Lucid dreaming is the art of becoming aware and taking control of your dreams but will not leave the dream state. During a Lucid dream, sleepers can control different parts of their environment. However, research shows this doesn’t always happen, and some people are naturally better at “lucid dream control” than others. Research has shown that people experience at least one time lucid dreaming per month. This unique state of consciousness offers a playground for creativity, personal exploration, and problem-solving. However, some studies have argued that it might also negatively affect mental health as it can disrupt sleep and make it harder for dreamers to distinguish between reality and fantasy.
How Do Lucid Dreams Occur?
Lucid dreams occur during Rapid Eye Movement (REM), a stage characterized by increased brain activity, and vivid dreaming. Normally, the conscious mind is dormant during REM sleep, but in lucid dreaming, a part of the conscious mind wakes up while the body remains asleep.
Moreover, during a lucid dream, the dreamer knows that they are dreaming. This activates the prefrontal cortex- the part of the brain responsible for higher-order thinking, decision-making, and self-reflection. This activation enables conscious thought processes within the dream.
Furthermore, Lucid dreams are unique because the dreamers know that they are dreaming and sometimes control their environment. Some studies have linked these features to elevated cortical activity. Studies have shown that in people who experience lucid dreams their prefrontal cortex activity is similar to when they are awake. This is why lucid dreaming is often called a “hybrid sleep-wake state.”
Five Ways to Experience a Lucid Dream
The lucid dreaming technique helps to teach your mind to recognize your awareness and aims to assist you in regaining or sustaining consciousness as you transition into REM sleep.
1) Wake-Back-to-Bed (WBTB)
Wake back to bed (WBTB) is another technique to experience a lucid dream. It involves entering REM sleep while you are still conscious.
You can follow the steps to have lucid dreams through this method,
- Set an alarm to wake yourself up after around 4-6 hours of sleep, during a period when you are likely to be in REM sleep
- Stay awake for 15-30 minutes, engaging in a quiet activity like reading about lucid dreaming or practicing relaxation techniques.
- Then, go back to bed to have a lucid dream.
This method takes advantage of the increased likelihood of lucid dreaming during REM sleep cycles.
2) Reality Checks
Reality checks are a form of mental training, increasing metacognition by training your mind to notice your awareness. Your level of metacognition or awareness of your thoughts is similar in your waking and dreaming states. Therefore, having higher metacognition when awake might result in greater awareness when you are dreaming. This connection could be linked to the prefrontal cortex of the brain, which is involved in both reality testing and lucid dreaming. To improve your metacognition, you can do reality tests while you are awake.
You can follow these common reality checks including looking at your hands and counting your fingers, trying to push your finger through your opposite palm, or checking the time on a clock twice. You are more likely to perform these checks if you make this a habit within a dream, leading to lucidity.
3) Wake-initiated lucid dream (WILD)
A wake-initiated lucid dream occurs when you directly enter the dream from being awake. It is believed that WILD assists your mind remain aware while your body falls asleep.
To attempt WILD, you have to lie down in a comfortable position and relax your body. Try concentrating on your breathing or visualize a soothing scenery. As soon as you begin to start to feel your body entering sleep paralysis (a natural process that occurs during REM sleep), maintain awareness and allow yourself to enter the dream consciously. This method needs practice and patience.
4) Mnemonic induction of lucid dreams (MILD)
Mnemonic Induction of Lucid Dreams (MILD) was one of the first methods that used scientific research to induce lucid dreams. It was developed by Laberge in 1980.
The MILD technique is rooted in a concept known as prospective memory, which involves setting an intention to perform a task in the future.
To perform this technique, try mentally repeating a phrase affirming your intention to become lucid in your dreams before falling asleep. For instance, you might say to yourself “Tonight, I will realize I am dreaming.” While affirming this intention, visualize yourself becoming lucid. The idea is to program your mind to recognize the dream state.
5) Keeping a dream journal
Maintaining a dream journal or dream diary is a famous method for initiating lucid dreaming. By recording your dreams you are compelled to recall the events of each dream. This practice is believed to assist in recognizing dreamsigns and enhance awareness of your dreams.
Also read, How to stay awake all night? (Tips & Tricks)
Benefits and Potential Drawbacks of Lucid Dreams
In recent years, the popularity of self-induced has increased as it helps with wish fulfillment, overcoming fears, and healing. However, there are arguments about whether causing lucid dreams is good or bad for mental health. Some researchers believe that deliberately making lucid dreams confuses the difference between dreaming and real life which can have negative implications for mental health in the long run.
Benefits of Lucid Dreams
Overcoming Nightmares
Lucid dreaming can be helpful for those who are dealing with frequent nightmares or night terrors. By being conscious or becoming aware that they are dreaming, individuals can take control of the dream narrative, confront their fears, and change the dream’s outcome to something less distressing.
Creative Problem Solving
The dream state can unlock a creative potential that may not be accessible during waking hours. Lucid dreamers often find that they can solve problems, explore artistic ideas, and think innovatively while dreaming.
Enhanced Enjoyment
For many, lucid dram can be an exhilarating experience as dreamers can control and manipulate dreams. It provides a sense of freedom and adventure, as the dream world can become a playground for the imagination.
More Creativity
During lucid dream studies, certain participants demonstrated the ability to generate fresh ideas or gain new insights, often with assistance from dream characters.
Drawbacks of Lucid Dream
Sleep Disruption
Engaging in lucid dreaming practices can lead to sleep disruption. Frequently waking up during the night for reality checks or to record dreams can cause fragmented sleep and reduced overall sleep quality. This disruption may result in daytime sleepiness and fatigue.
Dissociation and Reality Confusion
Extreme focus on lucid dreaming may blur the lines between dream and reality for some individuals. It can confuse waking, making it challenging to distinguish between memories of dreams and real-life experiences. This confusion may impact an individual’s sense of reality and cause disorientation over time.
Distorted Sleep Perception
In some cases, consistent lucid dreaming can sometimes change how a person sees sleep, giving them unrealistic ideas about its purpose and what it’s like. This distorted perception may lead to problems like insomnia or other sleep-related disorders over time.
Frequently Asked Question
How often does the average person lucid dream?
According to research, an average person has lucid dreams once or twice a month. However, some individuals may experience lucid dreams more frequently, while others never experience them at all.
How to control a lucid dream?
Focus on your intention to have a lucid dream when you are falling asleep. Try visualizing what you want to dream about and focus on that image. Enough practice allows to enter a dream directly from a waking state.
You may also like to read, What is Oversleeping? Learn About The Surprising Effects and Causes of Oversleeping
