Lucid dreaming guide

What is lucid dreaming? it refers to dreams in which you are aware that you are dreaming and dreams which you can consciously control. Most people can learn to do this, so here are some tips on how to have a lucid dream and how it can benefit your mental health.

Lucid dreaming and the brain

Studies have shown greater connectivity in the prefrontal cortexes of people who can lucid dream. Mild electrical currents directed into the brain can cause lucid dreams, as can certain drugs, but don’t try those at home – it’s not only unnecessary but dangerous.

How to lucid dream

Not every method works for everyone, and there are several different ways to try. Combine multiple ones for the best results. Here are some popular ones.

• Dream diaries might help you spot patterns in your dreams. See our prior entry on journaling.
  
• Wake-back-to-bed; wake up four to six hours into your sleeping time, do something else for about twenty minutes (experiment with the time and activity), and then go back to sleep. This can be done with an alarm or by drinking water before bed (again, experiment).
  
• Reality checking; while you’re awake, keep checking to make sure you are. Popular checks include looking at a clock or mirror, reading text twice without it changing, trying to breathe while holding your nose and mouth shut, pushing your fingers through something solid, or willing yourself to float. Remind yourself that you’re awake when things work as expected; when they don’t you’re in a dream, and you’ll learn to notice. Set up Post-Its or alerts on your phone to remind you to check regularly.
  
• Mnemonic induction of lucid dreams (known as M.I.L.D.); before sleeping, repeat firmly to yourself that you will have a lucid dream and be aware that you’re dreaming. It’ll take a few tries, but believe you can make it work, you can.
  
• Meditation; if you have trouble, try guided meditations online. Many are about lucid dreaming specifically!
  
• Finger-induced lucid dreaming; alternate pressing down and lifting your index and middle fingers as you fall asleep. Don’t count as you do, it’ll keep you awake.

Is lucid dreaming safe?

If any of these might apply to you, or if you already have a mental health condition like depression, anxiety or some kind of psychosis diagnosed, please check with a doctor before trying lucid dreaming.

• If you ever have trouble telling the difference between reality and dreaming or imagination, it could be a sign of a mental health condition.

• Some of the methods listed above involve interrupting your sleep. If you have sleep disturbances or don’t get enough sleep to start with, lucid dreaming may not be a good idea.
  
• Some people report that lucid dreaming makes anxiety or depression worse, probably because of the interruption to the normal sleep pattern.

Benefits of lucid dreaming

• When you can control dreams, you can change and stop any nightmares you have easily.
  
• As shown above, lucid dreaming can improve prefrontal cortex connectivity, improving complex decision-making, memory, and social behaviours.
  
• It’s easier to do exposure therapy for phobias and anxiety-inducing scenarios in lucid dreams, where you know you’re in control and your fear can’t hurt you.
  
• In a lucid dream, it’s possible to recreate things you have problems with in real life, over and over if you need to, to figure out a solution.
  
• It can boost your creative thinking.
  
• You cannot get trapped in a dream, you’ll wake up naturally soon, and nothing in your dreams can hurt you when you’re awake. It might be unsettling if it happens on its own, but if you practice, you’ll know what they’re like and not worry when they happen.
  
• It’s fun!

If you want to start lucid dreaming these tips may well help. If not, contact me as some hypnotic suggestion work may help to enhance your skills.

References:
https://www.psychologytoday.com/gb/blog/dream-factory/202006/can-electrical-brain-stimulation-induce-lucid-dreams
https://www.healthline.com/health/what-is-lucid-dreaming