Every night, when you to sleep, you transition through a number of stages, each of which is characterised by different types of brainwave, with a different effect on your sleeping body. Each cycle of sleep lasts 90 - 110 minutes. Let's take a look at the different stages in the sleep cycle.
NREM Stage 1: alpha - theta waves (4 - 7 hz)
Stage 1 is a very light stage in the sleep cycle, which is it easy to be awoken from. Muscle atonia begins to set in, which causes twitches and hypnic jerks. Hypnagogic hallucinations occur, which often manifest as swirling, abstract colours which hypnotise you into sleep. You begin to lose self-awareness and consciousness and most sensory attachment to the external world as your brainwaves slow.
NREM Stage 2: mixed EEG activity
Stage 2 is marked by the brainwaves slowing even more, and a loss of virtually all muscle tone, so that your body cannot physically act out your dreams when you enter REM (Rapid Eye Movement) sleep. There are brief bursts of higher-level brain activity, known as 'sleep spindles' or K-complexes'. This is a light, dreamless stage of sleep, in which you spend almost half of your sleep time.
Stages 3 and 4 of the sleep cycle are known as deep, delta or slow-wave sleep, which is characterised by delta brainwave activity and a complete lack of consciousness. The sleeper is less responsive to external environmental stimuli and less likely to awaken as a result. This is a dreamless stage in the sleep cycle, when somnambulism (sleep-walking) is most likely to occur.
REM Sleep - paradoxical sleep: theta waves
REM sleep is characterised as paradoxical sleep - marked by higher levels of brainwave activity. This is when dreaming takes place. Gamma waves (30 hz and above) may be observed in lucid dreamers, this being a form of brainwave activity associated with higher perception and consciousness.
REM sleep occurs throughout the sleep cycle. Here is an illustration of a typical 8 hour sleep cycle:
The longest, more intense and vivid dreams take place in the 4th and 5th periods of REM sleep, right at the end of the 8 hour sleep cycle, after approximately 6 hours of sleep. This means this is the optimal time for lucid dreaming to occur. The 4th an 5th stages of REM sleep can last between 45 - 60 minutes.
If you tend to wake naturally (without the use of an alarm clock), it is likely that you awaken directly from a dream, when it is fresh in your memory. It is possible to directly re-enter the dream if you allow yourself to immediately fall back asleep.
The amount of sleep needed on average differs from person to person, and is also dependent on other variables such as age and general health. Newborn babies require the most sleep (14 - 17 hours per day), while adults tend to require approximately 7 - 9 hours of sleep on average.
If you awaken with an alarm clock, you risk waking mid-cycle, which can be an unpleasant feeling - and you may miss the last periods of REM sleep, which are perfect for dreaming and more pleasant to wake up from. This problem can be overcome by understanding your sleep cycle, or employing the new technology and apps which can monitor your sleep cycle and wake you up once a cycle is complete.
EEG machines can be used to monitor how long a dream lasts. The EEG machine reads brainwave activity - and as you can see from the diagrams above, each stage in the sleep cycle has it's own distinctive brainwave activity associated with it. EEG brainwave monitoring indicates that dreams which occur in early stages of REM sleep last only a few minutes. As you then transition through different stages in the sleep cycle, including the deep, delta-wave sleep, it is unlikely that you will have a vivid memory of these early, fleeting dreams.The majority of the first sleep cycle is dedicated to non-REM sleep, due to the need to prioritise restful and restorative healing sleep.
Time may be experienced differently in dreams - there may be some time distortion - in particular time dilation, where the passage of time is experienced as being much longer within the dream. Generally, it's likely that dream time is relatively commensurate with real time, but it can be very difficult to judge the length of a dream from the first person perspective. Some people report that their normal, non-lucid dreams are experienced as stretching over days, weeks - even months or years.
Just like normal, non-lucid dreams, lucid dreams can last from minutes up to the full period of REM sleep (i.e. 60 minutes). Lucid dreams may be cut prematurely short due to heightened arousal and the intense excitement of the experience waking the dreamer up. Lucid dream stabilisation can significantly help in prolonging the lucid dream experience as well as enhancing the clarity of the lucid dream.
