Lucid Dreaming: How to Lucid Dream in 5 Steps

Lucid dreaming occurs when a dreamer becomes aware that they are in a dream. Lucid dreamers are conscious of their current dream state, and some are able to control their actions and change the environment in their dreams. Most lucid dreams happen during rapid eye movement (REM) sleep, the stage of the sleep cycle when brain activity in the prefrontal cortex is heightened but your muscles are mostly paralyzed.

Lucid dreaming is generally safe, and it may even help strengthen motor skills, relieve anxiety, improve creativity, and, with proper guidance, treat conditions like PTSD. However, there are some risks.

Lucid dreaming induction techniques sometimes require interrupting your sleep cycle, which may exacerbate the symptoms of existing mental health conditions like depression. Other side-effects of sleep disturbances may include dissociation, blurring the lines between fantasy and reality, and sleep paralysis (when you are conscious but unable to move). Talk to a therapist or sleep specialist before trying to induce lucidity, especially if you suffer from any sleep disorders.

While there is still much scientific research to be done about how lucid dreams work, there are a few techniques you can use to induce lucid dreaming.

1. 1. Practice good sleep hygiene. Consistent sleep hygiene is useful for lucid dreaming. Find a sleep schedule that works for you, and stick to it. Keep your sleeping environment cool and dark. Avoid caffeine and alcohol in the evening. Move your electronic devices out of the bedroom, and avoid screens at least thirty minutes before bed. A bedtime routine helps your mind relax and prepare for deep sleep. Good sleep hygiene helps you get enough hours of sleep each night to regularly experience REM sleep, an important step for lucid dreaming.
2. 2. Use a dream journal. Lucid dreaming requires metacognition, an awareness of your own thoughts. Consistent dream journaling is a great way to enhance your self-awareness and potentially increase the frequency of lucid dreaming experiences. Keep a notebook and pen on your nightstand, and get into the habit of writing down what you remember from your dreams every time you wake up. Writing by hand can help train your consciousness to be more aware of your dreams and nightmares. Review your own journal entries to remind yourself of patterns or signals from your past dreams.
3. 3. Develop a reality-testing system. This technique involves regular reality checks throughout the day during which you notice the fact that you’re awake. The goal is to increase metacognition (awareness of your own thoughts) and become accustomed to distinguishing between your real life and your dreams. Common reality-checking techniques include looking into mirrors for irregularities, checking the time to see if it is progressing normally, and pressing your index finger into your palm to determine if it is solid. Performing these simple reality tests throughout your waking life will prepare your brain to try reality tests in a dream and gain lucidity.
4. 4. Experiment with the mnemonic induction of lucid dreams. The mnemonic induction of lucid dreams (MILD) technique centers around prospective memory, a form of memory that involves setting an intention for a future action. As you drift off to sleep, focus your attention on a recent dream you remember. Try to identify a dream sign—something that felt surreal about the scenario of your remembered dream. Set your intention on returning to that same dream, and visualize becoming lucid within it. Repeat a mantra like, “When I dream tonight, I will remember that I am dreaming.” The goal of the MILD technique is to fall back into the same dream, notice the unreal characteristics of your dream state, and will yourself into a lucid dream.
5. 5. Try the wake back to bed technique. The WBTB technique aims to trick your conscious brain into staying active as you re-enter REM sleep. Start by setting your alarm clock for five to six hours after your bedtime. When you wake, get out of bed and do something active. Consider an activity that stimulates your mind like reading, writing, or even meditation. After 20 to 60 minutes, go back to sleep. If the method works, your conscious mind will remain active even as your body falls back into REM sleep.

If you decide to try lucid dreaming for yourself, be patient—the practice takes time. As you improve your metacognition and become more mindful about past dreams, the likelihood of a lucid dream will continue to increase.

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