How to Control Your Dreams - Lucid Dreaming

Have you ever awakened from an absurd yet fantastic dream, wanting to re-enter that world and steer the narrative? With lucid dreaming, you become aware within the dream and take control.

This scientifically verified phenomenon allows conscious exploration of the dreamscape. So do it before you lose it (as Lucid Dreaming becomes less with age)

This blog post shall give you a rough overview of what there is to Lucid Dreaming and how to do it. In case you want to read even further check out my free ebook:
A Practical Guide to Dream Yoga and Lucid Dreaming

As you'll see soon, dream recall is kinda mandatory. I have a dream diary with probably over 200 pages and sometimes recording them in the morning took 30 minutes or more. I even thought about stories about those dreams in my blog posts. Since a while I've limited myself to 10min, not to go too crazy on it. It's fun though to read through old dreams and remember the experience. Nevertheless I still had problems with lucid dreaming itself, so here is a practical guide, also for me.

Agenda:
1. Science of Lucid Dreaming
2. Benefits
3. Preparation
4. Techniques
5. 7 Days to Lucid Dreaming
6. FAQ

Our sleep is divided into two main stages:

• 🌾 Non-Rapid Eye Movement (NREM) sleep: Our brains and bodies enter a deeply relaxed state. Breathing and heart rate slow down as our muscles relax. This stage accounts for 75-80% of total sleep time.
• 👀 Rapid Eye Movement (REM) sleep: Here, brain wave activity increases, nearing levels seen when awake. Our eyes move rapidly side-to-side. REM sleep is when most vivid dreams occur. About 20-25% of sleep is spent in the REM stage.

Our nightly sleep consists of cycles that repeat every 90 minutes on average. Each cycle alternates between NREM sleep and REM sleep. A full cycle progresses in stages:

NREM light → NREM medium → NREM deep → REM → Back to NREM light

NREM sleep progresses through lighter to deeper stages early in the night, allowing bodily restoration & healing. REM sleep predominates later at night with increased brain activity and dreaming. After REM, the cycle starts over again with light NREM sleep before cycling back through the stages. As sleep continues, NREM stages shorten while REM stages lengthen. Therefore, the longest, most vivid dream periods happen in the REM cycles later in the night.

The Biology of Dreaming 💤

Of course, it's also cool to understand the biology of overall dreaming before we look into the mysteries of lucid dreaming.

During our sleep, brain activity doesn't just stop. In fact, it enters a whole new realm - a playground that we navigate throughout the night. This journey through dreams doesn't differentiate between reality and fantasy and unfolds in exciting stages:

• 🎥 Seeing Dream Images: The visual centers in the back of the brain light up when we dream. Areas called the thalamus and visual cortex create the vivid pictures we see in dreams, like an internal movie studio.
• 🧩 Remembering Experiences: Our hippocampus, the brain's memory center, finds a role in the dream production process. It retrieves past experiences, shuffling and reshuffling them into new sequences.
• 😃 Feeling Emotions: Powerful emotions in dreams come from parts of the brain called the amygdala and cingulate cortex - the brain's "feeling centers." Just like when awake, these make dreams emotionally real.
• 🔇 Logic Aside: The prefrontal cortex controls logical thinking, but during dreams it steps back. This let's the dream world be illogical or fantastical without the brain interfering.

The Biology of Lucid Dreaming 🔬

A fascinating aspect of lucid dreaming is the activity that takes place within our brains during this stage of sleep. Here's what goes on inside your head while you enjoy those amazing, conscious dreams:

• 💡 Frontal Cortex Activation: The frontal cortex, a part of the brain associated with planning and reasoning, is like our brain's control center. During lucid dreaming, this control center becomes active, allowing us not only to recognize that we're dreaming but also to exercise some degree of control over our dreams.
• 🌊 Brainwaves: As we peacefully sleep, our brains surf different waves. In our wakeful state, we ride the alpha and beta waves; while theta and delta waves guide us through sleep. However, during lucid dreaming, we unlock a secret channel - gamma waves that help us with problem-solving, memory, and consciousness. See section "Your Brain on Meditation" for more info on brain waves.
• ⏰ Sleep Cycles: The sleep cycle plays an instrumental role in lucid dreaming. When you wake and then go back to sleep, you're likely to re-enter the sleep cycle at the stage where you last left off. This is especially effective during the latter parts of the night when REM sleep stages extend, increasing the chances of falling directly into a dream-filled REM stage if you wake and then fall back asleep.

