The Dreamhacker Series | Reality Checks (3)

Hi, and welcome to the all-new, relaunched Dreamhacker Series, a beginner-level, back-to-basics, foundational course of tutorials, teaching you everything you need to know about dreamwork - from dream recall and dream incubation to lucid dreaming induction techniques and methods. 

This Dreamhacker Series tutorial concentrates on Reality Checks. A Reality Check is a technique used to check if you are asleep and dreaming, or awake. Reality Checks operate by increasing self awareness. 

Remember, every time you go to sleep, perform steps 2, 3 & 4 from the first tutorial - The Dreamhacker Series | Remembering Your Dreams (1). 

Reality Checks involve using an observation - typically one which relies on sensory input and conscious awareness. This is because lucid dreaming usually involves some form of observation which triggers conscious awareness in the dream state. One form of Reality Check which can lead to conscious awareness (i.e. lucidity) is recognition of a Dreamsign - a Dreamsign is something  which might be highly subjective to the dreamer, or universal to everyone, which make the dreamer aware they must be dreaming. A Dreamsign is a bizarre, odd, extraordinary or simply impossible aspect of, or occurrence in a dream which alerts you to the fact you must be dreaming, because the Dreamsign could not possibly occur in waking reality. There will be a separate, detailed video and Blog post focusing specifically on Dreamsigns.

Using Reality Checks is fundamental to learning how to induce lucid dreams, and they are really simple, requiring little effort or time expenditure. The most difficult thing about Reality Checks is remembering to incorporate them into your daily waking life. Many beginner lucid dreamers skip Reality Checking or perform very cursory Reality Checks, because they are already aware they are awake and not in a dream and therefore do not appreciate the importance of performing the Reality Check properly to make sure. 

This misses the point of Reality Checks. The idea is to persistently and frequently perform waking Reality Checks so as to develop a strong habit which will hopefully penetrate your dreams. The aim is for the habit of Reality Checking to penetrate your dreams, so you are programming (or hacking) your brain into performing Reality Checks while in the dream state. This requires performance of waking Reality Checks even if you are 100% certain you are really awake. Remember, in a normal, non-lucid dream, it always feels like waking reality, even though it is not. Your dreaming self does not question whether you are awake or dreaming unless you are fortunate enough to spontaneously become lucid, and this is a reminder that performing Integrating Reality Checks into your daily waking life is vital, because even if you are sure you are awake, you want to train yourself to always be sceptical and take steps to ascertain (or 'reality check') to confirm this. It is also important to perform a Reality Check every time you wake up - remember that false awakenings (when you think you have woken up, but you are actually still asleep and dreaming) can be very deceptive, but also provide an excellent opportunity for entering into a lucid dream state.

Reality Checks are vital to lucid dreaming because they enable you to differentiate between wakefulness and dreaming - in a dream, a Reality Check will lead to a 'Eureka moment' which serves to trigger lucidity. 

Choose a suitable Reality Check as your first step. A Reality Check must be something which will lead to different results when performed in waking reality and in a dream. You should choose a Reality Check which always has the same predetermined outcome/result in waking reality. If you know a Reality Check can lead to only one outcome if performed awake, then if something different or unexpected occurs - this is your cue to trigger lucidity. 

Here are some common examples of Reality Checks with a brief explanation for how they work:

The Fingers-Through-Palm Method

This is possibly the most popular form of Reality Check, as it can be performed easily at any time, with no need for anything other than your own hands! This is my preferred form of Reality Check.

Simply try to push the fingers of one hand through the palm of the other. In waking reality, the predetermined singular outcome is that your palm is a solid object which provides resistance, preventing your fingers from sliding through it when you push them. There is no other outcome possible in waking reality. Therefore, if you perform this Reality Check and your fingers do push/slide through your palm, then you must be asleep and dreaming!

Be mindful of the fact, that while there is only one outcome possible in waking reality, your dreaming mind might play tricks on you when performing this method in a dream. I have performed this Reality Check in a dream (while already lucid, trying to prove this to a resistant dream character), and found that my fingers did not push through my palm, therefore behaving exactly as I would expect them to in waking reality. A Reality Check may fail in the dream world, because you have some form of mental barrier. It might also be that in a vivid dream, your Reality Check produces a bizarre or impossible result which should alert you to the fact you are in a dream, yet your dreaming mind just accepts events without the logical fact-checking part of your brain being activated. Therefore, it is advisable to perform 2 Reality Checks to provide you with a fail-safe - some dreamers combine 2 different forms of Reality Check for this purpose. 

