How to Lucid Dream 

Three Methods:Using Dream Awareness TechniquesUsing the Wake Back to Bed MethodUsing Additional TechniquesCommunity Q&A

Dream lucidity is awareness that you are dreaming. This awareness can range from a faint recognition of the fact to a momentous broadening of perspective. Lucid dreams usually occur while a person is in the middle of a normal dream and suddenly realizes that they are dreaming. This is called a dream-initiated lucid dream. A wake-initiated lucid dream occurs when you go from a normal waking state directly into a dream state, with no apparent lapse in consciousness. In either case, the dreams tend to be more bizarre and emotional than regular dreams. Most importantly, you will have at least some ability to control your "dream self" and the surrounding dream.

Keep a dream journal. Keep it close by your bed at night, and write down your dream immediately after waking, or the emotions and sensations you experience right when you wake up. This will train you to remember more of your dreams, which is important for lucid dreaming.

Plus, there\'s not much point in controlling your dreams if you forget the experience before the morning.

Alternatively, keep a recording device by your bed.

You might remember more of your dream if you stay still for a few minutes concentrating on the memory, before you start writing.

Use reality checks frequently. Every few hours during the day, ask yourself "Am I dreaming?" and perform one of the following reality checks. With enough practice, you\'ll start following the habit in your dreams as well, cluing you in to the fact that you\'re dreaming.

Read a page of text or the time on a clock, look away, then look back again. In dreams, the text or time will be blurry or nonsensical, or will be different each time you look.

Pinch your nose, close your mouth, and test whether you can still breathe.

Simply look at your hands and feet. These are often distorted in dreams when you inspect them closely.

Repeat "I will be aware that I\'m dreaming" each time you fall asleep. Each night as you fall asleep, repeat to yourself "I will know I\'m dreaming" or a similar phrase until you drift out of consciousness. This technique is known as Mnemonic Induction to Lucid Dreaming, or MILD.

Mnemonic induction just means "using memory aids," or in this case using a rote phrase to turn the awareness of your dreaming into an automatic habit.

Some people like to combine this step with a reality check by staring at their hands for a few minutes before they go to sleep.

Learn to recognize your personal dream signs. Read through your journal regularly and look for recurring "dream signs." These are recurring situations or events that you may notice in your dreams. Become familiar with these, and you may recognize them while you dream, and therefore notice that you\'re dreaming.

You probably know some of these already. Common dream events include losing your teeth, being chased by something large, or going into public without clothes on.

Drift back to sleep when awakened from a dream. When you wake up and remember your dream, write it down in your dream journal, then close your eyes and focus on the dream. Imagine that you were in the dream, noticed a dream sign or reality check, and realized it was a dream. Hold on to this thought as you drift back to sleep, and you may enter a lucid dream.

Note that most lucid dreams occur while the person is fully asleep, usually because he notices a bizarre event and realizes he\'s in a dream. This is just an alternate trigger that starts off about 25% of lucid dreams.

Consider purchasing a light alarm. Go online and purchase a light-based, instead of a sound-based alarm, or even a specialized "DreamLight" designed to induce lucid dreaming. Set it for 4.5, 6, or 7 hours after you fall asleep, or set it to go off every hour if possible. While sound, touch, or other stimuli during REM (Rapid Eye Movement) sleep can also make a dreamer aware of the fact he\'s dreaming, one study shows that light cues are most effective.

You don\'t want to actually wake yourself up (unless you try the Wake Back to Bed method below). Keep the light alarm more than arm\'s reach away from your bed, and/or cover it with a sheet to dim the light.

Know when lucid dreams most commonly occur. Lucid dreams, and vivid dreams in general, almost always occur during REM sleep, the deep sleep phase characterized by Rapid Eye Movement. The first REM phase typically occurs ninety minutes after you first fall asleep, with additional phases

roughly every ninety minutes afterward. The goal of this method is to wake up during a REM phase, then fall back asleep and continue the dream aware that you are dreaming.

You won\'t be able to time your phases exactly unless you visit a sleep lab or have a very dedicated night owl watching your eyelids all night. More realistically, just keep repeating the method below until you catch yourself in REM phase.

Encourage your body to get more REM sleep. There are many ways to increase the amount of REM sleep you get, as described in the linked article. One of the most effective, and the one that causes REM sleep to appear at regular times, is to stick to a daily sleep schedule, and to sleep long enough that you wake up well-rested.