There are a number of ways in which you can 'hack' the sleep cycle in order to maximise your chances of successfully experiencing a lucid dream - see The Dreamhacker Series | Hacking the Sleep Cycle (2)for a beginner-level tutorial on this topic. Below, are some neuroimaging of the brain, showing different levels of mental activity and inactivity during REM sleep and comparisons to brain activity during wakefulness and NREM (delta, slow-wave) sleep.
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.
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 oneoutcome 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)
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.
'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):
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:
Regular readers of this Blog will be aware that I tend to avoid using lucid dream supplements and try to get my 'dream nutrition' from foods instead. However, when I was in my local health food shop, I saw some Vitamin B6 (pyridoxal phosphate) (50mg) on sale, and knowing that Vitamin B6 has an effect on dreaming (increasing vividness of dreams and likelihood of lucid dreaming), decided to add this to my Lucid December challenge. The vitamin supplements that I bought have a recommended daily intake of 1 - 2 a day, taken with meals. I will be taking 2 pills a day, one midday and one before bed - recording this information in my Lucid December Dream Journal Reports. I am not using any other dream supplements, as I feel it is counter-productive to mix and match supplements as you are unable to see what is working and what is not - and cannot be sure that one supplement is not having an effect on how the body/brain reacts to other supplements. Thus, I will give Vitamin B6 a trial period before introducing any other supplement into my dream practices. I have started to take my 2 Vitamin B6 tablets on 5 December 2015 (Day 5 of Lucid December), so the first day in which it will be possible to assess any effect/difference experienced in my dreaming will be Day 6 of Lucid December.
I have already written a Blog post on Vitamin B6 (click on red link to open this Blog post in a new window). However, I am going to provide some information about the effect of Vitamin B6 on sleep and dreaming in this post.
Vitamin B6 is important for cardiovascular, digestive, immune, muscular, hormonal and nervous system function. It is water-soluable, so it dissolved in the body's fluids and any excess, not used by the body, is excreted in urine. When taking Vitamin B pills, you may notice that your urine is a fluorescent yellow colour - this is nothing to worry about, it is a sign that excess vitamins are being excreted. The body is not able to store extra amounts of Vitamin B6 to be used later. The precise amount of Vitamin B6 required to maintain health depends on age, gender and circumstances such as pregnancy and breastfeeding. Here is a basic breakdown of the average Vitamin B6 requirements:
Children
Newborn to 6 months: 0.1 milligram (mg) per day Infants 7 months - 1 year: 0.3 mg
Children 1 - 3 years: 0.5 mg
Children 4 - 8 years: 0.6 mg
Children 9 - 13 years: 1 mg
Boys 14 - 18 years: 1.3 mg
Girls 14 - 18 years: 1.2 mg
Adults
Men & women 19 - 50 years: 1.3 mg
Men +51 years: 1.7 mg
Women +51 years: 1.5 mg
Pregnant women: 1.9 mg
Breastfeeding women: 2.0 mg
The reason why Vitamin B6 is thought to have such a strong impact on dreaming is that it is critical in converting proteins (such as tryptophan - another chemical linked to increased dreaming) into key neurotransmitters such as norepinephrine, serotonin and melatonin ('the sleep chemical').
One study by Ebben, Lequerica & Spielman, 'Effects of pyridoxine on dreaming: a preliminary study' (2002) Perceptual & Motor Skills 94(1), 135 - 140 has analysed the effects of Vitamin B6 on dreaming. The abstract (outline) of the study states: 'The effect of pyridoxine (Vitamin B-6) on dreaming was investigated in a placebo, double-blind study to examine various claims that Vitamin B-6 increases dream vividness or the ability to recall dreams. 12 college students participated in all three treatment conditions, each of which involved ingesting either 100 mg B-6, 250 mg B-6, or a placebo prior to bedtime for a period of five consecutive days. The treatment conditions were completely counterbalanced and a two-day wash-out period occurred between the three five-day treatment blocks. Morning self-reports indicated a significant difference in dream-salience scores (this is a composite score containing measures on vividness, bizarreness, emotionality, and color) between the 250-mg condition and placebo over the first three days of each treatment. The data for dream salience suggests that Vitamin B-6 may act by increasing cortical arousal during periods of rapid eye movement (REM) sleep. An hypothesis is presented involving the role of B-6 in the conversion of tryptophan to serotonin. However, this first study needs to be replicated using the same procedures and also demonstrated in a sleep laboratory before the results can be considered certain.'