The Hand-Gaze Method

Look at your hands - do they look normal as you expect them to? I have seen my hands appear to be long spoons in a dream. This is a sign you are dreaming. 

The Nose Pinch Method

This involves pinching the nose (or closing your mouth if you are a mouth-breather) and attempting to breathe. If you can breathe with this restriction, this is a sign you are dreaming.

The Reading Method

It is usually very difficult to read normally in a dream - even if you can decipher the meaning of text in a dream (i.e. you know what the text says), looking closely at the words/letters you see in a dream often yields bizarre results. The text might be gibberish/nonsensical, or move around on the page. Try to read the same text twice - you might find that it completely changes, which is a sign you are dreaming. 

The Numeracy Method

Try to perform a simple mathematical sum (2 + 2 is sufficient for a Reality Check, it doesn't need to be anything complicated - the easier the sum, the better!) If you try to add up or count something but find your answer is bizarre or impossible - this is a sign that you are dreaming.

The Mirror Method

Look in a mirror. In waking reality, you obviously expect to see your normal appearance. However, in a dream you often get bizarre or impossible results. Often when I happen to look in a mirror (in lucid dreams, as well as normal, non-lucid dreams), my appearance is often dramatically altered. I have had different hair, skin and eye colour; facial features; and body size/shape as well as changing age and gender. If you see something other than your normal, expected appearance in a reflection - this is a sign you are dreaming. 

The Light Switch Method

Try turning a light switch on/off - does it function as you would expect it to in waking reality? Often objects or devices operate very differently in a dream, providing you with a sign you are dreaming. 

The Jumping Method

When you jump in reality, you know gravitational force will pull you back down to earth. In a dream, jumping may result in you floating, levitating or being able to fly - a clear and indisputable sign you are dreaming.

The Clock Method

Looking at a clock or watch can be a decent Reality Check. Try and read the time - if you can't do this, or the numbers appear distorted or behave in bizarre ways, this can be a sign you are dreaming.

Programme yourself to perform regular, frequent Reality Checks throughout your waking day - it is advisable to perform as many Reality Checks as possible - at least 10 per day is a good starting point. The danger is that you might be tempted to only perform perfunctory Reality Checks - make sure each of your Reality Checks is done with the requisite care and attention. Don't make assumptions - reach a solid, logical, well-evidenced conclusion on each Reality Check. 

Some people use reminders for Reality Checks. You might use a specifically-designed app to guide you through regular Reality Checks, or set yourself your own reminders on your mobile phone, such as using an alarm or a screensaver (some people use a prompt such as 'are you dreaming?' to remind them to perform a Reality Check every time they see this message). You might prefer to combine Reality Checks with routine and regular every day activities, such as entering a different room, using a flight of stairs, going to the toilet or having a drink etc). You could draw a Reality Check symbol on the back of your hand as a trigger. There are no hard and fast rules here - the key is finding what works for you and motivates you to perform regular and frequent Reality Checks.

Increase your conscious awareness and mindfulness through questioning reality - this should be done at the same time as the Reality Check, and is equally important to the physical Reality Check itself. 

The brain creates neural constructs based on cognitive and experiential learning - i.e. patterns of thought which are shaped by your reality. In many waking situations, we do not question the nature of our reality or conscious awareness, because we are accustomed to it, and therefore take it for granted. This is also the case in normal, non-lucid dreams - we accept the reality we are in without critically thinking about it. Regularly questioning the nature of reality raises your conscious awareness - the very skill we are attempting to learn for successful lucid dream induction. Therefore, programming (or hacking) your brain into doing this while awake will enable this practice to transfer into the dream state and Reality Checks will become second nature. 

When you perform your Reality Check, engage with your immediate reality and actively question it. Use your senses here - sight, sound, smell, touch and taste. Pay careful attention to your surrounding environment and what you are experiencing. Focus on your thoughts and feelings in the moment. Is everything normal and as expected? Are you experiencing anything bizarre and unexpected? Specifically ask yourself 'am I dreaming?' (or 'am I awake?' - either works!) and come to a definite conclusion based on your observations and reasoning. You might verbalise your answer to really consolidate it in your mind. Reality Checks in dreams sometimes fail because we have not adopted sufficient mindfulness to increase our conscious awareness. 