This can be difficult to balance with the step below, which interrupts your sleep in the middle of the night. If you have trouble falling back asleep, try a different method instead, or limit your attempts to once or twice a week.

either 4.5, 6, or 7 hours after the time you fall asleep.

You\'re more likely to be in REM sleep during these times, although it\'s difficult to predict in advance. The six or seven hour times are the most likely to work, because later REM phases last longer, and are more likely to contain vivid or lucid dreams.

Stay awake for a while. Write down your dream if you were having one, make yourself a snack, or just get up and walk around for a while. Your goal is to get your conscious mind active and alert, while your body is still full of sleep hormones.

One study shows that staying awake for somewhere between 30 and 60 minutes gives the highest chance of a lucid dream.

Concentrate on the dream and fall asleep again. Close your eyes and fall asleep again. If you remember the dream you were having, recall it and fall back asleep, imagining yourself continuing the dream. Even if this takes quite a while to happen, you\'ve got a decent chance at a lucid dream. 

Try other concentration techniques. If your mind wanders while trying to "catch" the dream, or if you don\'t remember the dream at all, instead try focusing on the movement of your fingers. Use a pattern of small movements, such as "index finger up, middle finger down, middle finger up, index finger down." Repeat this rhythmic movement until you fall asleep.

Meditate. Before going to sleep, meditate in a quiet, dark room. Taking a meditation training course may give better results, but to start out, just pay attention to your breathing, or imagine ascending or descending stairs. The goal is to stop thinking and enter a quiet, comfortable state, and from there slip into a lucid dream.

Keep in mind that "Wake Induced" lucid dreams are rarer and more difficult than dreams that become lucid after you\'re already asleep.

There are many meditation guide videos online specifically designed to help you lucid dream.

Prolong a lucid dream as it starts to fade. One common experience among first-time lucid dreamers is waking up due to the excitement of having a lucid dream! Usually, you\'ll get some warning before hand as the dream feels "unstable" or you begin to notice sensations from the real world. These techniques can help you keep the lucid dream going:

Spin your dream body around or fall backwards. Some people report that this helps, although the reason is unknown.

In the dream, rub your hands together. This can distract you from the sensations of your actual body.

Continue doing whatever you were doing before the dream became unstable, asserting that you are still in the dream. This is much less effective than the techniques above.

Listen to binaural beats. If you send a different sound frequency to each ear, your brain will interpret the two sound waves\' overlapping pattern as an audio beat even though no beat is included in the sound. This definitely changes the brain\'s electrical activity, but so far scientists are unsure whether this can actually stimulate lucid dreaming.

There are many websites out there with collections of binaural beats, so it\'s easy to try it out if you can sleep with ear buds in. Most would-be lucid dreamers use beats that mimic Theta brain waves, which occur in REM sleep, but some swear by Gamma or Alpha beats instead, or a progression through several types.

Binaural beats can come with soothing background music, or just the beat itself.

Play video games. Gamers report a much higher rate of lucid dreaming than the general population.

While more studies need to be done, it\'s possible even a couple hours a week could increase your chances of a lucid dream. The type of game played does not appear to make a difference.

Consider taking galantamine. Galantamine, a drug synthesized from the snowdrop plant, may be the most effective drug for inducing lucid dreaming. Take 4 to 8 mg in the middle of the night for best results; taking it before bed can worsen sleep quality and cause unpleasant dreams.

Due to this possibility and the unpleasant side effects listed below, galantamine is only recommended as an occasional supplement.

Talk to a doctor first if you have any medical issues. Galantamine can worsen existing conditions such as asthma or heart problems.

This drug also increases the chance of sleep paralysis, a harmless but often terrifying experience of being awake for several minutes without being able to move your muscles.

Consider the occasional vitamin B supplement. Vitamin B5 or Vitamin B6 supplements can increase dream vividness, weirdness, and emotional intensity, which can lead to lucid dreaming.

However, you may need to take a dose of 100 mg for this effect to be noticeable. This dose is much higher than recommended for daily intake, and if you take it regularly over a long period of time, it can lead to unwanted side effects.

Use this only for a special lucid dreaming occasion, and at your own risk.

Check with your doctor first if you are taking any medications, or if you have a disorder involving bleeding, the stomach, the intestines, or the heart.