A further study, by a PhD researcher into lucid dreaming, Denholm Aspy, of the School of Psychology at the University of Adelaide, Australia, is currently being conducted (reported September 2015, during the recruitment process for the study). The subjects will participate in a 10-day trial, during they will be provided with three types of capsules: placebo, Vitamin B6, and a combination of other B vitamins. Every morning during the period, subjects will also have to answer a questionnaire about the dreams they recall from the night before, which will then be subjected to analysis.
In fact, difficulty in recalling dreams has been linked to Vitamin B6 deficiency in some patients. In his book, Nutrition and Mental Illness: An Orthomolecular Approach to Balancing Body and Mind (1988), leading medical researcher and pharmacologist, Dr Carl Pfieffer (1908 - 1988), makes the link between poor dream recall and Vitamin B6 deficiency. Pfieffer was a pioneer in treating mental illness at the Brain Bio Center in New Jersey and in 1973, he and his research team made the link between Vitamin B6 and dream recall, discovering that their patients deficient in Vitamin B6 did not recall their last dream of the night upon waking, but as they improved their Vitamin B6 intake, dream recall would increase significantly. If they exceeded the normal dose of Vitamin B6, patients awoke through the night with vivid dreams and would remember several in the morning. Pfieffer and his staff found a middle ground: supplement until you remember your last dream but not so much that your sleep is affected by too many of them. There is other evidence to suggest that too much Vitamin B6 can disrupt the sleep as dreams due to the bizarre and stimulating nature of dreams which taken place during supplementation.
Be warned though; taking an excessive dose of Vitamin B6 has also been linked to heart palpitations, cramps, insomnia, high blood pressure, and panic attacks.
Taking more than 200 mg a day of Vitamin B6 for a long time can lead to tingling and a loss of feeling in the arms and legs, known as peripheral neuropathy. Generally, the symptoms are reversible, so once you stop taking supplements, the symptoms usually stop. However, in a few cases, when people have taken large amounts. Vitamin B6, especially for more than a few months, the effect has been irreversible. Taking doses of 10 - 200 mg a day for short periods may not cause any harm. However, there is not enough evidence to say for how long these doses could be taken safely and advice should be sought from a medical professional before introducing a new supplements into your diet.
If you do not wish to take Vitamin B6 in supplement form, it is very possible to get your recommended daily intake from foods. Some common foods which are high in Vitamin B6 include:
pork
beef
poultry - such as chicken or turkey
bananas
chickpeas
fish - especially tuna, salmon
bread
whole cereals – such as oatmeal, wheat germ and brown rice
eggs
soya beans
sunflower seeds
peanuts
milk
potatoes
sweet potatoes
spinach
pistachio nuts
some fortified breakfast cereals
Let me know if you are taking part in my Lucid December Challenge and whether you have personal experience of using Vitamin B6 for dreaming and lucid dreaming!
Here are two new videos I have made for my Youtube channel. These videos are about 4 lucid dream/false awakening experiences I had over a period of 2 weeks and the possible causes and effect relationship between lucid dreaming and various factors - such as sleep deprivation, alcohol consumption, cannabis use and vitamin pills. I discuss the REM rebound effect.
One (top) is a longer version, with full captions providing definitions and explanations. The other (bottom) is a shorter version.