Combine Reality Checks with other lucid dream induction techniques/methods - Reality Checks might work in isolation, but in practice, it is best to combine them with other methods so as to optimise your chances of successfully inducing a lucid dream. The Dreamhacker Series will be providing you with a number of techniques and methods for lucid dream induction in due course, but at this stage, it is important to incorporate daily Reality Checking into your routine so that you begin the process of programming (or hacking) your brain and creating the right mental environment for lucidity. 

It can take a while for Reality Checks to work effectively, but don't give up hope if you do not have immediate success! Make sure you have good dream recall (see below), as if you don't remember your dreams well, it could be that you perform a Reality Check in a dream, but wake up not remembering this happened!

Here is the accompanying Dreamhacker Series | Reality Checks (3) video which provides this tutorial in audio-visual form:

Here are the previous videos/posts in the Dreamhacker Series:

The Dreamhacker Series | Remembering Your Dreams (1)

Here is the accompanying Blog post - The Dreamhacker Series | Remembering Your Dreams (1)

The Dreamhacker Series | Hacking the Sleep Cycle (2)

Here is the accompanying Blog post - The Dreamhacker Series | Hacking the Sleep Cycle (2)

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The Dreamhacker Series | Hacking the Sleep Cycle (2)

Hi, welcome to the Dreamhacker Series! This tutorial provides 2 easy techniques for hacking the sleep cycle, to optimise your chances of (1) remembering a vivid dream; and (2) experiencing a lucid dream. 

Remember, every time you go to sleep, perform steps 2, 3 & 4 from the first tutorial - The Dreamhacker Series | Remembering Your Dreams (1). 

'Hacking the Sleep Cycle' basically means re-programming or adjusting your sleep cycle in order to optimise your best chance of experiencing a lucid dream. Dreams typically occur during the REM (rapid eye movement) stage of the sleep cycle. This is the stage of the sleep cycle closest to a waking state, so it is characterised by significant brain activity as well as muscle atonia (sometimes referred to as 'sleep paralysis', which prevents us from acting out our dreams). The longest stage of REM sleep is just before we wake up. This is beneficial, as it means not only is this the most fruitful period of REM sleep in terms of the length of time spent in that stage, but also due to it being just prior to waking, we tend to awake directly from our last dream, making it easier to recall as it is fresh in our minds. 

The 2 techniques I will describe in this tutorial work on the basis that you will be aiming for remembering a dream from the final stage of REM sleep, and eventually, inducing a lucid dream during this stage of REM sleep. 

The tutorial will use the typical 8 hour sleep cycle as a reference point. This is because this is the 'average' number of hours recommended for an adult to sleep each night/day and therefore a healthy, balanced sleep cycle can be illustrated by diagram using 8 hours of sleep as a template. I will be using the hours of 0:00 - 08:00 am as reference points to explain these techniques. If you sleep for fewer or greater number of hours, then you may need to adjust the times employed in these techniques to suit your own individual sleep cycle, which may take some trial and error. 

Here is a diagram of the 8 hour sleep cycle:

You will see that I have marked the relevant stage in the sleep cycle - which here is shown taking place approximately between 07:00 - 08:00 hours. Some people experience a slightly longer stage of REM sleep in the early morning - perhaps up to 90 minutes (so from approximately 06:30 - 08:00 hours based on the above diagram).

The Wake-Back-to-Bed Method (WBTB)

The Wake-Back-to-Bed Method is a very popular way of hacking the sleep cycle. It works by encouraging you to stimulate your conscious brain at just the time you would normally be experiencing REM sleep. You temporarily delay the final period of REM sleep and then, when you return to sleep (the 'back to bed' aspect), you go straight from your conscious state into the longest, optimal stage of REM sleep in your sleep cycle, which can lead to the occurrence of multiple vivid - or even lucid - dreams

You can try this in 3 simple steps:

1. Go to bed (here, at 00:00 hours) with an alarm set for just prior to when you would experience the final stage of REM sleep. This should be approximately 6 hours into the 8 hour sleep cycle. The aim is to wake up after you have experienced all your stages of deep sleep. Based on the diagram above, your alarm should be set for 06:00 hours. 