The Magic of Neurotransmitters 🎩

Think of neurotransmitters like the wizard's potion that do magic in our brains. These molecules forward essential messages between neurons and play a crucial role in the experience of lucid dreaming. Here are some of the heroes:

• 🚀 Acetylcholine: This chemical messenger helps control REM sleep and wakefulness. Higher levels allow for longer, more vivid dreams. Acetylcholine promotes brain activation during REM.
• ⚖️ Serotonin: This chemical keeps our brains from becoming too active and waking us up during dreams. It helps maintain the dreaming state. Serotonin provides balance between wakefulness and dreaming.
• 🌟 Dopamine: Dopamine intensifies enjoyment and memories of dreams. It helps make dreams more rewarding experiences. Dopamine also reinforces motivation to have lucid dreams.
• 🌙 Melatonin: This sleep-regulating hormone also influences dreams. Changes in melatonin when waking up and going back to sleep can result in more vivid, lucid dreams. Fluctuating melatonin levels contribute to dream vividness.

These neurotransmitters, along with others, contribute to the fine balance of chemicals in our brains necessary for achieving and maintaining the unique, hybrid state of lucid dreaming.

Lucid dreaming offers more than just the awesome experience of conscious dream control; it provides benefits that can enrich many areas of life.

• 🔍 Self-Discovery and Personal Growth: Lucid dreamers can face their deepest inner feelings and thoughts head-on. This can lead to valuable self-insights and personal growth. In a study of 34 participants trained in lucid dreaming, 78% reported increased self-reflection and 71% gained personal insights from their lucid dreams. Over half used dreams to face fears and over 40% explored emotional issues, enabling self-discovery. The majority felt this fostered personal growth in waking life. See study here.
• 👻 Conquer Phobias and Anxiety: Lucid dreaming can facilitate a form of safe exposure therapy. If you're afraid of spiders, for instance, you could gradually confront dream spiders and reduce your real-life arachnophobia. As seen in above study.
• 💡 Problem-Solving: This playground for our mind can highlight new perspectives for our problems. You can rehearse different solutions and see their outcomes without any real-world consequences.
• 🎯 Skill Enhancement: Lucid dreams provide a rehearsal room without judgment or risk. Want to deliver a perfect speech? Practice it in a dream auditorium filled with an audience. A study of 68 people found that practicing a skill while lucid dreaming improves as much as practicing it while awake. What!? Without worrying about failure, they could creatively try different solutions to prep for the next day. See study here.
• ⚕️ Healing and Recovery: The dream state can be used as a tool in physical rehabilitation. For instance, stroke victims could practice motor skills, potentially accelerating recovery by fostering neurological reorganization.
• 🎨 Creative Inspiration: The metaphor-rich realm of dreams can be a gold mine for artists, writers, and musicians. Paul McCartney has credited a dream for the melody of the Beatles' 'Yesterday.' And Leonardo da Vinci was known to keep a notebook by his bedside, where he would record ideas that came to him when he slept.
• 😴 Quality Sleep and Mood Boost: Resolving nightmares or anxious dreams can lead to improved sleep quality, which often translates to a better mood and enhanced well-being.
• 🚀 Pleasure & Adventure: Directing the narrative of your dreams can be highly enjoyable. You could fly over cities like superman, be nude with your favorite celebrities, or explore alien planets.
• 🙏 Spiritual Exploration: Many spiritual traditions incorporate dream awareness into their practices. Through dreams, one might get in touch with the unconscious mind, attain higher states of consciousness, or explore existential questions.

