Content

• Steps
• Advice
• Warning

Conscious dreaming is when you realize that you are dreaming. This can take place on a variety of levels, from a vague perception to a clear event. Conscious dreams often happen when we are dreaming very normally, and suddenly we find ourselves in a dream. This phenomenon is called conscious dream which starts from the dream state. The first conscious dream from a state of mindfulness occurs when you are normally alert and fall straight into a dream, then you cannot perceive anything clearly anymore. In both cases, the dream tends to be more bizarre and more emotional than the regular dream. Most importantly, you will be able to somehow control yourself and the space in that dream.

Steps

Method 1 of 3: Use dream perception techniques

1. 

   
   
   Write your dream diary. Keep a diary by your bed at night, keeping track of the dreams you just woke up from, including the emotions and feelings you experienced when you woke up. This will help you remember your dream, which is important for a conscious dream. Plus, controlling your dreams won't mean anything if you forget what happened before each morning.
   • Another way is to keep the IC recorder at the head of your bed.
   • If you sit quietly for a few minutes and focus on remembering, you will remember more about what happened in your dream, then start writing.

2. 

   
   
   Take a physical exam on a regular basis. Every few hours, ask yourself 'I'm dreaming?' And do one of the following reality checks. When you practice to a certain extent, this habit will follow you into your dream, suggesting to you that you are dreaming.
   • Read a page or check your clock, then look away and look again. If you are dreaming, the book page or the time on the watch will be blurred or irrational, which may also differ with each look.
   • Squeeze your nose, close your mouth, and check to see if you can still breathe.
   • Look at your extremities. Your limbs are often deformed in dreams if they are too heavy when you sleep.
   • Try pushing your index finger across the palm of your other hand. Really want it to poke through and ask yourself if you're dreaming, before and after trying it. While dreaming, your finger will pass through the palm of the other hand. Asking yourself twice will also help you realize that this is not normal.

   

   
   

   Alex Dimitriu, MD

   Psychiatrist and sleep medicine specialist Alex Dimitriu, PhD in medicine, is the owner of Menlo Park Psychiatry & Sleep Medicine, a clinic in the San Francisco Bay area, with a specialist in psychiatry, sleep, and transformation therapy. Alex received his doctorate in medicine from Stony Brook University in 2005 and graduated from Stanford Medical College's Sleep Medicine Internship Program in 2010. Professionally, Alex is accredited in both psychiatric specialties. and sleep medicine.

   

   Alex Dimitriu, MD
   Psychiatrist and sleep medicine specialist

   Keep an eye on unusual things to determine if you are dreaming. People use many tips to recognize their dreams, such as trying to read printed text or recognizing a familiar object If you have learned to capture small signs that are helpful in recognizing yourself. dreaming, you can realize a conscious dream.

3. 

   Repeat "I know what I'm dreaming" every time you fall asleep. Every night when you are sleepy, repeat yourself "I will know when I dream" or a similar sentence until you are no longer conscious. This is called Mnemonic Induction with Conscious Dreaming, abbreviated as MILD. Mnemonic induction means "to use memory support", or in this case, use a learned phrase to turn awareness of your dream into a spontaneous habit.
   • Some people like to combine this step with reality check by looking at their hands for a few minutes before going to bed.

4. 

   Learn to define your own dream cue. Re-read the dream diary on a regular basis and you will notice repetition of the "dream signal". Such signals will repeat in situations and events that you might be paying attention to in dreams. Get used to them gradually, and you can identify them as you dream, so you will realize that you are dreaming.
   • You may already be aware of some dream cues. Common things in dreams include losing teeth, being chased by a large object, or going out without clothes.

5. 

   Sleep again after waking up from a dream. When you wake up and remember the dream you have just experienced, write down what you remember in your journal, then close your eyes and focus on it. Imagine you are in a dream, paying attention to your dream cue or doing a reality check, and realizing it was just a dream. Keep this in mind as you go to sleep, and you can enter into a conscious dream.
   • Note that conscious dreams occur when people are truly sleepy, usually because they notice a strange event and find out that they are just dreaming. This is just an alternate stimulus that occurs with a frequency of about 25% in conscious dreams.