The Blog posts which relate to the content of these videos are as follows (click on the title - link will open in a new page):
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Explain the basic difference between Dream and Wake Induced Lucid Dreams
Introduce the basics of the MILD Technique (a form of DILD)
Provide a 6 Step programme teaching the key elements of the MILD Technique
Produce an effective and practical programme of lucid dream induction for ongoing practice
Give information on potential problems or barriers to a successful MILD Technique attempt
What is a Lucid Dream?
A lucid dream is a dream in which the dreamer is consciously aware that they are dreaming. Although it is commonly thought that a lucid dream is a dream in which the dreamer has control over the content or events of the dream, dream control is only one aspect of lucid dreaming. Some lucid dreams involve no control at all. Indeed, many oneironauts (dream explorers) have to work very hard at learning how to control their lucid dreams. Therefore, when we refer to lucid dreams, all we really mean is that the dreamer knows they are dreaming during the dream. Dream control methods will be discussed in a later tutorial.
Some people are able to naturally become lucid in a dream. This means that they do not need to 'train' themselves how to achieve lucidity or induce it using a lucid dream induction technique. - it just happens without any effort. However, due to the increasing attention paid to lucid dreaming (within popular culture and also the academic community) and it's growing recognition, as a result of movies such as Inception (2010), many people are keen to learn techniques to induce lucid dreams. I have therefore decided to create a step-by-step programme of lessons, tutorials, tips and advice for those who wish to embark upon their own lucid dream adventure, starting from the very basics, which makes this series of articles and accompanying videos ideal for beginners. This tutorial focuses on an introduction to the MILD Technique, which is arguably the easiest and most effective method of lucid dream induction.
Firstly, let's think about types of lucid dream induction and get acquainted with some terminology.
The Difference Between DILDs & WILDs
There are two main types of lucid dream induction:
DILD (Dream induced/initiated lucid dream) - where the dreamer spontaneously becomes lucid in a normal non-lucid dream. Often, the realisation that something bizarre or impossible is happening in the dream is sufficient to spark instant lucidity in the dreamer. Therefore the dreamer falls asleep, enters a normal dream state and then 'wakes up' (becomes consciously aware) within that dream.
WILD (Wake induced/initiated lucid dream) - where the dreamer transitions directly from a state of wakefulness into a lucid dream without a lapse in consciousness. This is a technique sometimes referred to as the 'holy grail of lucid dreaming' because it involves entering a deep meditative state which enables the dreamer to achieve 'lucidity on demand'.
DILDs are more common that WILDs - perhaps because DILDs can happen naturally to many people, without the need to learn and practice induction methods, whereas WILDs involve time, effort and understanding how to create a paradoxical state of mind awake/body asleep. WILDs also rely on the dreamer entering a waking state of sleep paralysis (which can feel uncomfortable or disconcerting for some); immersing the self in hypnagogia (the hallucinations which are experienced when on the brink of sleep); and dream visualisation. This all sounds fairly complex and full of jargon, but we will return to these topics in a later tutorial, when we will start learning the WILD technique in full. The idea for now is to simply familiarise ourselves with some of the common terms associated with lucid dreaming. One laboratory study suggests that suggests that up to 75% of lucid dreams are DILDs. Dr Stephen LaBerge of the Lucidity Institute states that WILDs are more commonly experienced in sleep laboratories than at home. DILDs often occur spontaneously in 'natural' or proficient lucid dreamers without the need to purposefully and intentionally induce/incubate them. The MILD Technique (Mnemonic/Memory Induced Lucid Dream) There are a number of DILD Techniques, all of which will be covered in future tutorials. However, this tutorial focuses specifically on the MILD Technique, which was developed by LaBerge in the 1970s, during his doctoral studies into lucid dreaming. The MILD Technique (mnemonic/memory induced lucid dreaming) is an ideal method for lucid dream beginners. The MILD technique is a form of DILD because - as explained above - you enter the lucid dream from a normal non-lucid dream state. However, the methods for learning this technique are performed throughout the waking day and just before falling asleep. Essentially, the MILD Technique teaches the dreamer to become more self-aware. This increases the chances that the dreamer will recognise that they are dreaming. Not only does the dreamer enhance their self-awareness, but they incubate a dream with affirmations, and programme their dreams to contain triggers/cues (pre-determined) to prompt lucidity. The technique therefore involves the memory, hence the name.
