Everything You Need to Know About Lucid Dreams, According to Sleep Experts

Lucid dreams are dreams in which you are aware you are dreaming. Here, sleep experts explain how to lucid dream and the potential health benefits of lucid dreaming.

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Everyone can experience a wide variety of dreams; stress dreams, sex dreams, and nightmares to name a few. On a rare occasion, you may have a lucid dream, in which you are conscious that you are dreaming. While some people can experience these once in a while without trying, it’s much more difficult to learn how to lucid dream intentionally.

Lucid dreams occur due to activity in the prefrontal cortex of the brain—the part responsible for self-awareness and reflection. In theory, lucid dreaming gives you a sense of more self-control. Still, in reality, the benefits of the practice are difficult to study, and any effect that lucid dreams have on your sleep comes with its pros and cons.

Meet the Experts: Machiel Klerk, Helight Sleep dream expert, author of Dream Guidance and founder of The Jung Platform; Shalini Paruthi, M.D., spokesperson for the AASM and co-director of the Sleep Medicine and Research Center at St. Luke’s Hospital in St. Louis; Abhay Sharma, M.D., sleep physician leading the University of South Florida’s ENT Sleep and Snoring Center.

There are many benefits to lucid dreaming, but it’s hard to know where to start. Ahead, our experts explain what exactly lucid dreams are, how to experience them, and when you may want to see a doctor about your sleep adventures.

What are lucid dreams?

Essentially, a lucid dream is a dream in which you are aware you are dreaming, says Machiel Klerk, Helight Sleep dream expert, author of Dream Guidance and founder of The Jung Platform. “Lucid dreams offer extraordinary experiences where you can become conscious and an active participant in the dream, which can lead to significant transformations,” he explains.

Approximately 50% of people have had at least one lucid dream, says Shalini Paruthi, M.D., spokesperson for the AASM and co-director of the Sleep Medicine and Research Center at St. Luke’s Hospital in St. Louis. But, very few people can lucid dream more than once a month.

How to lucid dream

Achieving lucid dreams may not be possible for everyone, says Dr. Paruthi. “Lucid dreaming very rarely occurs on demand.” It may take time and practice as everyone’s experience with lucid dreaming can vary. It’s essential to find the method or combination of methods that work best for you and keeping a positive attitude towards the process is key, she explains.

Keep in mind that recurrent lucid dreaming is not common and rarely can be performed on-demand, says Dr. Paruthi. “Most people should have the expectation that they will not be able to engage in lucid dreams intentionally,” she notes.

There is very little research in the area of actively starting a lucid dream. However, Dr. Paruthi says that the following are some processes that might work for you.

1. Reality checks

Throughout your waking hours, periodically perform reality checks. This involves questioning whether you are dreaming or awake and performing a simple test to confirm. Common reality checks include trying to push a finger through the palm of your hand, looking at a clock or text, and then looking away and back again to see if it changes, or trying to breathe while holding your nose closed. The idea is that if you make this a habit during waking life, you may eventually do it during a dream and realize you’re dreaming when the reality check fails.

2. Keep a dream journal

Keep a notebook and pen beside your bed. As soon as you wake up, jot down everything you remember about your dream. This practice helps you become more aware of your dreams and increases your dream recall. With better dream recall, you’re more likely to recognize recurring dream signs or patterns, which can help trigger lucidity.

3. Mnemonic Induction of Lucid Dreams (MILD)

MILD involves setting intentions before sleep. As you lie in bed, repeat a phrase such as “I will realize I’m dreaming” or “Next time I’m dreaming, I will remember that I’m dreaming.” Visualize yourself becoming lucid in a dream while focusing on this intention. This method combines affirmations with visualization to encourage lucidity.

4. Wake-Back-to-Bed (WBTB)

Set an alarm to wake yourself up after 5-6 hours of sleep. Stay awake for about 20-30 minutes engaging in a quiet, relaxing activity such as reading about lucid dreaming or meditating. During this time, reflect on your intention to have a lucid dream. Then, when you return to sleep, your mind is more alert, increasing the likelihood of becoming aware in your dreams.

5. Wake-Initiated Lucid Dream (WILD)

This method involves maintaining consciousness while transitioning from wakefulness to sleep. Lie down comfortably in bed and focus on keeping your mind awake while your body falls asleep. You may experience sensations like vibrations, auditory hallucinations or visual imagery. Stay relaxed and observe these sensations without reacting to them. Eventually, you may find yourself entering directly into a lucid dream state.

How to wake up from a lucid dream

Waking up from a lucid dream can vary in difficulty depending on the dreamer’s level of control and awareness within the dream, says Dr. Paruthi. However, there are a few methods you can try to help wake yourself up.

• Set intentions within the dream to wake up
• Alter the dream environment to create discomfort
• Focus on physical sensations or movements, like blinking or breathing
• Try rapid eye movement or blinking to mimic waking REM sleep
• Concentrate on waking up while maintaining awareness of being in a dream
• Force yourself to talk or scream out loud
• Make yourself fall asleep in your dream
• Try to read

If you find it difficult to wake from a lucid dream, don’t panic. Dreaming will always end and then you will automatically wake up again, says Klerk.

Potential benefits of lucid dreaming

Lucid dreaming may offer several potential benefits. One possible benefit may be improved problem-solving, says Dr. Paruthi. “Lucid dreaming encourages cognitive flexibility and problem-solving skills as individuals navigate and manipulate the dream world, and some people use them to rehearse real-life scenarios or tackle challenging problems.”

Another benefit is enhanced creativity, says Dr. Paruthi. “Lucid dreaming allows for exploration of the dream environment, providing a platform for new ideas or insights,” she notes.

Lucid dreaming may also provide a safe space to confront and process unresolved emotions, traumas or fears, says Dr. Paruthi. Though scientific evidence is limited, there is some anecdotal evidence to support that lucid dreaming can help with nightmare alleviation and post-traumatic stress disorder, says Abhay Sharma, M.D., sleep physician leading the University of South Florida’s ENT Sleep and Snoring Center. “Dream control allows the individual to take an aspect of his or her life that is traditionally negative and make it positive, which can have substantial positive effects on mental health.”

Potential risks of lucid dreaming

Though lucid dreaming, through dream control, can help with certain issues as noted, they can also result in harrowing dreams that could worsen the same issues, says Dr. Sharma. “Some people say that because lucid dreams involve increased activity of the prefrontal cortex during REM, or dream sleep, sleep quality suffers since the sleep is not as restful.” In addition, some of the methods used to induce lucid dreams involve waking up from sleep or using devices to interrupt sleep, which can worsen sleep quality, Dr. Sharma adds.

As well as sleep disruption, confusion between dream and reality, sleep paralysis, increased nightmare or night terror frequency, emotional overload, excessive daydreaming and a negative impact on mental health are all possible risks, notes Dr. Paruthi.

When to see a doctor about lucid dreams

Per Dr. Paruthi, consider seeing a doctor about lucid dreams if you experience the following:

• Persistent sleep disturbances, such as insomnia or excessive daytime sleepiness
• Difficulty to differentiate between dreams and reality
• Frequent distressing nightmares or sleep paralysis
• Significant disruption with your daily functioning or mental health

Additionally, if you have underlying mental health conditions that may be affected by lucid dreaming, such as psychosis or dissociative disorders, it’s important to discuss your experiences with your doctor, says Dr. Paruthi.

Lucid dreams can also be seen more commonly in some sleep disorders, such as narcolepsy, says Dr. Sharma. “If frequent lucid dreams are accompanied by excessive sleepiness during the day (napping frequently or falling asleep unintentionally), there may be an underlying sleep disorder.”

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