6. 

   Consider buying an alarm light. Buy a light alarm instead of an audible alarm, or preferably, if possible choose a specially designed “Dream Light” to stimulate conscious dreams. Schedule the light to light for 4.5 to 6 or 7 hours after you sleep, or set it to turn off once every hour if possible. The sound, touch, or other stimulation that occurs during REM (Rapid Eye Movement) is commonly known to make a dreamer aware that he or she is dreaming, in addition, a study. Research has shown that light signals are most effective ..
   • You really don't want to actually wake up (unless you follow the "Wake up and go back" method below. Keep the light alarm out of reach, or cover it with a sheet of paper to soften the light.
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Method 2 of 3: Use the waking up and then going back to sleep method

1. 

   Be aware that conscious dreams happen often. Conscious dreams in particular and vivid dreams in general, almost always occur during REM sleep, ie the deep sleep phase characterized by rapid eye movement. The first typical REM phases occur 90 minutes after you fall asleep, followed by additional periods that take place every 90 minutes. The purpose of this method is to wake up during the REM phase, then fall asleep again and continue to dream realizing that you are dreaming.
   • You will not be able to know the exact stages of dreaming unless you go to a sleep lab or have a "night owl" by your side to observe you the entire time you sleep. More realistically, repeat the method below until you have caught up with yourself in the REM stage.

2. 

   Encourages the body to sleep more REM sleep. There are many ways you can increase the amount of REM sleep. One of the most effective ways to get REM sleep to emerge at a regular time is to follow a daily sleep schedule and make sure you sleep long enough so that when you wake up you reach a state you are already in. get full rest.
   • This can be difficult to balance with the step below - interrupting your sleep in the middle of the night. If you have trouble getting back to sleep, try a different method, or try it once or twice a week.

3. 

   Waking up at midnight. Set your alarm to go off 4.5 to 6 or 7 hours after you sleep. While it's not easy to tell, you're more likely to experience REM sleep during this time. About 6 or 7 hours after the start of sleep is the most likely, because the REM stage then lasts longer, “and” more likely to include vivid dreams or conscious dreams.

4. 

   Stay awake for a while. Write down a dream you just dreamed about, have a snack, or wake up and walk around for a while. The purpose of these things is to keep the mind active while the body is still filled with the hormones that stimulate sleep.
   • One study shows that waking up for 30 to 60 minutes is more likely to make you dream consciously.

5. 

   Concentrate on your dream and go back to sleep. Close your eyes and go back to sleep. If you remember the dreams you were dreaming about, recall them and go back to sleep, imagining yourself continuing to dream. While it may take some time to do this, you should already have a pretty good chance of conscious dreaming.

6. 

   Try other focusing techniques. If your mind is hovering while trying to "catch up" the dream, or if you don't remember the entire dream, try to focus instead on the movement of your finger. Use a portion of small movements, such as “index finger up, middle finger down, middle finger up, index finger down”.Repeat this series of rhythmic movements over and over until you fall asleep. advertisement

Method 3 of 3: Use complementary techniques

1. 

   Meditate. Meditate in a quiet dark room before going to bed. Taking a meditation course might give better results, pay attention to your breathing as you begin, or imagine the steps going up or down. The purpose of this is to stop thinking and allow the body to enter a state of calm, comfort, and thus a conscious dream.
   • Remember that conscious dreams that occur as a result of "awakening" are rarer and more difficult to achieve than those conscious dreams that occur after you have fallen asleep.
   • There are many online meditation tutorials designed specifically to help you achieve your conscious dream.

2. 

   Prolong a conscious dream as it begins to fade. During the first conscious dream, people wake up with excitement! Often you will notice a few warning signals before your dreams seem "unstable" or you may notice initial sensations about the real world. The following techniques can help you keep a conscious dream going:
   • Turn your dream body around or lean back. Some have reported that this might work, although it is not clear where the cause is.
   • Rub your dream hands together. This can distract you from the sensations of your real body.
   • Continue doing what you did before the dream became unstable, while at the same time telling yourself that you are still in the dream. This is less effective than the aforementioned techniques.