Step 1: Understanding the Sleep Cycle
Firstly, make sure you are getting enough sleep. Sleep deprivation is one of the main reasons some people experience less dream recall than others. The REM (rapid eye movement) stages of the sleep cycle are the times when dreaming - and potentially lucid dreaming - occur. These REM stages happen at least once every 90 minutes. The early REM stages are fairly short - around 10 minutes long. Towards the end of an average period of sleep (8 hours), the REM periods are closer together and longer - sometimes up to 45 - 60 minutes in length, giving ample time to experience a lucid dream. See the diagram which shows the stages of the sleep cycle, based on an average duration of sleep (8 hours):
As you can see, the best (optimal) time for lucid dreaming is the last period of REM sleep before waking. We will learn how to utilise this knowledge later (see below). If you have a shorter cycle of sleep (for example, 5 - 6 hours), you may be missing the best opportunities to experience a lucid dream. If you are unable to sleep for 8 or more hours during the week, try to set aside extra time at the weekends and catch up on your sleep. Deep/delta wave sleep (Stages 3 & 4 on the above diagram) is restful and restorative sleep, so if you are sleep deprived, or sleep for fewer than 8 hours, your brain will be prioritising your body's need for deep sleep over REM sleep. During the weekend when you are able to spend longer periods sleeping, you can (and hopefully will) experience the REM rebound effect. Because you may have missed out on the 'average' and healthy amount of REM sleep during the week when you have less sleep, you will experience more REM sleep when you finally get a full 8 hours or more. This is because your brain tries to 'balance' deep sleep and REM sleep and will try to 'make up' for lost REM sleep once all the required deep sleep has been accommodated.
If you have had enough sleep during the night, an afternoon nap is an excellent way to experience vivid dreams and hopefully, a lucid dream. Research has shown that lucid dreams often occur during a 1 - 2 hour afternoon nap in persons with an average sleep cycle (so therefore, someone getting sufficient deep sleep each night). This is because, in non-sleep deprived persons, the afternoon nap will be mostly spent in the REM stage of the sleep cycle.
Step 2: Dream Recall
The most important step to any lucid dream practice is learning dream recall - basically, remembering your dreams when you wake up. If you cannot remember your dreams, you will not know if you have become lucid or not! If you don't take care to recall your dreams then you will have no idea what you are experiencing in them, but thankfully, learning to recall at least one dream per night is simple and can be achieved in a very short time. 2.1 Strategic Waking for Dream Recall LaBerge found that periods of wakefulness interjected during sleep i.e. planned interruptions to the sleep cycle greatly increases the chances of having a lucid dream. During these strategic awakenings, the dreamer should bring themselves to full consciousness for a short period of time (i.e. 10 minutes) and ideally spend that time performing the various steps of the MILD Technique or immersing themselves in a lucid dream-related activity, such as reading about it or meditating with affirmations. Some oneironauts like to set alarms throughout the night - based on the stages of the sleep cycle shown in the diagram above. It is common practice for avid lucid dreamers to wake up throughout the night, at approximately the time the REM stage ends - for example, if the dreamer goes to sleep at 10:00 pm, they might wake at 1:00 am; 3:00 am; 4:00 am; and 6:00 am. This is because you are most likely to recall a dream if you wake up straight after the REM stage in which it occurs, rather than going into another (deeper) stage of sleep. This method may be unsuitable or undesirable for many people - and risks sleep disturbance or exhaustion the next day. Instead, we will be learning an easier method for utilising the sleep cycle for lucid dreaming (see below). 2.2 Dream Journal The first thing you must do is start a dream journal. Even if you remember your dream immediately after waking, you will find that dream memories fade very quickly and therefore it is essential that you record them in writing. This will also help you recognise dreamsigns - the bizarre or impossible elements of a dream which indicate that you are dreaming, not experiencing waking reality. We will learn how to use dreamsigns and reality checks below. Immediately upon waking, write down your dream - you should be keeping your dream journal and a pen beside your bed in easy reach. Sometimes, you have to clarify and consolidate the dream memory in your mind before you can write it down. As soon as you wake, turn your mind to your dream. Do not move - remain in the same position you awoke in, because even physical movements can distract you from recalling your dream. While laying in the position you woke in, ask yourself if you have been dreaming. You might find it useful to speak the dream aloud. As soon as you have the dream mapped out in your mind, write it down in as much detail as possible. If you cannot remember much, don't worry - just note down what you can recall - even if it is simply colours, thoughts, emotions, sensations, words etc. You may find the dream memory is triggered and surfaces at some point throughout the waking day. In a later tutorial, we will be learning how free association/stream of consciousness techniques can aid dream recall. When writing in your dream journal, give a name to your dream. Mark your dreamsigns (bizarre, odd or impossible features of the dream, including dream characters, events, objects, themes etc). Read through previous dream journal entries before sleep. 