lucid dream intentionally.<\/p>\n Below, we\u2019ll discuss some lucid dreaming techniques and why learning how to lucid dream can be beneficial.<\/p>\n There are several different cognitive techniques you can try to induce lucid dreaming, and there\u2019s no \u201cright\u201d one for lucid dreamers. There\u2019s just the one that works for you.<\/p>\n “Despite the decades of research on lucid dreaming, we still know very little about the neurobiology of this phenomenon,” notes Dr. Nayantara Santhi. “However, the use of recent technological advances in dream research, point to the prefrontal, parietal and temporal cortical areas being involved in lucid dreaming.”<\/p>\n “These areas of the brain are also involved in metacognitive processes during wakefulness. But it is critical to note that recent findings suggest that Lucid Dreaming is still a state of sleep, one with high levels of physiological activation during REM sleep.”<\/p>\n If you\u2019re a beginner with some time on your hands, learning to reality check over a period of weeks or months might be your best shot. If you want to try to start lucid dreaming right away, the Wake Back To Bed or WBTB method could be for you. And if you\u2019re just dabbling with the idea, some knowledge of the Wake Initiated Lucid Dreaming or WILD technique could be all it takes for you to induce a lucid dream without too much effort.<\/p>\n Reality checking\/reality testing is basically training your mind to be aware of itself and its own consciousness. This awareness of one\u2019s own thought processes is called metacognition, and we exhibit strikingly similar<\/a> levels when we\u2019re awake and when we\u2019re dreaming, meaning if you increase your metacognition while you\u2019re awake, you\u2019ll also increase it when you\u2019re in Rapid Eye Movement (REM) sleep<\/a>.<\/p>\n To increase your metacognitive abilities, perform reality checks while you\u2019re awake. There are a lot of different ways to boost your self awareness:<\/p>\n However, it\u2019s better not to do all these reality tests, since too many at once can confuse the brain. The best thing to do is pick the reality test you think will be the easiest to perform in your own dreams and practice this reality check multiple times a day during your waking hours. Training your brain to do it reflexively while you\u2019re awake can make you more likely to remember it when you\u2019re dreaming.<\/p>\n Keep a pen and pad by your bed so you can keep tabs on what you\u2019re dreaming, writing down every detail you can remember as soon as you wake up. A lot of people have repetitive dreams or at least dreams that follow a few key themes. Common themes include flying, breathing underwater, falling, being chased, being back in school, and being in their underwear in public.<\/p>\n If you have a dream a lot, being aware of the general situation and narrative can help your brain determine if it\u2019s dreaming. A brain that\u2019s familiar with the content of its own dreams is a brain better prepared to recognize them.<\/p>\n Mnemonic Induction of Lucid Dreams (MILD) is basically training your brain to recognize it\u2019s dreaming by reminding yourself you\u2019re going to recognize your dreams later. If you make the intention to remember you\u2019re dreaming, your brain will be more likely to do it.<\/p>\n To use this technique, first, think of a recent dream you can remember. Next, think about something odd or unreal from the dream\u2014something that would never happen in real life; this will be your dream sign. Then, think about the dream sign as you fall asleep, maintaining awareness that if you see the dream sign, you will know for sure you\u2019re dreaming. Try to fall asleep with the intention of recognizing when you start to dream. This can help up your likelihood of both seeing your dream sign and comprehending what it means.<\/p>\n Wake Back To Bed (WBTB) involves setting an alarm 5 or 6 hours after you fall asleep (making it more likely you\u2019ll wake up out of REM during a sleep cycle) and then writing down all the details of your dream before you go back to sleep, focusing on continuing the same dream.<\/p>\n When you wake during the REM stage, your brain is probably going to be dreaming. You do not necessarily have to enter REM sleep to experience a dream, as they can occur in other stages. However, you might find it easier to recall a dream if you are jolted out of REM sleep.<\/p>\n Waking up out of a regular dream, realizing it was a dream, and then trying to fall back asleep to reenter the dream with the knowledge it is, in fact, a dream can help you maintain awareness and control during subsequent sleep cycles.<\/p>\n Wake Initiated Lucid Dreaming (WILD) is basically WBTB, only you wake up naturally. With this technique, if you happen to wake out of a dream, even if it was a bad dream, keep your eyes closed and try to immediately go back to sleep. Focus your thoughts on recalling the content of the dream, and you might even try consciously continuing the narrative of the dream.<\/p>\n For instance, if you were dreaming about being chased by a monster, and you wake up during the chase, rather than bolting out of bed and assuring yourself it was a dream, try to direct the dream narrative. Maybe the monster shrinks to the size of a golf ball. Maybe it evaporates. If you take conscious control of the dream during waking, you might be able to maintain it once you fall back asleep.<\/p>\n Are lucid dreams good for you? Research suggests thatCognitive Techniques for Lucid Dreaming<\/h2>\n
Reality Checks<\/h3>\n
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Dream Journals<\/h3>\n
The MILD Technique<\/h3>\n
The WBTB Technique<\/h3>\n
The WILD Technique<\/h3>\n
Benefits of Lucid Dreaming<\/h2>\n