2. Wake up after 6 hours of sleep at 06:00 am and stay awake for a short period of time. You must be fully awake, but able to go back to sleep for another short period, so the key here is finding balance. Use the bathroom, have a drink of water, check your phone - whatever will wake you up fully. Stay awake for any amount of time between 10 minutes and 1 hour (preferences vary here). Now set your alarm clock for 08:00 hours.

3. Go back to sleep until your alarm clock wakes you up from your brief sleep (which will be 1 - 2 hours long, depending on how long you stayed awake). Make sure you focus your mind on your intention to remember a dream while falling asleep. Later, when using lucid dream induction techniques, you can do these in conjunction with the Wake-Back-to-Bed Method. When your second alarm clock wakes you up (at 08:00 hours) you will wake up from either a vivid or lucid dream!

Advantages of the Wake-Back-to-Bed Method include:

Perfect for beginners

It has immediate and dramatic effects on improving recall of vivid dreams

You can pause and resume your use of this method, for example, reserving it for convenient times in the week when you have the ability to disrupt (or hack) your sleep cycle without interrupting your daily routine

It can be effective, even without use of other lucid dream induction techniques

You don't need a rigid time for going to sleep - as long as you can get a full cycle of sleep, this can be done at any time

You get your full 8 hours of sleep

Disadvantages of the Wake-Back-to-Bed Method include:

You are disrupting your sleep cycle which may interfere with your daily routine

It can be disruptive to anyone sharing a sleeping space

The Cycle Adjustment Technique (CAT)

The Cycle Adjustment Technique was developed by Oneironaut, Daniel Love, author of Are You Dreaming? Exploring Lucid Dreams: A Comprehensive Guide (2013). This method works by adjusting the sleep cycle and subtly influencing the body's chemistry in order to increase conscious awareness at the end of the sleep cycle - during the final stage of REM sleep. Again, this method can - and indeed should - be combined with your dream recall steps and also your lucid dream induction techniques when you begin to incorporate them into your dreamwork.

You can try this in 2 simple steps:

1. Reset/adjust your 'body clock' - set your alarm clock 90 minutes earlier than you usually would. Based on the 8 hour sleep cycle and times in the diagram above, if you go to bed at 00:00 hours and wake at 08:00 hours, set your alarm for 06:30 hours. Wake up at this earlier time every day for 7 days (week 1).

2. Alternate between normal/early wake up times - for week 2, you will alternate between waking up at the earlier time (06:30 hours) and your usual time (08:00 hours), so day 1 (06:30 hours); day 2 (08:00 hours); day 3 (06:30 hours); day 4 (08:00 hours); day 5 (06:30 hours); day 6 (08:00 hours) and day 7 (06:30 hours).

On normal days, when you wake up at 08:00 hours, your body will expect you to wake up earlier (at 06:30 hours), due to your 're-programming' during week 1. Your mind will be more stimulated than usual, and more likely to become conscious - i.e. lucid - while you are dreaming during that final stage of REM sleep between 06:30/07:00 - 08:00 hours. 

It is recommended that you 'refresh' your sleep cycle re-adjustment, by returning to step 1 (week of waking 90 minutes early) every few months.

Advantages of the Cycle Adjustment Technique include:

Perfect for beginners

This method works without needing to learn any other techniques (although, like the Wake-Back-to-Bed Method, it can - and should - be combined with lucid dream induction techniques to optimise your chances of success

Disadvantages of the Cycle Adjustment Technique:

You are disrupting your sleep cycle which may interfere with your daily routine

It can be disruptive to anyone sharing a sleeping space

This method requires 2 weeks of consistent practice, so can be onerous (certainly more so than the Wake-Back-to-Bed Method)

You spend 1 week waking up earlier than usual, then do the same on alternative days on week 2, which can be exhausting until you get used to your adjusted sleep cycle

You should go to bed at the same time each night, which can be rigid


Here are 2 additional techniques/methods you may wish to try:

The Afternoon Nap Method
You can also try afternoon naps - if you are 'caught up' (i.e. you've had a sufficient amount of) deep sleep on the previous nights (and therefore are well-rested and restored), an afternoon nap of about 1 - 2 hours is the perfect time for some REM sleep and dreaming! Remember to use your dream recall and/or preferred lucid dream induction techniques before your nap, while you are preparing to fall asleep! Almost everyone enjoys the luxury of a nap; the main disadvantage of this technique is the fact you need to be sleepy enough to fall asleep outside of your normal sleep routine, and the fact that incorporating a nap into your waking day might disrupt your nightly sleep cycle.