2.3 Affirmations for Dream Recall We will consider affirmations below, but it is worth noting that affirmations can really aid dream recall. Before you go to sleep each night, remind yourself that you 'will remember your dreams when you wake'. Repeat this affirmation/mantra in your mind as you fall asleep, setting an intention to recall your dreams in a form of 'mental programming' or entrainment. 2.4 Dream Supplements for Dream Recall Some oneironauts use lucid dream supplements to boost their REM sleep and increase the vividness and recollection of their dreams. For instance, 'lucid dream supplements' such as Calea Zacatechichi; Vitamin B6 (and foods containing high levels of trytophan); Galantamine; 5-HTP etc are reported to intensify dreams and boost dream recall significantly, which can assist in lucid dreaming, as can nicotine replacement patches worn during sleep. There will be a separate tutorial on lucid dream supplements. However, it is worth noting that certain medications, recreational drugs (notably cannabis) and alcohol can inhibit dreaming - either by suppressing REM sleep stages or affecting dream recall. While some of these substances can produce the REM Rebound Effect described above (the dreamer 'catches up' on lost REM sleep once the substance has metabolised or its effects are over), it is not worth using them for this purpose. It is not recommended that anyone experiment with any substances - whether recreational, pharmaceutical or natural (such as over-the-counter/without prescription supplements) without first seeking professional medical advice.
Stage 3 - Reality Checks
There will be a separate tutorial on reality checks & dreamsigns, but it is essential that you understand the principles of reality checking in order to fully master the MILD Technique. The key is training yourself to be more self-aware. Throughout the waking day, ask yourself: 'Am I dreaming?' When you ask yourself this, you 'perform the reality check'.
A reality check is an action which confirms whether you are asleep or awake. Common reality checks are:
Trying to push the fingers of one hand through the palm of another
Just look closely at your hands and notice anything odd (extra fingers)
Looking in a mirror and noting unusual changes in your reflection
Holding your nostrils closed and trying to breathe normally through your nose
Trying to read text/the time/a mobile phone screen - letters, numbers and words often appear different
My preferred reality check is trying to push my fingers through the palm of my hand. It usually works effectively for me, but on one occasion when I tried to perform a reality check when already lucid (to prove to my dream characters that we were in my dream state), the reality check did produced no bizarre effects - i.e. it produced the effect that I would expect in waking reality - my fingers could not pass through the palm of my hand. If you are awake, these actions will produce a 'normal' result - you will find it is impossible to push your fingers through your palm; you will see your normal reflection in the mirror; you will be unable to breathe through your nose while pinching your nostrils; you can read text/numbers. In a dream, you are likely to find that your fingers are able to be pushed straight through the palm of your hand; your mirror reflection appears different to your waking reality - you may be a different ethnicity, gender, age, shape or size; you can breathe easily despite the fact your air supply is limited; and text/numbers appear to be radically different, sometimes illegible or in a different language/composition. In the dream state, the reality check should 'fail'. The main aim is to choose a reality check action which produces a different result when awake than the result you get when you perform it during a dream. You might like to experiment with a few different ones before settling on your favourite/most effective, although the fingers/palm action tends to be a very popular one. Question whether you are awake or dreaming and perform your accompanying reality check action as many times as you can, and develop a habit - one which will eventually become programmed into your dreams. Some oneironauts set alarms to remind them to perform a reality check - others might perform a reality check every time they do a routine act such as use the bathroom or enter a room. Reality checks are a simple way of prompting a moment of introspection and self-awareness, which primes you for becoming conscious - i.e. lucid - within a dream state. It is recommended that at least 10 - 20 reality checks (which are simple, momentary and can be done discretely when in public) are performed throughout the waking day. In your dream, seeing a dreamsign (which you will learn to recognise from noting them in your dream journal and finding recurrent themes, signs or symbols) should prompt you to perform a reality check. If the reality check 'fails' i.e. produces a different result to that you would expect when awake, then you should become lucid - aware you are dreaming!