This drug sometimes causes people to wake up in the night, so it may be counterproductive if you\'re a light sleeper.

Can I dream an entirely different world and walk around? And can I wish to meet anyone in my dreams?

Yes, you can. You can do anything in a lucid dream. To go to another world, imagine yourself being there, and create a portal. You could also turn away and imagine your new world being there when you turn back. For a person, imagine them being there when you turn a corner, or imagine them stepping out from behind a door or from a portal. Expectations are key, so you must honestly expect that to happen.

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If you have a lucid nightmare, then you can use your lucid "powers" to destroy it. Or, just walk away. You could also wake yourself up if you wanted to. But lucid nightmares can be good -- you can conquer the nightmare, then ask it what it represents and why it scares you. Then you can conquer your fears.

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It takes work. But expectations are key, and as long as you are positive, as long as you know you can fly, you will. Remind yourself that it is a dream and that anything is possible. It took me quite a few dreams to be able to fly, but practice makes perfect. And take it one step at a time -- bounce along the ground, moonwalk, hover, or do assisted flying (use a jetpack or something) first.

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Can I travel to any destination in the world during a lucid dream?

Yes, you can, although the destination may not be an exact replication of the place you want to visit. You can also visit made up places. You have to be good at changing your environment to do this though. You can go somewhere by opening portals, turning away and imagining the place behind you, or more.

You can\'t get hurt in a lucid dream. And don\'t worry about sleepwalking or anything, Sleep paralysis prevents that. Sometimes you can feel pain in a dream, but it never hurts. You\'ll be able to jump out windows many stories high in your dreams and never get hurt.

Do you experience a lucid dream as \'long\' or do you just have a few minutes to do what you want?

It really depends. Sometimes a dream is a minute long, and sometimes it\'s nearly an hour. Period of REM (Rapid Eye Movement) sleep last about 90 minutes, and REM is when you dream. To prolong your dreaming experience, remind yourself you\'re dreaming and reality check constantly. Sometimes though, there\'s nothing you can do.

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How do I lucid dream to revisit a dream I had and want to know more about?

Just after waking up, think about the dream you just had. Maybe you should write it down. Then, go right back to sleep thinking about revisiting the dream. However, be aware that it is difficult and rare to revisit a dream days after having it.

Be sure to keep reminding yourself that you are dreaming. Say it to youself every few seconds, and reality check at regular intervals. Raise your lucidity by rubbing your hands together or staring at your hands to remind yourself that you\'re dreaming. As long as you don\'t forget to remind yourself, you should be fine.

Is it normal to have the people in your dreams assure you that you\'re dreaming?

People in your dreams can do whatever you want them to. Nothing is weird for them. It may not be normal, but it is certainly a good thing, because it helps you to lucid dream.

How can I tell if I\'m having or have had a lucid dream? Also, is it possible that someone has had only lucid dreams and cannot notice the difference?

A lucid dream is when you know that you are dreaming, so you will easily be able to tell that you are having a lucid dream, because to have a lucid dream, you have to know you\'re having it. As for someone having a lucid dream and not noticing, could be possible, but it is highly unlikely.

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Is there anything I should not do during sleep paralysis?

Don\'t freak out. Freaking out or worrying will make it worse. Remember that any hallucination you see is not real. In sleep paralysis, either try to move or go back to sleep. Going back to sleep in a state of sleep paralysis is an easy way to lucid dream, but you can start to move again by taking it one step at a time, starting with wiggling a finger or something, if you don\'t want to.

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Yes, people often use this to stop being afraid of whatever is in that specific nightmare. Your renewed sense of strength might even carry into reality.

How do I stop myself waking up as soon as I realize it\'s a dream?

If you feel the dream falling apart, picture your dream self rubbing her hands or spinning around. If you wake up anyway, shut your eyes and try to return. This is a common problem for new lucid dreamers, but it gets easier with practice.

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Why would I want to lucid dream? What are the benefits?

Benefits of lucid dreaming vary depending on what you\'re seeking. A main reason is the sheer enjoyment of it. Another is the sense of regaining control that comes from it, which can feel empowering, especially if you feel disempowered in waking life. It can also help you to overcome fears; for example, if you\'re scared of being in front of a lot of people, you can lucid dream giving a public talk in front of people without fear and with plenty of confidence.

