Table of ContentsView AllTable of ContentsHow Lucid Dreaming WorksWhat a Dream Analyst Has to Say About Lucid DreamingHow Do You Trigger Lucid Dreams?Keep a Dream JournalExploring and Enjoying Lucid DreamingHow to Control What Happens in Your Lucid DreamPracticing Safety in Lucid Dreaming

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Table of Contents

How Lucid Dreaming Works

What a Dream Analyst Has to Say About Lucid Dreaming

How Do You Trigger Lucid Dreams?

Keep a Dream Journal

Exploring and Enjoying Lucid Dreaming

How to Control What Happens in Your Lucid Dream

Practicing Safety in Lucid Dreaming

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Every night, we drift off to sleep and slip off into a surreal dream state where anything can happen. Most people aren’t able to remember the fantastical details that unfurl in the subconscious once they’re awake.

Yet some individuals can develop the rare skill of lucid dreaming—where one is conscious of their own thinking processes. In other words, in a lucid dream, you are aware you are within the dream as it’s happening. You may even have the ability to control what’s happening in the dream.

We interviewed a dream analyst to teach us how to lucid dream—read ahead to learn more about how lucid dreaming works and how to do it.

Approximately 58% of people have experienced a lucid dream at some point, and an additional 21% are considered frequent lucid dreamers.

A Brief History of Lucid Dreaming

Lucid Dreaming Occurs in REM Sleep

When you’re having a lucid dream, there are higher levels of neural activity occurring in the prefrontal regions of the brain.

Researchers began studying lucid dreaming extensively in the 1970s and it was discovered that lucid dreaming occurs duringREM sleep. And it’s most likely that lucid dreaming will occur during REM sleep later in the night.

According toMatthias Dettmann, MSc, a psychologist who uses dream interpretation in his therapy practice, the duration of sleep needed to have a lucid dream can vary among individuals.

How Much Sleep Do You Need to Have a Lucid Dream?

“Generally, it is believed that longer periods of uninterrupted sleep, especially during the latter half of the night when REM sleep is more abundant, increase the likelihood of entering a lucid dream state,” he says.

A good night’s restis made up of two different cycles of sleep—non-rapid eye movement (NREM) and rapid eye movement (REM). This is further segmented into additional stages known as N1, N2, N3, and N4 to represent a continuum of varying sleep states.

NREM sleep, otherwise known as “quiet sleep,” accounts for 75%-80% of sleep and is associated with musclerelaxation, memory consolidation, and bodily relaxation. REM sleep accounts for 25% of sleep and is associated with rapid eye movement, intense dreaming, and an active brain.

Matthias Dettmann, MSc, PsychologistGenerally, it is believed that longer periods of uninterrupted sleep (especially during the latter half of the night when REM sleep is more abundant) increase the likelihood of entering a lucid dream state.

Matthias Dettmann, MSc, Psychologist

Generally, it is believed that longer periods of uninterrupted sleep (especially during the latter half of the night when REM sleep is more abundant) increase the likelihood of entering a lucid dream state.

Many research studies show that REM sleep aids emotional processing during your waking life. Additionalneuroimagingstudies also show that the brain processes responsible for regulating dreams and emotional significance in sleep thoughts share similar neural structures to those involved in controlling emotions while awake.

There are a number of ways to trigger lucid dreaming and this involves mental training. To determine the most effective approach for you, it may be necessary to try out different methods.

Megan Mary, Dream AnalystOnce you are able to enter an advanced state of lucidity, you can literally control anything which presents itself as part of your dream. You can decide to completely change your scenery, the direction of the dream, who you are interacting with, and ultimately the outcome of the dream.

Megan Mary, Dream Analyst

Once you are able to enter an advanced state of lucidity, you can literally control anything which presents itself as part of your dream. You can decide to completely change your scenery, the direction of the dream, who you are interacting with, and ultimately the outcome of the dream.

Below are several tools you can experiment with.

Reality Testing

Reality testing is the practice of questioning reality during your waking hours which can carry over into your dreams and trigger lucidity.

By cultivating awareness, it aids with metacognitive ability which stimulates the prefrontal brain region. This helps with the development of critical awareness to better distinguish between wakefulness and the dream state.

Try observing yourself, the environment, and people’s behaviors throughout the day to check for anything unusual or out of place. Whenever something is inconsistent, strange, or different from your environment, get in the habit of asking yourself if you’re dreaming.

The most effective techniques are the methods where it has a specific action in real life and a different reaction in a dream. So, the following are meant to be done during the dayandduring the dream. According to Dettman, for example, in the real world when you push your finger through your palm, it meets resistance but in a dream, the finger will pass through.