Step 4 - Lucid Dream Affirmations
Affirmations can be done at any point during the waking day, but are necessary just before you fall asleep. Totally relax yourself as you lay in bed, and completely clear your mind. Enter a meditative state: your muscles should all be loose as you lay in the most comfortable position to fall asleep. Now, focus on an affirmation/mantra which you will repeat to yourself in your mind, as if chanting it in your thoughts. This is a form of brain entrainment or mental programming, which will set an intention to dream. Perform the affirmations until you feel yourself falling asleep. If you become distracted at any point, just start this step again. Try one of the following (lucid) dream affirmations:
Tonight I will have a dream and remember it when I wake up
I will remember my dreams
I will be aware I am dreaming
I can lucid dream
I will have a lucid dream tonight
My next dream will be a lucid dream
I am dreaming now
This is a lucid dream
My personal affirmation is: 'Awareness, Control, Recall' which sets my intention to become lucid (aware); exercise control over my dream (control); and remember my dream when I wake up (recall). Note that I include 'control' in my affirmation because I am not a beginner lucid dreamer and have learnt dream control techniques. For beginners, it is best to wait until you have some experience of lucid dreaming and lucid dream stabilisation before you attempt control - or include it in your MILD Technique affirmations, as this is a more advanced step in learning how to lucid dream.
Step 5 - Dream Visualisation
This step should be performed when you are fully relaxed and on the brink of falling asleep. It is perhaps the most difficult step in the MILD Technique, but don't worry if you can't quite master it to start off with - it isn't the most essential step in the process and you can keep trying this while you learn and put into practice the other steps which are much more important. Imagine yourself in a previous dream and visualise it in as much detail and clarity as possible. When you encounter a dreamsign, tell yourself 'I am dreaming!' This is not a lucid dream - merely a daydream which is preparing you for a lucid experience. Imagine a lucid dream experience and just let your imagination guide the way you explore the dream scene you are mentally visualising. During this step, you are likely (if tired enough) to fall asleep. Don't try to fight sleep - let yourself naturally enter the sleep state. The purpose of the MILD Technique is that you are mentally programming yourself for a lucid dream, so it is necessary that the last thing on your mind before falling asleep is the subject of lucid dreaming. On occasion, the imagined/visualised dream scene might seamlessly merge into a real lucid dream (if you experience something like this, perform a reality check!) - this is how the MILD Technique attempt transforms into a WILD! This is certainly something to celebrate and is likely to aid you in your future lucid dream adventures!