1. Keeping a Dream Diary 📓

• To keep track of your dreams, keep a journal and pen next to your bed.
• Try to write down your dreams in as much detail as possible as soon as you wake up.
• Don't just focus on what you saw but also note down what you felt - emotions and sensations can be an important part of the puzzle.
• Regularly reviewing your journal can help you identify recurring patterns, themes, symbols, or dream signs.

2. Reality Checks 🖐️🕑

• Reality checks are actions that help you determine whether you are awake or dreaming.
• Examples of reality checks could include pushing your hand through a solid surface, counting your fingers, or checking the time.
• It's recommended to perform your chosen reality checks at least 10-15 times throughout the day.
• When performing your reality checks, question genuinely whether you're awake or dreaming.

3. Guided Thoughts: Mnemonic Induction 💬

• Mnemonic (Induced Lucid Dream = MILD) involves repeating a phrase, such as "The next time I am dreaming, I will recognize I am dreaming," to embed this intention in your subconscious mind.
• Practicing visualization, such as imagining yourself becoming lucid within a dream, can help strengthen this intention and make it more likely to occur.

4. Optimize Your Diet 🥦🍌

• Vitamin B6 (bananas, avocados nuts) aids in the conversion of tryptophan (turkey, chicken, milk, yoghurt) into serotonin, which is a precursor to melatonin. Tryptophan and melatonin are both involved in regulating sleep cycles and promoting REM sleep, which is when vivid dreams are most likely to occur.
• Food can play a significant role in our sleep and dream patterns, so it's a good idea also to monitor and modify your eating habits.

5. Path to Awareness: Meditation 🧘

• Mindfulness, concentration, or loving-kindness meditation could be beneficial.
• Try to set aside 10-20 minutes a day for meditation - consistency is key.
• The regular practice can help you stay focused during the day and more aware during your dreams.

6. Progressive Muscle Relaxation 🛌

• A progressive muscle relaxation script can guide you in tensing and relaxing each muscle group or do it yourself.
• Make sure that your surroundings are quiet, and you can lie down comfortably while you perform this exercise.

7. Sleep Hygiene 🌙💤

• Regularity: Try to sleep and wake up at the same time every day.
• Screen Curfew: Cut off electronic device use at least 30 minutes before sleep.
• Bedroom Environment: Keep the room quiet, dark, and at a comfortable temperature (slightly on the cooler side).
• Sleep Quality over Quantity: 8 hours of quality sleep can be more beneficial than 10 hours of restless sleep.
• Relax before Bedtime: Make a pre-sleep routine that calms your mind and prepares your body for sleep. It could be reading a book, taking a warm bath, or any activity that relaxes you.

8. Gentle Awakening ⛅

• When waking up, avoid moving or opening your eyes immediately.
• Instead, mentally retrace your memories in reverse order, which can enhance your dream recall abilities.

9. Sleep Paralysis 👁️

As you explore various lucid dreaming techniques, particularly those involving wakefulness during sleep (like WILD or WBTB - you'll see later), you may encounter a phenomenon called sleep paralysis. During sleep paralysis, you temporarily can't move or speak. Vivid, sometimes unsettling crazy hallucinations might arise, with a feeling of pressure on your chest. This can be pretty scary.

Remember though, sleep paralysis is a natural part of the sleep cycle and is harmless. It often occurs when we wake up during REM sleep, when our body is naturally paralyzed. Understanding this biological cause can help reduce anxiety around the experience. Remember that even though you can't physically move during an episode, you remain fully conscious and aware, and your breathing is unaffected.

To mitigate fear, learn about this temporary state. When it happens, focus on taking slow, deep breaths and reassuring yourself it will soon pass. Some find that focusing on moving just one small body part like a finger or toe can help end a sleep paralysis episode. However, resisting or fighting the paralysis tends to prolong it. If possible, try to relax through it by continuing calm breathing and reminding yourself that it is temporary.

With practice, some lucid dreamers use sleep paralysis as a springboard into dreams, learning to relax into visions that arise. So while this experience can be alarming, knowledge and experience can transform it into a stepping stone on the path to lucid dreaming.

