Content

• To step
• Part 1 of 2: Making your dreams more pleasant
• Part 2 of 2: Learn to dream consciously
• Tips

Dreams come in all shapes and sizes: they are sometimes pleasant, unfortunately sometimes also very unpleasant, bizarre or confusing, at times embarrassing and often incomprehensible. No matter how random they seem, there is often a connection to events in our daily life. They show some of what we long for, what we hope will happen, or what we fear. Dreams can also give us more insight into our past.

Whether you want to learn how to dream consciously (lucid dreaming; gain control over your dreams and be aware of the dream while you sleep) or simply want to learn how to dream more pleasantly, there are several methods to help you achieve this. help out. Read this article to learn more about this.

To step

Part 1 of 2: Making your dreams more pleasant

1. Go to bed on time. A 2011 sleep study for the journal Sleep and Biological Rhythms concluded that college students who stayed up late tended to have more unpleasant dreams than those students who went to bed early.
   • A possible explanation for this is the knowledge that the stress hormone cortisol is released early in the morning, a time when late sleepers are usually still in their REM (Rapid Eye Movement) sleep, or dreaming.
2. Watch what you eat. Nightmares can be triggered by a variety of causes, including late-night snacking, alcohol, caffeine, or cigarettes. If you have persistent nightmares, consider avoiding these substances and eating nothing more for two hours before going to bed.
3. Stop the stress. Often times, negative dreams are reflections of stress and anxiety or worry that we experience in our daily life. Try to get rid of this and not worry about it in bed. It is better to take a moment to clear your head and think about positive things.
   • Avoid watching violent, scary, or otherwise stressful movies and TV shows before going to sleep, as these can cause nightmares.
     
     
   • Exercising regularly can help lower your stress levels, improve dreams and sleep faster. Don't exercise right before going to bed, as this may make it harder for you to fall asleep.
     
     
4. Put roses in your bedroom. Scientists have conducted a sleep study in which women slept for 30 nights with the scent of roses in the bedroom. The participants indicated that they experienced more pleasant dreams than usual. It is believed that rose scent can evoke positive feelings, which in turn makes dreams more enjoyable.
   • It is also an option to use rose essential oil, body lotions or scented candles. Make sure the candles are out before you go to sleep to avoid a fire.
     
     

Part 2 of 2: Learn to dream consciously

1. Pay attention to your dreams. Many people are convinced that learning to notice and remember your dreams is the first step to conscious dreaming. Here are a few ways to better remember your dreams:
   • Get enough sleep. You dream during REM sleep, a phase of the sleep cycle. If you don't get enough sleep, or you often wake up at night, your REM cycle may be interrupted.
     
     
   • Try to remember what you dreamed. One reason people "forget" their dreams is because they start thinking about other things immediately after waking up. Make it a habit to ask yourself what you have been dreaming every morning.
     
     
   • Before going to sleep, tell yourself that when you wake up, you want to be able to remember all your dreams. This way you train the subconscious to pay more attention to your dreams.
     
     
   • Write down your dreams. Do this right after you wake up, and keep a journal and pen next to your bed so you can quickly write down your dreams before you forget them. This also allows you to see better which patterns occur in your dreams over time.
     
     
2. Do a reality check. Reality checks are tests that you can take, both in waking state and in a dream, so that you can distinguish between the real world and the dream world. By consciously checking whether you are dreaming, you may succeed in inducing a conscious dream, because your dreaming self becomes aware of the state. Try the following reality tests:
   • Try to fly. Of course, this only works in a dream.
     
     
   • Look at your reflection. If your reflection is distorted, blurry, or you can't see anything, then it is likely that you are dreaming.
     
     
   • Try to watch the clock. The image will probably be too blurry to read.
     
     
   • Turn the light on and off. Light switches don't work in the dream world.
     
     
   • Look at your palms. Check closely if they look normal.
     
     
   • Try to use an electrical appliance. Computers and phones don't work well in a dream.
     
     
   • Try pushing an object such as a pencil through your hand.If you are dreaming, it will work without problems or the pencil will hang in the air around your hand. If you are not dreaming, you will notice it soon enough.
3. Visualize your conscious dream. Decide before going to bed what you want to dream about. Picture yourself a vivid picture of the desired environment and include details such as objects, sounds and smells. Then place yourself in this mental environment and try to walk around in it.
   • Note the thrill of breathing and walking around the dream landscape. Tell yourself "I am in a dream" even if you are not dreaming yet. Continue this visualization until you have fallen asleep.
     
     
   • Choose your ideal location for the best result.
     
     
4. Meditate before going to sleep. Being able to dream consciously requires that you are fully aware of yourself and not be distracted by thoughts related to your day-to-day worries. While in bed, clear your mind of any distracting thoughts and focus your attention on falling asleep and entering a dream state.
5. Play video games. There may be a relationship between playing computer games and being able to deal with an alternate reality where you view yourself in a third person; skills that easily translate to the dream world. The conclusion of a study on this was that video game players are more likely to experience conscious dreams and are better at controlling these dreams.
   • Do not play violent computer games before going to bed as this may induce nightmares.

Tips

• Focus entirely on what you want to dream, not on going to sleep. This makes you forget that you are going to sleep and you fall asleep in a natural way without being consciously involved.
• When you are in a relaxed state, you know that your body is trying to go to sleep when you start to get a little restless. Then try to ignore these signals and lie still, keep your eyes closed and your thoughts in check. With a little practice you will then enter a state between sleeping and waking, the half-sleep, in which you can consciously dream.
• Some people are naturally more receptive to conscious dreaming and can reach this state without much practice. This can be a lot more difficult for others, so give yourself time.
• Do a reality check a few times a day, to train your subconscious mind to do this even when you are dreaming.
• If you are in a conscious state in the dream and you notice that it is starting to become less obvious, try rubbing or spinning your hands together.
• Use these conscious dreaming techniques regularly. It can take years to master this, so don't give up too soon.