Step 6 - Wake-Back-To-Bed Method
Wake-back-to-bed (also known as WBTB or WB2B) is a method which LaBerge has indicated produces increased success in lucid dreaming. It is a way of exploiting the optimal time in the sleep cycle to have a lucid dream. See the diagram above. If we assume that this average 8 hour sleep cycle begins at 10:00 pm, you will note that the last period of REM sleep (the longest one, lasting approximately an hour) takes place after about 6 hours of sleep (so approximately 4:00 am). LaBerge suggests that the best time for a lucid dream (in a non-sleep deprived person) is after 5 - 6 hours of sleep, during this last REM period. Because it is likely that the dreamer will wake soon after the last period of REM sleep in an average cycle, there is also more chance that they will remember the dream in greater detail. It is very common for oneironauts to wake up after 6 hours of sleep, by setting an alarm. This is something a beginner lucid dreamer should try whenever possible, because attempting MILD after having sufficient deep sleep (so having had your restful, restorative sleep), but waking yourself fully first, creates the best circumstances to become lucid. This is the ethos behind the afternoon nap method as well. Go to bed at your usual time, after performing the MILD Technique (Steps 2 - 5). Set an alarm for 6 hours time. Wake up after 6 hours of sleep and make sure you are fully conscious - have a drink, use the toilet, read your dream journal etc, to ensure your mind is fully awake. It is worthwhile performing a reality check at this stage (Step 3) - because every time you find yourself 'awake' you want to be checking whether or not you are dreaming and making this a habit, for the reasons outlined above. After 10 - 30 minutes, you are ready to go back to sleep. Make yourself relaxed and comfortable and perform the MILD Technique Steps 3 - 5 (reality check, affirmations, dream visualisation). Do this until you fall asleep again and hopefully, you will have a lucid dream! If you are trying the MILD Technique during an afternoon nap, use Steps 3 - 5, the same way you would during the WBTB method.
Additional points to remember:
Always make sure you turn off all digital, light-emitting or noise-producing electronic devices in the room you are sleeping in just before you go to sleep. Going to bed in a completely dark room makes it much more likely that you will dream, and potentially, experience a lucid dream.
Research - and accounts of Tibetan Dream Yoga practice - suggest that laying on your right side may increase the likelihood of lucid dreaming. It is worth trying, but only if you feel comfortable and able to fall asleep in this position.
Eating a snack which is high in tryptophan shortly before you go to bed may increase your chances of (lucid) dreaming. Healthy high-tryptophan foods suitable for late night snacks include: seeds and nuts (pumpkin, flax, sesame and sunflower seeds, peanuts, walnuts, cashews, almonds); cheese and other dairy products (cheddar cheese, milk); and fruit (apples, bananas). There are many other high tryptophan food sources which may assist in boosting dreams, and these will be covered in a separate tutorial.
While meditating, performing affirmations and dream visualisations (Steps 4 & 5), you may feel strange physical sensations, such as vibrations, floating, shaking, sinking, falling etc. This is the beginnings of sleep paralysis (which will be explained in a later tutorial). Everyone experiences muscle atonia during REM sleep so that we do not act out our dreams and put ourselves in physical danger. Sometimes, when attempting to induce lucid dreams - or just when we are very tired and about to fall asleep - we experience sleep paralysis starting before we are fully in the sleep state. It can be a terrifying experience if you do not know what it is. This is a paradoxical state of mind awake/body asleep which is encouraged when attempting the WILD Technique, but we do not need to consider how this works at present. Just be aware that it may happen. Also note that sometimes we experience what is know as a false awakening, where we 'wake up' (usually in the place we fell asleep) and feel like we are fully awake, but actually - are still asleep and dreaming. This is often accompanied by feelings of sleep paralysis and also visual/audio and physical hallucinations (hypnagogia - a phenomenon which occurs when we are halfway between sleep and wakefulness). False awakenings happen naturally to many people (myself included) and are common in childhood (often referred to as 'night terrors' if accompanied by the hypnagogia or nightmarish dream imagery). False awakenings can be transformed into lucid dreams once you know how. I will produce a separate tutorial on this theme, but remember, the best thing to do as soon as you wake up is to perform a reality check! This will confirm if you are actually awake, or in the false awakening limbo state. Try not to panic - it feels very real and experiencing paralysis and hallucinations/dream imagery during a false awakening can make you feel like you are trapped in a nightmare, but it is one step closer to experiencing a lucid dream as recognising a false awakening involves the same cognitive processes as becoming lucid in a dream state. If you know you are in a false awakening, you are basically lucid dreaming!