Examples of Reality Tests You Can TryDettman shares other examples of reality testing that you can try during your day. Then, at night the same action during the day will produce a different outcome in your dream:Look at a clock: Can you read the time or are the details of the numbers unintelligible?Look at the mirror: Can you see your own reflection or something else in the mirror?Examine your hands: Do your hands look normal or do your hands look odd the longer you look at them?Turn on a light switch: Does the light turn on normally or is the light malfunctioning?Plug your nose and try to breathe: Can you not breathe or are you able to breathe normally although your nose is plugged?

Examples of Reality Tests You Can Try

Dettman shares other examples of reality testing that you can try during your day. Then, at night the same action during the day will produce a different outcome in your dream:Look at a clock: Can you read the time or are the details of the numbers unintelligible?Look at the mirror: Can you see your own reflection or something else in the mirror?Examine your hands: Do your hands look normal or do your hands look odd the longer you look at them?Turn on a light switch: Does the light turn on normally or is the light malfunctioning?Plug your nose and try to breathe: Can you not breathe or are you able to breathe normally although your nose is plugged?

Dettman shares other examples of reality testing that you can try during your day. Then, at night the same action during the day will produce a different outcome in your dream:

It’s important you try these techniques several times throughout the day. To reap the benefits, perform the reality tests with full mindfulness not when you’re going through the motions of your day.

To help induce lucid dreams, Dettmann recommends recording your dreams immediately upon waking.

Why Does This Help?This practice reinforces your intention to remember dreams, capture vivid details, and identify recurring themes or symbols.

Why Does This Help?

This practice reinforces your intention to remember dreams, capture vivid details, and identify recurring themes or symbols.

Dettmann notes a dream journal is highly beneficial for dream recall to recognize dream patterns, and enhance self-awareness within dreams.

“Over time, this practice strengthens your dream recall abilities and helps you become more attuned to the subtle nuances of your dreams,” he says.

MILD Technique

How to Use the MILD Technique“[The technique] involves setting an intention to become lucid while falling asleep and using a mnemonic phrase or visualization to reinforce this intention,” Dettman says. For example, he advises repeating the phrase ‘I will realize I’m dreaming’ and mentally imagining yourself becoming aware of a dream right before you sleep so it remains top of mind.

How to Use the MILD Technique

“[The technique] involves setting an intention to become lucid while falling asleep and using a mnemonic phrase or visualization to reinforce this intention,” Dettman says. For example, he advises repeating the phrase ‘I will realize I’m dreaming’ and mentally imagining yourself becoming aware of a dream right before you sleep so it remains top of mind.

For the last step, remind yourself of youraffirmationsand visualizations that you will remember you are dreaming.

“MILD combines the power of intention, visualization, and prospective memory to enhance the likelihood of achieving lucidity,” Dettmann says.

Wake-Back-to-Bed

Megan Mary, a dream analystand founder ofWomen’s Dream Analysispoints out the wake-back-to-bed method (WBTB)can be effective since some of your most vivid dreams can occur in the early morning hours.

What Is the Wake-Back-to-Bed Method?The WBTB method involves waking up at some point in the morning, staying away for a certain amount of time, then going back to bed.

What Is the Wake-Back-to-Bed Method?

The WBTB method involves waking up at some point in the morning, staying away for a certain amount of time, then going back to bed.

This is when your REM sleep is deepest meaning your dreams last longer at this stage. Lucid dreams are obtained more easily after several hours of sleep as well.

“Use this time to repeat your mantra or affirmation about what you hope to achieve in your dream,” Mary says. She also notes the power of suggestion is strong. While it seems simple to repeat affirmations to trigger lucid dreams, doing so may allow you to have a lucid dream.

Meditation and Dream Awareness

This might be one of the most important techniques of all. Before you can conquer the dream, it’s important to remember the dream.

“If you want to lucid dream, you need to become a high dream recaller first,” Mary says.

Using regular meditation techniquesenhances self-awareness, concentration, and the ability to recognize dream signs and triggers.

Starting a mindfulness practice heightens awareness of your breathing, physical sensations, and environment. By being mindfully present and “in the now,” the practice improves cognitive skills such as attention and metacognition.

A recent study in 2022 reported practicing mindfulness during waking hours is positively related to lucidity in dreams. Researchers in the same study also found individuals with high levels of meditation expertise and practice lucid dream induction report lowernightmarefrequency.

“Meditation is a crucial practice for quieting the busy mind. When the noise turns down, you allow for our inner knowing to emerge. You also are able to listen better to the very subtle messages from yoursubconscious,” Mary says.