Dream journals really help. Write down any dream you can remember, even ones from a long time ago, and you\'ll find the memory of your dreams grows increasingly more vivid and they\'ll be easier to recall.

I\'ve heard that lucid dreaming can cause hallucinations if it becomes too severe. Is this true? How can I prevent this?

It isn\'t true. The person was probably talking about sleep paralysis, which lucid dreaming can cause. Sleep paralysis is when you can\'t move, and sometimes see scary hallucinations or whatever. But it isn\'t that bad! As long as you let yourself know it isn\'t real, it\'s fine. And it can help you to lucid dream.

Will I be to avoid having nightmares if I lucid dream?

You may not be able to avoid having a nightmare, however if you are having a nightmare and realize that you are simply in a dream, you may be able to alter the circumstances of the nightmare to make it less scary or even to end it.

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I start to lucid dream and I thought my dream was fading away but I actual actually woke myself. What should I do next time this happens?

You may have woken yourself up because of the adrenaline of knowing you\'re dreaming. It\'s a beginner\'s mistake. You also may have blinked, which often causes you to wake up in a lucid dream. You have to take steps to prevent this. Make sure you calm yourself down, and raise your lucidity by reality checking and reminding yourself that you are dreaming. Practice makes perfect though, so the more you lucid dream, the easier it gets.

What if you can\'t wake up, what would happen if someone tried to wake you up from while you are still in a lucid dream?

If you want to wake yourself up, just do it. Tell yourself to wake up and you probably will. Blinking or closing your eyes in a dream often does the trick. But no, you can always wake up from a lucid dream. Lucid dreaming is just like normal dreaming, just lucid.

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Does lucid dreaming have any psychological benefits for people going through depression?

It is quite possible, depending on what you\'re seeking to dream about. Lucid dreaming lets you feel free and without worries, and puts you in the locus of control, something that the helplessness and despair accompanying depression often removes from you. This sense of control can be empowering and could actually lead to a sense of greater mental control upon waking, which might carry through into your day. So it\'s worth giving it a try.

Does lucid dreaming cause nightmares or harm the body?

Lucid dreaming is not harmful, but it does increase the risk of "sleep paralysis." When this happens, you wake up a few minutes before you gain control of your muscles. This can be a terrifying experience (and sometimes comes with the feeling of someone watching you), but it doesn\'t happen to everyone and it does not cause any damage.

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Yes, although some people require a lot of practice or can only control minor aspects of the dream. The more you practice, the more lkely you are to reach this state.

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How do you stay still when you\'re in bed about to lucid dream?

Often your body will itch in certain areas, or start to go numb. If you want to dream, try to focus on different things, or focus on nothing. Just space. Not the tingles!

What kind of video games do I need to play to experience lucid dreaming?

You can play any kind of game, it doesn\'t matter. But remember, that only raises your chances, it doesn\'t make it certain.

Some people who are new to lucid dreaming are worried about losing their sense of reality. In fact, lucid dreaming is all about knowing you are dreaming. Check out the Dream Awareness techniques in this article to find out more.

How do you know if it\'s a lucid dream and not a regular dream?

A lucid dream is when you know you are dreaming. If you don\'t know you are lucid dreaming, then it\'s impossible to be. The very definition of lucid dreaming is knowing.

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You aren\'t real in a lucid dream, because you\'re dreaming. That is always the case, and no matter where you are and what you are doing in the dream, you\'re in bed in the real world.

Would it be lucid dreaming if I know I\'m dreaming? I do that every night I dream.

Yes, a lucid dream is a dream that you know you are dreaming. While dreaming tonight, try to control what you dream.

In wild lucid dreaming, must I relax myself with open eyes, or closed eyes?

Closed eyes is best, because you must imagine yourself in the location you will dream yourself in, and it\'s easier to relax and imagine this with closed eyes.

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Is there a way you can "see into the future" during these dreams?

Some people have reported this, but there is no way to tell if they are telling the truth. You\'re going to have to experiment with it yourself -- ask the dream to show you a conversation you will have tomorrow, or something along those lines.

Why would you do this? Is this helpful or does it open our mind up to all sorts of evil?

Many people admit that they want to lucid dream to have a sexual fantasy in the dream, when it\'s not possible in real life. Other people want to do this, simply because it would be awesome to know when you are dreaming. The only evil you open yourself up to is the evil you personally choose to imagine, there is nothing evil about the process of lucid dreaming.

