Photo by Mina Ivankovic on Unsplash - Image by @upklyak on freepik
For many people, dreaming feels like watching a movie : the scenes unfold, and we remain passive spectators. But lucid dreams offer us a whole new frame…
- The basics -
In a typical dream, we accept the absurd without flinching. Flying, talking to an animal, or jumping into the void without consequences, all seem normal.
In a lucid dream, however, we become aware that we are dreaming. Sometimes this awareness is brief. Other times, it allows us to direct the dream.
- The stages -
Sleep is made up of 90-minute cycles, each divided into several phases :
Stage 1 – Light sleep : We gently drift into sleep.
Stage 2 – The body slows down : Temperature, heart rate, everything decreases.
Stage 3 – Deep sleep : Physical recovery takes place here.
Stage 4 – REM sleep : The brain becomes active, eyes move beneath the eyelids, and the most intense dreams occur. This is the ideal phase for lucid dreaming.
- The benefits -
Since the 1970s, research has shown that lucid dreaming activates areas of the brain linked to self-awareness, like the prefrontal cortex. Some athletes use it to visualise technical movements, while others use it therapeutically to process trauma.
Here are a few common benefits :
Creativity boost : Exploring and influencing a dream world can spark ideas.
Better at problem-solving : Solving problems in dreams can enhance awaken-life skills.
Managing nightmares : Confronting or altering nightmares can reduce their frequency and intensity.
Therapeutic support : Used in treating PTSD and anxiety by offering a safe space to confront problems, face fears and stress factors.
Personal growth and introspection : Exploring our subconscious mind can foster self-discovery and personal growth.
- Techniques -
To train both mind and body for lucid dreaming, practicing and consistency are key. During the day, we can ask ourself : « Am I dreaming ? ». This reflex can carry into our dreams.
Examples :
Looking at our hands (they may appear distorted) ;
Reading a text twice (it often changes in dreams) ;
Checking the time (time is unstable in dreams) ;
Trying to push a finger through our hand (possible in dreams).
Creating the right environment can increase our chances of lucidity during a dream :
Light and noise : Let’s make sure our bedroom is dark and quiet. By using blackout curtains and earplugs if needed.
No screens before bed : Blue light from devices can disrupt sleep. Therefore, let’s avoid screens (TV, phone, tablet, etc.) for at least one hour before bedtime.
Sticking to a routine : Going to bed and waking up at the same time daily — even on weekends, increases the likelihood of REM sleep.
Relaxing : Engaging in calming activities before sleep, like reading, meditating, or taking a warm bath, can ameliorate the quality of our sleep.
- The « Mnemonic Induction of Lucid Dreams » Method (MILD) can boost our chances of becoming lucid in our dreams, using affirmations to define clear intentions :
Setting an intention : Repeating a phrase before sleep : « I will realize I’m dreaming » or « I will remember my dream. ».
Visualising : As we fall asleep, let’s imagine ourself becoming lucid (awaken within). Taking control by recognizing that we’re dreaming and directing the path of the dream.
Remembering : When we are waking up — during the night or in the morning — let’s stay still and try to recall our dream. This helps strengthen our memory (oneiric) and our ability to recognize dreams.
- The « Wake Back to Bed » Technique (WBTB) involves waking up during the night and going back to sleep with the intention of continuing the same dream but lucid. It takes advantage of the natural increase in REM sleep later in the night :
Setting an alarm for 4 to 6 hours after falling asleep ;
Waking up and staying up for 20 to 30 minutes, with a quiet activity, like reading or writing ;
Going back to sleep while visualizing us taking control over our dream.
- Keeping a « Dream Journal » can help identify dream patterns and recognize when we're dreaming :
Recording immediately : As soon as we are waking up, we should write down or voice-record everything we remember — locations, characters, emotions, events.
Being consistent : Writing in our journal every morning, even if we only remember fragments.
Identifying recurring themes : After a few weeks, let’s review our journal to spot themes, symbols or recurring patterns that may help trigger lucid awareness.
- Waking up -
Although lucid dreaming can be an exciting and enriching experience, we may want to wake up if the dream becomes uncomfortable, or for any other reason. Here’s how to exit :
Acknowledging the dream : Looking for signs of irrationality or repeating themes.
Triggering wakefulness :
Spinning around like a dancer — can destabilize the dream, making the waking up easier ;
Letting ourself fall backwards or from a height — the sensation often wakes us ;
Trying to speak, shout, or scream — this may provoke a physical reaction and wakes up ;
Closing our eyes tightly, then trying to open them again, can wake us up.
Suggesting an exit :
Saying before sleep : « I will wake up if needed ».
Visualising an exit path before falling asleep.
Choosing a password like « Unicorn ».
Using external stimuli :
Setting an alarm at a specific time to help pull us out of the dream.
If we are sharing our bed, we can ask our partner to gently waking us if they notice we're moving or talking in our sleep (In my personal case, it's safer this way — I might unintentionally hit them).
Background noise, like soft music or white noise, may help.
Staying calm
Focusing on slow-deep breathing to relax, can make waking up easier.
Reminding ourself we’re safe and that we have the control, can helps us reduce anxiety and smooth the transition.
Conclusions
In a lucid dream, everything changes. We know we’re dreaming — and we might even take the wheel. This opens up an infinite realm : creativity, exploration, overcoming nightmares, or improving mental skills.
Lucid dreaming requires consistency. Some people succeed quickly, others after several weeks. The keys : perseverance, observation, and good sleep hygiene.
Lucid dreaming is generally safe. But in case of sleep disorders or frequent nightmares, it’s best to consult a mental health professional.
What do you think?