Herbs

Herbs can help with lucid dreaming. One perennial herb calledArtemesia vulgarism, also called mugwort,contains an active compound that has been known for dream recall and the induction of lucid dreaming.

Lucid dreaming can be a magical experience to explore the subconscious. To fully access the benefits, Mary recommends maintaining the phenomenal state with techniques such as:

Why People Have Similar Dreams

After stabilizing the dream, you can engage with the dream environment to explore dreamscapes to interact with dream characters as well as manipulate any objects.

“Once you are able to enter an advanced state of lucidity, you can literally control anything which presents itself as part of your dream,” Mary says. “You can decide to completely change your scenery, the direction of the dream, who you are interacting with, and ultimately the outcome of the dream.”

Mary notes that within the dream community, the ability to control lucid dreams is a must for those interested in self-development. Overcoming obstacles in your subconscious can be a powerful tool in your waking life as well.

Face Your Fears in Lucid Dreams

Research shows that the brain’s amygdala, which is the major processing center for emotions, plays a big role during intense dreaming.Theoretically, that means you canface your fearsin a lucid dream and effectively minimize their impact in the real world.

Lucid dreaming can be a magical and fulfilling experience, allowing you to explore your inner world and subconscious. As you practice more, it’s important to maintain a healthy balance between waking life and the dream world so that lucid dreaming does not interfere with real-life responsibilities.

Mary advises reminding yourself that you can control your dreams—your dreams do not control you.

“Learning the techniques of lucid dreaming can have a profound effect on your personal waking life. When you are able to step into your own self-confidence and regain a sense of control over your dreams, there is a reflexive synergy that happens while you are awake,” Mary says.

Prevent Dream Hangovers

Dreams with high emotional content and a lot of brain activity can create a “dream hangover” where you feel exhausted as soon as you wake up. Self-care practices are key for prevention.

Some self-care practices to ensure a positive and safe dream experience include:

Summary

The relationship between your dreams, waking life, and emotional processing is more intertwined than we think. There are many proven benefits in cultivating your awareness and learning how to engage with your mind intentionally.

Why not make use of an activity that takes up one-third of our lives?  With practice, you can conquer this useful skill and reap benefits to your emotional health and cognitive function. As you lucid dream, you can learn how to explore your subconscious and develop new skills.

3 Dream Interpretation Tips, From a Psychotherapist

19 SourcesVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Baird B, Mota-Rolim SA, Dresler M.The cognitive neuroscience of lucid dreaming.Neurosci Biobehav Rev. 2019;100:305-323. doi:10.1016/j.neubiorev.2019.03.008Lucid dreaming incidence: A quality effects meta-analysis of 50 years of research.Consciousness and Cognition. 2016;43:197-215.Gott J, Rak M, Bovy L, et al.Sleep fragmentation and lucid dreaming.Conscious Cogn. 2020;84:102988. doi:10.1016/j.concog.2020.102988The 4 stages of sleep(Nrem and rem sleep cycles). Verywell Health.Colten HR, Altevogt BM, Research I of M (US) C on SM and.Sleep Physiology. National Academies Press (US); 2006.Patel AK, Reddy V, Shumway KR, Araujo JF.Physiology, sleep stages. In:StatPearls. StatPearls Publishing; 2023.Alpha waves and sleep. Sleep Foundation.Picard-Deland C, Carr M, Paquette T, Saint-Onge K, Nielsen T.Sleep spindle and psychopathology characteristics of frequent nightmare recallers.Sleep Med. 2018;50:113-131.Elkhenany H, AlOkda A, El-Badawy A, El-Badri N.Tissue regeneration: Impact of sleep on stem cell regenerative capacity.Life Sci. 2018;214:51-61.What happens during nrem sleep?Sleep Foundation.Scarpelli S, Bartolacci C, D’Atri A, Gorgoni M, De Gennaro L.The functional role of dreaming in emotional processes.Front Psychol. 2019;10:459.Loo MR, Cheng SK.Dream lucidity positively correlates with reality monitoring.Conscious Cogn. 2022;105:103414.Aspy DJ.Findings from the international lucid dream induction study.Front Psychol. 2020;11:1746.Erlacher D, Stumbrys T.Wake Up, Work on Dreams, Back to Bed and Lucid Dream: A Sleep Laboratory Study.Front Psychol. 2020;11:1383. Published 2020 Jun 26. doi:10.3389/fpsyg.2020.01383Can mindfulness relieve more than stress?Verywell Mind.Baird B, Riedner BA, Boly M, Davidson RJ, Tononi G.Increased lucid dream frequency in long-term meditators but not following MBSR training.Psychol Conscious (Wash D C). 2019;6(1):40-54.Tzioridou S, Dresler M, Sandberg K, Mueller EM.The role of mindful acceptance and lucid dreaming in nightmare frequency and distress.Sci Rep. 2022;12(1):15737.Adams JD, Garcia C.The advantages of traditional chumash healing.Evid Based Complement Alternat Med.De Gennaro L, Cipolli C, Cherubini A, et al.Amygdala and hippocampus volumetry and diffusivity in relation to dreaming.Hum Brain Mapp. 2011;32(9):1458-1470.