During a lucid dream, yes. When you realize that you are dreaming and that you have control over your dream, you will be free to explore the dreamworld and imagine whatever you please.

When I lucid dream, I am able to change my shape. Is this something even beginners can do, or is this difficult for others?

It really depends on the person. All lucid dreamers are able to change their shape and all lucid dreamers can do anything with experience, really but it\'s difficult.

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That is something you have to decide. If you like to wander off into worlds unknown, there is no reason for it to be bad. On the other hand if you feel uncomfortable with lucid dreams, you might not enjoy them.

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No one has started winning the lottery every month... yet. Most people who lucid dream do it for fun or self-fulfillment. If you think there\'s something deeper going on, you\'ll have to conduct your own experiments.

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Should I use the dream journal before and/or after I sleep?

Always write in your journal immediately after waking up. Try reading before going to bed.

You can intentionally wake up by closing your eyes, killing yourself in your dream, or telling yourself to wake up.

I heard that a person cannot read while dreaming but I do, and the writings make sense. Does it mean those are lucid dreams?

It depends. If you wanted the words to be normal and readable and it happened, either you have really good control over your dreams, or you are lucid dreaming and anything can happen.

You will be aware that you are dreaming in a lucid dream. You may still have some sort of control in a normal dream, but it\'s only considered lucid when you realize it is a dream.

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Does everyone have the capability to lucid dream or just certain people?

Some people lucid dream regularly; other people, never at all. Both are normal, but it\'s possible to have a lucid dream even if you\'ve never had one before.

Will listening to music make lucid dreaming more difficult?

No, but listening to music may make it more difficult to fall asleep initially.

I\'ve been trying to control myself for a few days and when I\'m trying to lucid dreaming it\'s doesn\'t work, what should I do?

Try lucid dreaming music found in YouTube. There are many choices.

Should I keep trying to have lucid dreams if I have failed in the past?

Yes, keep trying the steps outlined here. Sometimes it takes months or years to control your dreams, so don\'t give up.

During a lucid dream, can I taste or feel things?

Yes, some people report being able to taste or feel sensations during lucid dreams.

It is possible to get sleep paralysis when lucid dreaming, so when it happens, just keep calm. Focus on moving your fingers, or wiggling your toes. Try to get back to sleep, or close your eyes until the hallucinations stop.

How long does it take to learn lucid dreaming?

It can take months or even years to control lucid dreams.

What should I do if DCs refuse me when I order them to do something?

You don\'t order them to do something. You imagine them doing it, and they will do it.

What is the difference between a lucid dream and a normal dream?

In a normal dream, you can\'t control or stop what is happening. In a lucid dream, you are aware that you\'re dreaming and can therefore control what happens.

Is there any way to make a dream feel more real? For example, if I was flying, would there be any way to feel the air better?

If you are lucid dreaming, everything will already feel real. If not, you can just imagine how it would feel, then you would feel it that way.

Can I imagine a lucid dream teacher in a lucid dream?

You can, but you don\'t really need one. Once you can lucid dream, you can do whatever you want if you try hard enough.

Keep a dream journal, and repeat to yourself before you go to sleep, "I will remember the dream I had when I wake up." Be sure to say it confidently.

Yes. As mentioned, if you expect anything to happen, it will. This can be a way to have fun, like getting into places by expecting people to just let you walk through.

Does it matter where I\'m sleeping? Like, do I have to be sleeping on a bed?

No, it doesn\'t matter, as long as you can sleep there, then you can dream there too. Write a little symbol on your hand while you\'re awake, and when you\'re dreaming you won\'t see the symbol and you\'ll know you\'re dreaming.

Can I experience sensations like in real life during lucid dreams, or do I just see them happening?

Before you realize it\'s a dream, you believe that everything you feel is real, including sensations. When you figure out it is a lucid dream, you don\'t feel the same sensations anymore because you are aware of the dream state.

Do lucid dreams only occur during a limited amount of time or after the REM state is finished? Or is the time unlimited and constant?

Lucid dreams begin during REM sleep, and end when you wake up in your dream. There\'s no specific amount of time in which to dream; it\'s usually random.

Can I make my own characters within my dream or will it only be people I\'ve seen before?

