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How to Lucid Dream for Beginners

How to Lucid Dream for Beginners

A lucid dream is when the dreamer realizes that he or she is dreaming. People who have lucid dreams are aware of their current dream state, and some can control their activities and change the world of their dreams. Most lucid dreams occur during rapid eye movement (REM) sleep, a sleep period in which brain activity in the prefrontal cortex is increased but muscles are essentially stationary.

    Is having lucid dreams harmful?

    Lucid dreams are generally harmless, and given the development of motor skills, reduced anxiety, improved creativity, and proper supervision, they may even help treat disorders such as PTSD. Nevertheless, there are certain risks.

    In some cases, methods of inducing lucid dreaming can disrupt the sleep cycle, increasing symptoms of mental health problems such as depression. Dissociation, blurred boundaries between imagination and reality, and sleep paralysis are all possible side effects of sleep disturbances (conscious but unable to move). Before giving clarity, talk to your therapist or sleep professional, especially if you have sleep problems.

    How to Do Lucid Dreaming

    Although more scientific research is needed on how lucid dreams function, there are several methods you can use to generate lucid dreams.

    Maintain good sleep habits. Having a lucid dream requires consistent sleep hygiene. Create and stick to sleep habits that work for you. Maintain a cool, dark sleeping environment. Avoid coffee and alcohol in the evening. Remove all electronic devices from the bedroom and avoid looking at screens at least 30 minutes before bedtime. Night Ritual can help you relax your mind and prepare you for a restful night's sleep. Good sleep hygiene ensures that you get enough sleep each night to experience the REM sleep needed for lucid dreaming

    Lucid dreaming requires metacognition, that is, knowledge of your own ideas. Writing your dreams on a regular basis is a great technique to improve your self-awareness and increase the frequency of your lucid dreams. Make it a habit to keep a journal and pen by your bedside and write down what you remember from your dreams each time you wake up. Handwriting can help you remember your dreams and nightmares better. Examine your personal diary entries for trends or clues from previous dreams.

    Create a reality check mechanism. Regular reality checks throughout the day to be aware of being awake are used in this strategy. The goal is to improve metacognition (knowledge of one's thoughts) and learn to distinguish the difference between reality and dreams. Checking in the mirror for anomalies, checking that the watch is running regularly, and sliding your index finger into the palm of your hand to see if it's stationary are all common reality check strategies. Practicing these easy reality tests in your waking life can help your brain prepare for reality tests and gain clarity in your dreams.

    A lucid dream induction experiment using mnemonics. 

    Prospective memory, a type of memory that involves establishing intentions for future behavior, is central to the mnemonic induction of lucid dream (MILD) approach. Concentrate on recent dreams that come to mind as you fall asleep. Try to find the omen in your dream. Something strange about the dream situation you recalled. Go back to the same dream and set your goal to become conscious while you are having that dream. Say to yourself, "When I dream tonight, I will remember that I am dreaming." The purpose of the MILD technique is to return to the same dream, identify unrealistic aspects of the dream state, and make yourself a lucid dream.

    Try the “get up and go back to bed” method. When you go back into REM sleep, the WBTB approach tries to trick your conscious brain into continuing to work. Set an alarm clock for 5-6 hours after bedtime. Get out of bed and do something energizing as soon as you wake up. Consider engaging in mind-stimulating activities such as reading, writing, or meditation. Go back to sleep after 20-60 minutes. If the strategy is successful, the conscious mind will continue to engage as the body returns to REM sleep.

    If you want to try lucid dreaming on your own, keep in mind that it takes time to master. As your metacognition improves and you become more aware of your previous dreams, you are more likely to have lucid dreams.

    Advantages of Lucid Dreams

    Choose your Dream

    You are no longer a slave to bizarre dreams about seemingly trivial events that happen during the day. Instead, you choose the image you want to witness while you sleep. Our subconscious mind is a sophisticated system, so even if you've never been to Paris, the degree of detail your mind makes up will amaze you.


    Your creativity is the only limit to lucid dreaming. You will be amazed at what your conscious and subconscious thoughts can do when you work together to build a new nation. Perhaps you will come up with a wonderful, life-saving innovation.

    Reunion with a forgotten lover

    If you lose someone you love and miss them badly, seeing them in a dream may find solace in a conversation in which you become a participant rather than a bystander. Many of us have had nightmares in the past about the person we care about.

    Gossip often confuses me, and I wonder why we talked about emptying the dishwasher when we woke up feeling helpless and had more interesting stories to tell.

    Get rid of fear

    This is a great opportunity to relieve anxiety because it has no effect. Nothing can harm you while you are dreaming. If you have a fear of heights, dream of skydiving! If public speaking is tense, create a scenario in which you give a standing ovation speech.

    Contacting the subconscious mind

    Our subconscious mind is more powerful than our conscious mind, and its programming is always running in the background. If you've tried to change your addiction or self-destructive habit, but have failed, it's your subconscious at work. You can talk to your subconscious mind and possibly edit it during a lucid dream!

    Improve athletic performance

    If you want to improve on anything, like playing an instrument, daydreaming about it is a simple approach to "practice" and develop. When you lucid dream about the talent you want to achieve, you will find that if you add practice hours to your dream, you will master it much faster.

    More comfortable sleep

    Rather than waking up by surprise from an unexpected dream, staying in a state of awareness allows you to fully experience it without waking up. Better sleep is the result of less disturbance.


    Whether you remember it or not, your subconscious mind is like a huge database of everything you've done. You may not have known what is going on around you, but your subconscious mind is tracking everything.

    A lucid dream may be just what you need to stimulate creativity and consolidate thoughts that were previously in your subconscious mind.

    There will be no nightmares.

    If you're after a fire-breathing dragon, you no longer have to act as a victim. Instead, summon a sword and fearlessly turn around to defeat the monster.

    Whatever nightmare you are experiencing, if you learn the art of lucid dreaming, you will be able to manage it, or at least take comfort in the knowledge that nothing will harm you.

    Most people have had at least one lucid dream in their lifetime. On the other hand, having regular lucid dreams is a skill in the chosen few.


    Proponents of lucid dreaming claim that real-world applications offer significant benefits, such as lowering anxiety, increasing creativity, or helping people find solutions to problems. Recurrent nightmares, PTSD, and depression were all treated with lucid dreams.

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    About the author

    Jennifer Holloway

    Jennifer Holloway

    Jennifer Holloway lives in Denton, TX with her husband Rob. She has two adorable, rambunctious daughters and a husband who is patient, sweet and understanding. She’s also an avid reader who loves to write about the characters that inhabit her imagination. Holloway loves to spend time in the outdoors, with her family and friends, or reading. She has a degree in English with a minor in Philosophy from the University of North Texas.

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