19 Sources

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Baird B, Mota-Rolim SA, Dresler M.The cognitive neuroscience of lucid dreaming.Neurosci Biobehav Rev. 2019;100:305-323. doi:10.1016/j.neubiorev.2019.03.008Lucid dreaming incidence: A quality effects meta-analysis of 50 years of research.Consciousness and Cognition. 2016;43:197-215.Gott J, Rak M, Bovy L, et al.Sleep fragmentation and lucid dreaming.Conscious Cogn. 2020;84:102988. doi:10.1016/j.concog.2020.102988The 4 stages of sleep(Nrem and rem sleep cycles). Verywell Health.Colten HR, Altevogt BM, Research I of M (US) C on SM and.Sleep Physiology. National Academies Press (US); 2006.Patel AK, Reddy V, Shumway KR, Araujo JF.Physiology, sleep stages. In:StatPearls. StatPearls Publishing; 2023.Alpha waves and sleep. Sleep Foundation.Picard-Deland C, Carr M, Paquette T, Saint-Onge K, Nielsen T.Sleep spindle and psychopathology characteristics of frequent nightmare recallers.Sleep Med. 2018;50:113-131.Elkhenany H, AlOkda A, El-Badawy A, El-Badri N.Tissue regeneration: Impact of sleep on stem cell regenerative capacity.Life Sci. 2018;214:51-61.What happens during nrem sleep?Sleep Foundation.Scarpelli S, Bartolacci C, D’Atri A, Gorgoni M, De Gennaro L.The functional role of dreaming in emotional processes.Front Psychol. 2019;10:459.Loo MR, Cheng SK.Dream lucidity positively correlates with reality monitoring.Conscious Cogn. 2022;105:103414.Aspy DJ.Findings from the international lucid dream induction study.Front Psychol. 2020;11:1746.Erlacher D, Stumbrys T.Wake Up, Work on Dreams, Back to Bed and Lucid Dream: A Sleep Laboratory Study.Front Psychol. 2020;11:1383. Published 2020 Jun 26. doi:10.3389/fpsyg.2020.01383Can mindfulness relieve more than stress?Verywell Mind.Baird B, Riedner BA, Boly M, Davidson RJ, Tononi G.Increased lucid dream frequency in long-term meditators but not following MBSR training.Psychol Conscious (Wash D C). 2019;6(1):40-54.Tzioridou S, Dresler M, Sandberg K, Mueller EM.The role of mindful acceptance and lucid dreaming in nightmare frequency and distress.Sci Rep. 2022;12(1):15737.Adams JD, Garcia C.The advantages of traditional chumash healing.Evid Based Complement Alternat Med.De Gennaro L, Cipolli C, Cherubini A, et al.Amygdala and hippocampus volumetry and diffusivity in relation to dreaming.Hum Brain Mapp. 2011;32(9):1458-1470.