The Periodic Waking Method
Another technique you might try is one which I have referred to as the 'Periodic Waking Method'. This is where you experiment with periodic waking throughout the sleep cycle. As you can see from the diagram above, REM sleep occurs at regular intervals throughout the sleep cycle, typically in 90 minute intervals. Some oneironauts (dream explorers) utilise the sleep cycle for dreaming/lucid dreaming by calculating roughly when those REM stages will occur during their sleep cycle, then wake themselves up just before their predicted REM sleep stage will occur. Using the diagram above, you will see that the first period of REM sleep occurs approximately 90 minutes - 3 hours into the 8 hour sleep cycle. Using the Periodic Waking Method means setting an alarm to wake you up just before this first period of REM sleep (so sometime between 90 minutes and 3 hours after you have fallen asleep), performing your dream recall/preferred lucid dreaming induction techniques as you fall back asleep. Unlike with the Wake-Back-to-Bed Method, there is no need to fully wake up, or stay awake for any period of time - in fact, this is discouraged, as you are already significantly and dramatically disrupting your sleep cycle by using this technique. After your first periodic waking, you will set subsequent alarms at 90 minute intervals to coincide with when you will next experience REM sleep. This technique requires a lot of guesswork and trial and error in addition to the disruption of your sleep cycle, as sleep cycles are not nearly as rigid as the above diagram would suggest, and are dependent on many variables. This means that this technique will not be suitable for everyone and might be best practiced on occasions when it is convenient to disrupt the sleep cycle and lose some of your sleep time.

Here is the accompanying Dreamhacker Series | Hacking the Sleep Cycle (2) video which provides this tutorial in audio-visual form:

Here is the previous video in the Dreamhacker Series | Remembering Your Dreams (1):

Here is the accompanying Blog post - The Dreamhacker Series | Remembering Your Dreams (1)

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The Dreamhacker Series | Remembering Your Dreams (1)

Hi, and welcome to the all-new, relaunched Dreamhacker Series, a beginner-level, back-to-basics, foundational course of tutorials, teaching you everything you need to know about dreamwork - from dream recall and dream incubation to lucid dreaming induction techniques and methods. 

The first tutorial in the Dreamhacker Series concentrates on improving your dream recall.

Good dream recall is essential for anyone hoping to induce a lucid dream - if you cannot recall your dreams, you may experience lucidity in a dream, and simply forget it ever happened!

Many people state that they 'never' or 'rarely' ever experience a dream - this is simply not true - the problem is, they just do not have decent dream recall!

The following steps will help you immediately and dramatically improve your dream recall, so that you can better remember your dreams!


1. Prioritise the best time in your sleep cycle for experiencing and remembering a dream - I have produced a separate Dreamhacker tutorial for this -  'The Dreamhacker Series | Hacking the Sleep Cycle (2)'. The Wake-Back-to-Bed Method is a means of hacking the sleep cycle so that you wake up just prior to the longest period of REM (rapid eye movement) sleep which takes place right at the end of the sleep cycle. The REM stage of the sleep cycle is characterised by rapid eye movement, high brain activity and muscle atonia - it is the stage in the sleep cycle when you are most likely to experience vivid dreams. If you wake yourself just prior to this period of REM sleep, and then go back to sleep for 1 - 2 hours, you are likely to recall a vivid dream, because you are forcing yourself to go straight from waking into REM sleep. When you wake up for the second time, you are waking up directly from your dream, so hopefully it will be fresh in your memory. Be aware that certain foods, vitamins, supplements, medications and substances (notably, cannabis and alcohol) may have an impact on the quality of your REM sleep. For example, cannabis is known to inhibit REM sleep, which is why many recreational users rarely remember any dreams. Cutting down or quitting cannabis leads to the REM Rebound Effect, where you 'catch up' on the lost periods of REM sleep, leading to bizarre, intense, vivid dreams (I will cover the REM Rebound Effect in detail in a subsequent video and post).