3. 

   Listen to bilingual beats. If the sounds reaching your ears are at different frequencies, your brain analyzes the overlapping spectrum of these two sound waves as a beat even though there is no beat in the sound your ears hear. This certainly alters brain activity, but so far scientists are still unsure whether this can actually stimulate a conscious dream. There are many websites that can offer bilingual rhythms, so it shouldn't be difficult to try this method if you can sleep while using a headset. The majority of conscious dreamer use the rhythm of the brain's theta wave, which occurs during REM sleep, while others use alpha or gamma rhythms, or even a combination of many. different waves.
   • The bilingual rhythm can be combined with a gentle background music, or the beat itself.

4. 

   Gaming. Gamers often have a higher rate of conscious dreams than the majority of the population. While there are no studies confirming this, playing a few hours a week can help you increase your chances of conscious dreaming. Game genre does not affect this result.

5. 

   Consider galantamine. Galantamine is a synthetic medicine from the snow-drop tree, possibly the most effective medicine for conscious dreaming. Taking 4-8mg of galantamine in the middle of the night will give the best results; taking galantamine before bed may impair sleep quality and cause unpleasant dreams. Due to this possibility and the side effects listed below, galantamine is not recommended to be taken as often.
   • Talk to your doctor in advance if you have any health problems. Galantamine can aggravate existing symptoms such as asthma or heart problems.
   • It also increases your risk of having a sleep paralysis, which is harmless but often frightens you when you wake up and unable to move muscles for a few minutes.

6. 

   Consider taking a regular B vitamin supplement. Supplementation with vitamin B5 or vitamin B6 can increase the frequency of vivid dreams, bizarre dreams, and the intensity of emotions, which can lead to conscious dreams. However, you may need to take a 100 mg dose to get a more pronounced effect. This dose is much higher than the usual dose, and if you take it regularly at this level for a long time, it can lead to peripheral nerve damage. You should only use this occasionally for consciously dreaming.
   • Talk to your doctor first if you are taking any medications, or if you have any bleeding, stomach, intestinal, or heart related disorders.
   • This medication sometimes causes people to wake up at night, so it can be counterproductive if you're a day-sleeping cat.
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Advice

• Conscious dreaming is a skill that one must learn, and it happens only once or twice a month even for regular conscious dreamers. Be patient and continue to apply the techniques outlined above, the frequency of conscious dreams will gradually increase.
• If you sometimes experience a "bad waking up" while dreaming, practice a reality check routine (like trying to read a book) as soon as you wake up. On the contrary, sometimes awakening at the wrong time can turn a conscious dream into an ordinary dream.
• When you have a conscious dream, consider waking up after a few minutes. This increases your chances of remembering dreams.
• Don't drink any beverages within an hour of bedtime. You don't want to have to wake up from a consciously beautiful dream just by going to the bathroom.
• If you find the dream does not go what you want, "close your eyes" for a moment, then open firmly. Repeat until you wake up.
• If you think you're out of control, scream out loud what you want to happen next until you regain control or until it happens.
• Another way to do a reality check while dreaming is to look at the clock, then look away, then at the clock again. If the hands indicate very different times, you are dreaming.
• When you've decided to go to bed, tell a story in your mind. Gradually, that story will turn into a dream, and you can start a conscious dream from there. However, this approach usually works well for gamers.

Warning

• If you are too excited in a conscious dream, you may wake up suddenly. To try to return to your dream, close your eyes and focus on your dream. If you have to wake up, but are still in your own dream, turn around or rub your hands together.
• Conscious dreams can cause sleep paralysis, meaning that you remain conscious and aware of your surroundings while transitioning from sleep to alertness, but not being able to move muscles. Sleep paralysis is harmless, but often frightening, especially when it can be accompanied by hallucinations of a strange presence in the room. Some muscles are usually less affected, so focus on the toe flower or endure and stay calm until the hallucinations stop.