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Baird B, Mota-Rolim SA, Dresler M.The cognitive neuroscience of lucid dreaming.Neurosci Biobehav Rev. 2019;100:305-323. doi:10.1016/j.neubiorev.2019.03.008Lucid dreaming incidence: A quality effects meta-analysis of 50 years of research.Consciousness and Cognition. 2016;43:197-215.Gott J, Rak M, Bovy L, et al.Sleep fragmentation and lucid dreaming.Conscious Cogn. 2020;84:102988. doi:10.1016/j.concog.2020.102988The 4 stages of sleep(Nrem and rem sleep cycles). Verywell Health.Colten HR, Altevogt BM, Research I of M (US) C on SM and.Sleep Physiology. National Academies Press (US); 2006.Patel AK, Reddy V, Shumway KR, Araujo JF.Physiology, sleep stages. In:StatPearls. StatPearls Publishing; 2023.Alpha waves and sleep. Sleep Foundation.Picard-Deland C, Carr M, Paquette T, Saint-Onge K, Nielsen T.Sleep spindle and psychopathology characteristics of frequent nightmare recallers.Sleep Med. 2018;50:113-131.Elkhenany H, AlOkda A, El-Badawy A, El-Badri N.Tissue regeneration: Impact of sleep on stem cell regenerative capacity.Life Sci. 2018;214:51-61.What happens during nrem sleep?Sleep Foundation.Scarpelli S, Bartolacci C, D’Atri A, Gorgoni M, De Gennaro L.The functional role of dreaming in emotional processes.Front Psychol. 2019;10:459.Loo MR, Cheng SK.Dream lucidity positively correlates with reality monitoring.Conscious Cogn. 2022;105:103414.Aspy DJ.Findings from the international lucid dream induction study.Front Psychol. 2020;11:1746.Erlacher D, Stumbrys T.Wake Up, Work on Dreams, Back to Bed and Lucid Dream: A Sleep Laboratory Study.Front Psychol. 2020;11:1383. Published 2020 Jun 26. doi:10.3389/fpsyg.2020.01383Can mindfulness relieve more than stress?Verywell Mind.Baird B, Riedner BA, Boly M, Davidson RJ, Tononi G.Increased lucid dream frequency in long-term meditators but not following MBSR training.Psychol Conscious (Wash D C). 2019;6(1):40-54.Tzioridou S, Dresler M, Sandberg K, Mueller EM.The role of mindful acceptance and lucid dreaming in nightmare frequency and distress.Sci Rep. 2022;12(1):15737.Adams JD, Garcia C.The advantages of traditional chumash healing.Evid Based Complement Alternat Med.De Gennaro L, Cipolli C, Cherubini A, et al.Amygdala and hippocampus volumetry and diffusivity in relation to dreaming.Hum Brain Mapp. 2011;32(9):1458-1470.

Baird B, Mota-Rolim SA, Dresler M.The cognitive neuroscience of lucid dreaming.Neurosci Biobehav Rev. 2019;100:305-323. doi:10.1016/j.neubiorev.2019.03.008

Lucid dreaming incidence: A quality effects meta-analysis of 50 years of research.Consciousness and Cognition. 2016;43:197-215.

Gott J, Rak M, Bovy L, et al.Sleep fragmentation and lucid dreaming.Conscious Cogn. 2020;84:102988. doi:10.1016/j.concog.2020.102988

The 4 stages of sleep(Nrem and rem sleep cycles). Verywell Health.

Colten HR, Altevogt BM, Research I of M (US) C on SM and.Sleep Physiology. National Academies Press (US); 2006.

Patel AK, Reddy V, Shumway KR, Araujo JF.Physiology, sleep stages. In:StatPearls. StatPearls Publishing; 2023.

Alpha waves and sleep. Sleep Foundation.

Picard-Deland C, Carr M, Paquette T, Saint-Onge K, Nielsen T.Sleep spindle and psychopathology characteristics of frequent nightmare recallers.Sleep Med. 2018;50:113-131.

Elkhenany H, AlOkda A, El-Badawy A, El-Badri N.Tissue regeneration: Impact of sleep on stem cell regenerative capacity.Life Sci. 2018;214:51-61.

What happens during nrem sleep?Sleep Foundation.

Scarpelli S, Bartolacci C, D’Atri A, Gorgoni M, De Gennaro L.The functional role of dreaming in emotional processes.Front Psychol. 2019;10:459.

Loo MR, Cheng SK.Dream lucidity positively correlates with reality monitoring.Conscious Cogn. 2022;105:103414.

Aspy DJ.Findings from the international lucid dream induction study.Front Psychol. 2020;11:1746.

Erlacher D, Stumbrys T.Wake Up, Work on Dreams, Back to Bed and Lucid Dream: A Sleep Laboratory Study.Front Psychol. 2020;11:1383. Published 2020 Jun 26. doi:10.3389/fpsyg.2020.01383

Can mindfulness relieve more than stress?Verywell Mind.

Baird B, Riedner BA, Boly M, Davidson RJ, Tononi G.Increased lucid dream frequency in long-term meditators but not following MBSR training.Psychol Conscious (Wash D C). 2019;6(1):40-54.

Tzioridou S, Dresler M, Sandberg K, Mueller EM.The role of mindful acceptance and lucid dreaming in nightmare frequency and distress.Sci Rep. 2022;12(1):15737.

Adams JD, Garcia C.The advantages of traditional chumash healing.Evid Based Complement Alternat Med.

De Gennaro L, Cipolli C, Cherubini A, et al.Amygdala and hippocampus volumetry and diffusivity in relation to dreaming.Hum Brain Mapp. 2011;32(9):1458-1470.

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