A) WBTB - Wake Back to Bed ⏰

How it works: WBTB aims to take advantage of REM sleep stages, which get longer later in the sleep cycle. By waking and returning to sleep, you increase the likelihood of entering REM sleep upon resuming your slumber.

1. Go to bed as usual.
2. Set an alarm for 4.5, 6, or 7.5 hours later.
3. When awakened, engage in light activity for 20-45 minutes.
4. Go back to sleep focusing on your intention to lucid dream.

B) WILD - Wake Initiated Lucid Dream ⚖️

How it works: WILD focuses on consciously directing the transition from wakefulness directly into the REM stage of sleep, allowing a seamless entry into a dream state with maintained awareness.

1. Lay down comfortably after using the WBTB or a natural mid-sleep wake-up.
2. Relax deeply, focusing on the natural mental patterns that emerge.
3. Maintain conscious awareness as your body falls asleep.
4. Immerse in the dream scene consciously.

C) DEILD - Dream Exit Initiated Lucid Dream 🔁

How it works: DEILD takes advantage of the proximity to REM sleep stages when awakening from a dream. By re-visualizing the dream and then re-entering sleep, you potentially return to the dream with a lucid mindset.

1. On waking from a dream, stay still without moving or opening your eyes.
2. Recall the dream you were in.
3. Visualize re-entering the dream while lucid.
4. Go back to sleep maintaining this focus to re-enter the dream.

Apologies for the misunderstanding! Let's dive into the workings and steps involved in FILD and SSILD:

D) FILD - Finger Induced Lucid Dreaming 🎹

How it works: FILD is designed to maintain a subtle connection between your conscious and unconscious mind as you transition from wakefulness to dreaming. This technique capitalizes on minimal finger movements, which help keep your conscious mind engaged just enough to enter a lucid dream without waking you completely.

1. Set an alarm: Set an alarm to wake you up approximately 4-6 hours into your sleep cycle, when your REM stages start extending in duration.
2. Relax and stay still: Upon awakening, lie still with your eyes closed and relax deeply.
3. Finger movements: Place your index and middle fingers of one hand gently on your mattress. Simulate playing a piano by pressing one finger down lightly while lifting the other, barely moving your fingers.
4. Focus on your fingers: Focus your attention on these finger movements, keeping a light touch to maintain awareness without fully waking up.
5. Perform a reality check: After about 30 seconds to 1 minute of finger movements, stop and perform a reality check. If the reality check confirms you are dreaming, you can begin exploring your lucid dream.

E) SSILD - Senses Induced Lucid Dreaming 🔍

How it works: SSILD focuses on heightening your sensory awareness before falling asleep to create more vivid and immersive dreams, increasing your chances of realizing you are dreaming and achieving lucidity.

1. Set an alarm: Set an alarm to wake you after 4-6 hours of sleep, when REM sleep stages are more likely to occur.
2. Relax and stay still: Upon awakening, lie still with your eyes closed and become aware of your environment.
3. Cycle through senses: Perform 3-5 cycles of the following sensory exercises:

• Sight: Keep your eyes closed and focus on any shapes, colors, or patterns that may appear in the darkness.
• Hearing: Tune into any sounds you can hear around you, both distant and near.
• Touch: Pay attention to physical sensations, such as the weight of the blanket on your body or the feeling of your mattress beneath you.

1. Return to sleep: After completing the cycles, allow yourself to drift back to sleep with the intention of recognizing when you are dreaming.
2. Perform a reality check: As you enter your dream, the heightened sensory awareness may make it easier for you to realize you are dreaming. At that point, perform a reality check to confirm your lucidity.

F) CAT - Cycle Adjustment Technique ⌛

How it works: CAT leverages the body's natural circadian rhythm. By alternating waking times over a fortnight, your brain is tricked into high-alertness during later sleep cycles, increasing lucidity chances.

1. For one week, wake up 90 minutes earlier than usual, avoiding naps.
2. The next week, revert to your standard wake-up time.
3. On planned lucid dreaming days, again wake up 90 minutes earlier.

G) Napping 🕒

How it works: Napping can cater to REM-rich sleep, the stage where dreaming occurs most. Combined with a set intention to lucid dream, it can increase your chances of a lucid experience.