2. Set an intention to remember your dreams - this simply means concentrating your mind on the fact you will remember your dreams! Each night, as you are relaxing and preparing to fall asleep, use a mantra such as 'I will remember my dreams when I wake up' which you silently meditate upon (just run through your mantra in your mind as you are falling asleep, repeating it until you eventually fall asleep). Remember to do this every time you are going to sleep. Good advice is to try and fall asleep in as dark a room as possible - any light emission can affect your melatonin levels, and consequently, the quality of your sleep and dreaming. 


3. Consolidate your dream memory upon waking - when you wake up, remain in the position you find yourself in, and try not to move around or open your eyes. Dream memories are very transient and fleeting, and any distraction (thoughts, sights, sounds etc) can cause the dream memory to instantly fade. Our brains are not supposed to store dream memories, so you are essentially 'hacking' your brain, by training it to hold on to these dream memories. While laying in the position you woke up in, with your eyes closed, run through what you can recall about your dream in as much detail as possible, in an attempt to consolidate your dream memory. You might find it useful to speak your dream out loud. 


4. Record your dreams in a Dream Journal - this is fundamentally important, not just for improving dream recall, but also so that you can analyse your dreams and enhance and enrich your dreamwork generally. Keep your Dream Journal within easy reach by your bedside - this in itself is a good way of reinforcing that intention to remember your dreams, as the Dream Journal symbolises this. Record your dream in your Dream Journal as soon as possible in as much detail as possible. You might give your dream a date and a title. If you cannot recall your dream in sufficient detail to describe the narrative/plot, just note down whatever you do remember - any sights, sounds, smells, sensations, colours, emotions, dream characters etc. You might illustrate your dream memory if this is easier than describing it in words. A Dream Journal can be a dedicated notebook, or simply a piece of paper you leave beside your bed. Some people might prefer to use modern technology, such as voice recording apps on their mobile phone to verbally record their dreams - choose whatever works best for you. The key is to use your Dream Journal on a daily basis. Reading your Dream Journal before bed is another effective way of concentrating your mind on dreamwork, and focusing your intention on better remembering your dreams. I will be providing a tutorial which teaches you to use your Dream Journal to analyse Day/Dream Residue and Dreamsigns!


5. Focus your mind and concentrate on dreams in your waking reality - using your mantra and Dream Journal are key here! The idea is to think about dreaming as much as possible during your waking hours - setting the intention and focusing on it will greatly assist you in hacking your brain/mind for dreaming - think of it as a form of constant mental re-programming! One way you can do this is to talk about dreams more - find like-minded people or fellow oneironauts to discuss your dreamwork with. Perhaps find a local dream workshop or participate in some online dreaming communities; read books or watch movies/documentaries about dreaming - the key is to incorporate dreaming into your waking reality! A modern technique for focusing the mind on dreaming/lucid dreaming during the waking day is to incorporate technology - this could involve using a lucid dreaming app (I will be reviewing lucid dreaming apps on this Blog) or simply setting yourself reminders (such as alarm cues or a customised screensaver) to remember your dreams.

Here is the accompanying Dreamhacker Series | Remembering Your Dreams (1) video which provides this tutorial in audio-visual form:

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The Dreamhacker Series

I have relaunched The Dreamhacker Series - a beginner level, back to basics, foundational series of tutorials which aim to teach you all aspects of dreamwork, including dream recall, dream incubation, lucid dream induction, dream control and much much more! You can find the Dreamhacker Series of videos on the Tallulah La Ghash Youtube channel (linked below) - I have also posted my first video here on this Blog post for ease of access - please do watch it, like it and share it, as well as subscribing to my channel and turning notifications on. Also note that I will be doing more live broadcasts where you can come and chat to me in real time. I am planning to do regular 'Tallulah's Dream Palace' broadcasts where we can discuss dreaming and lucid dreaming and I can give you live tips, techniques, help, advice and guidance on how you can enrich and improve your own dream experiences. Remember, you can ask me anything - leave me a question (or comment/suggestion/feedback) in the comments sections of my Youtube videos or on social media (linked below).

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The Dreamhacker Series - A Complete Lucid Dreaming Programme