The more in control of the dream you are, the more you have the freedom to create your own and control your dream. The more you practice lucid dreaming, the better you will be at this.

How can I differentiate between lucid dreaming and abstract imagination?

Lucid dreaming is when you are sleeping, but your subconscious is controlling a dream. Abstract imagination is like controlling your imagination in a first-person day dreaming session, where you are not thinking as deeply and are still awake.

Will you feel the sensations of the actions you are doing in a lucid dream?

Can I be someone else, like a fictional character, in my lucid dream?

Yes, you can. You can even be Superman or just look like him and have super powers.

What is the difference between lucid dream and dream control?

In dream control dreams, you dictate what happens. Lucid dreaming simply means that you know you\'re dreaming; it doesn\'t mean you can control what you\'re dreaming. Sometimes people experience both types at once.

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Can I make fictional characters appear in lucid dreams?

You can do anything in a lucid dream, just expect that character to be behind you when you turn around. They might not look as expected, so just try to imagine them clearly and detailed.

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Can I connect my dream with someone else\'s dream?

You cannot literally connect your dreams to someone else\'s dreams. However, if another person relates an experience to you, you can lucidly dream their scenario.

Is it possible to remember something from a time when you were just a few months old or does it happen only when you recall about that in your dream?

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Is it possible to have a Lucid Dream if I have paranoia?

How long will it take to be able to understand and remember the full dream?

Lucid dreaming is a skill that must be learned, and even people who lucid dream regularly may only do so once or twice a month. Be patient and continue using these techniques, and the chance and frequency of lucid dreaming will gradually increase.

If you sometimes get "false awakenings" while dreaming, get in the habit of performing a reality check (such as trying to read a book) as soon as you wake up. Otherwise, a false awakening can turn a lucid dream into an ordinary one.

When you do lucid dream, consider waking up intentionally after a few minutes. This increases your chance of remembering the dream.

Do not drink any fluids for one hour prior to sleeping. The last thing you want is to wake up from successfully lucid dreaming just because you had to use the bathroom.

If you find the dream is not going how you want it to, "close your eyes" for a bit in the dream, then open them forcefully. Repeat until you wake up.

If you think you are losing control, shout out what you want to happen next very loudly until you regain control or it happens.

Another way to do reality checks while your in the dream is to look at a clock, look away, and then look back. If the hands are extremely different, than you know you are dreaming.

When you\'ve decided to sleep, start a story in your head. Eventually, this would drift off into a dream and you can take it from there. However, this method usually works with people who play games.

Lucid dreaming can cause sleep paralysis, in which you remain conscious and aware of your surroundings during the transition from sleep to wakefulness, but are not able to move your muscles. This is harmless, but often terrifying, especially as it can be accompanied by hallucinations of a strange presence in the room. Some muscles are often less affected than others, so concentrate on wiggling your toes or swallowing and stay calm until the hallucinations stop.

If you get very excited during your lucid dream, you might wake up suddenly. To attempt to return, shut your eyes and focus on your dream. If you are caught partway through waking up, but still "in" your dream self, spin around or rub your hands.

↑ http://www.lucidity.com/SleepAndCognition.html Lucid Dreaming: Psycho physiological Studies of Consciousness during REM Sleep] In Bootzen, R. R., Kihlstrom, J.F. & Schacter, D.L., (Eds.) Sleep and Cognition. Washington, D.C.: American Psychological Association, 1990 (pp. 109-126)

Validity established of DreamLight cues for eliciting lucid dreaming. In Dreaming, Vol 5(3), Sep 1995, pp.159-168.

Robert Waggoner, Lucid Dreaming: Gateway to the Inner Self, (Needham, MA: Moment Point Press) pp. 269-270

Español: tener sueños lúcidos, Deutsch: Einen Klartraum träumen, Français: faire des rêves lucides, Português: Ter Sonhos Lúcidos, Русский: видеть осознанные сны, 中文: 做清醒梦, Nederlands: Zo kun je lucide dromen, Čeština: Jak na lucidní snění, Bahasa Indonesia: Bermimpi Sadar, 日本語: 明晰夢を見る, العربية: رؤية حلم جلي, ไทย: ฝันรู้ตัว, 한국어: 루시드 드림 꾸는 법, Tiếng Việt: Mơ có Ý thức

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