1. Take a nap in the early afternoon.
2. Aim to nap for 20-40 minutes to stimulate REM sleep.
3. Before napping, focus mentally on your intention to lucid dream.
4. Fall asleep keeping this focus.

This 7-day checklist is designed to help you kickstart your practice. Simply print out the checklist, write it down yourself or just think about the steps involved. Each morning, use it to track your progress and consistency.

To use the checklist:

• Review it in the morning or evening to see the daily focus and techniques.
• Check off each box as you practice the technique that day or add any comments, e.g. which technique you used or how long you meditated.
• Try to be as consistent as possible with the techniques.
• Over 7 days, you'll build a comprehensive routine and be primed for lucid dreams.

Q: What is the best time to try lucid dreaming techniques?
A: Techniques such as WBTB, WILD, and DEILD are most effective when you wake up after 4-6 hours of sleep since late morning hours typically have extended REM cycles. Late morning naps can also provide REM-dense sleep.

Q: How quickly can you expect to have a lucid dream?
A: While most individuals experience their first lucid dream within several weeks of consistent practice, proficiency in lucid dreaming can vary considerably among different people, taking anywhere from days to months. Patience is crucial—avoid discouragement and remember that practice makes perfect.

Q: Do you have to wake up to try lucid dreaming?
A: Not necessarily. Techniques such as WBTB and WILD involve brief periods of wakefulness to target optimal REM sleep. However, techniques like MILD and SSILD can be implemented as you are falling asleep initially.

Q: What's the risk of sleep paralysis?
A: Lucid dream induction techniques, particularly those involving disrupted sleep, can increase the likelihood of experiencing sleep paralysis. Understanding it as a natural phenomenon can help alleviate fear. If it occurs, remain calm and focus on your breathing.

Q: Are lucid dreams less restful?
A: Generally, lucid dreaming does not negatively impact sleep quality for most people. The key is to ensure that your practice remains constructive rather than overstimulating.

Q: Can meditation help with lucid dreaming?
A: Absolutely, meditation can foster improved awareness, which can enhance the ability to recognize dreams and sustain focus during lucid dreams.

Q: Do you need gadgets to lucid dream?
A: While not necessary, devices that detect REM sleep can facilitate the onset of lucidity. However, the fundamental lucid dreaming techniques do not require any gadgets.

Q: What foods promote vivid dreams?
A: Certain foods rich in vitamin B6, like bananas, fish, nuts, and avocados, and tryptophan, like turkey, eggs, and yogurt, can stimulate vivid dreams. This is primarily because vitamin B6 helps convert tryptophan into serotonin and melatonin, both of which encourage REM sleep where vivid dreams often occur.

Q: Is dream journaling necessary?
A: Maintaining a dream journal can contribute significantly to recognizing dream patterns, improving recall, and spurring motivation in your practice.

Q: Do herbs like blue lotus, mugwort, and huperzine A help induce lucid or vivid dreams?
A: While research is limited, some individuals report these herbs to boost dream vividness and recall when consumed before bed. This could be due to the compounds these herbs contain which act on neurotransmitter receptors in the brain that are active during REM sleep - the period when vivid dreams typically occur.

Q: What happens in the brain during dreaming?
A: Several key things occur in the brain during dreaming:

• Brainwaves - Our brainwaves shift compared to being awake. During REM sleep when most vivid dreams occur, our brains exhibit more theta waves, which are associated with creativity, imagery, and memory access.
• Activated regions - The visual cortex lights up to produce dream imagery. The limbic system, including the amygdala and cingulate cortex, generates emotional responses to dreams. But the logic center in the prefrontal cortex is less active, allowing bizarre dream plots.
• Memory processing - The hippocampus pulls memories and recombines them into dreaming. However, its memory storage abilities are suppressed during REM, which is why dreams fade quickly upon waking.
• Neurochemicals - Acetylcholine, serotonin, melatonin and dopamine help drive REM sleep and dream experiences. They allow the brain to be activated yet balanced between wakefulness and sleep.