Content

• Steps
• Method 1 of 4: Sounds
• Method 2 of 4: Food
• Method 3 of 4: Imaging Sleep
• Method 4 of 4: Reduce Stress
• What do you need

Dreams are your body's way of digesting all the stimuli that you have encountered in life. Anything you see, feel, hear, or do right before bed can affect the quality of your dreams. You have the opportunity to explore ways to achieve positive dreams by adjusting your environment and visualizing the effects of your positive dreams.

Steps

Method 1 of 4: Sounds

1. 1 Choose soothing music before bed. The music you listen to for a few hours before bed can either improve or worsen your dreams.
2. 2 Avoid horror or thriller movies before going to bed. Screaming and intense music can be stressful, thus making your dreams worse.
3. 3 Buy a white noise generator. Small electric speakers that reproduce forest, ocean and static noise are available online and in stores for bedrooms, bathrooms, and other supplies.
   • Some studies show that the sounds of certain natural surroundings can induce good dreams associated with these places. Listening to the sounds of the ocean while you sleep can bring back memories of a trip to the beach.

Method 2 of 4: Food

1. 1 You don't have to go to bed hungry. This can wake you up, creating intermittent sleep. Eat a small banana and drink a glass of milk before bed.
2. 2 Try to eat foods rich in tryptophan. This chemical can boost serotonin receptors in your brain, leading to better, clearer dreams.
   • Tryptophan-rich foods include soy, chicken, tuna, cheese, beans, pumpkin seeds, venison, turkey, lamb, salmon, and cod.
3. 3 Take vitamin B6 supplements. While it is likely that you have plenty of vitamin B6, an extra 100 mg per day can improve the vividness and clarity of your dreams.
   • Although some studies have shown a link between vividness of dreams and vitamin B6, this procedure is not recommended from a nutritional point of view, as it far exceeds the daily intake of the vitamin.

Method 3 of 4: Imaging Sleep

1. 1 Get in the habit of recording your dreams in the first 5 minutes after you wake up. Scientists believe that this is the period of time during which you forget your dreams.
   • Keeping a dream journal can also improve the memory of your dreams, making your dreams more satisfying.
2. 2 Analyze your dreams. If you have had many nightmares, you can try to induce new dreams while awake.
3. 3 Write down the new outcome of your dream. In other words, you should write a new script when your bad dream becomes good.
4. 4 Reread the good dream you wrote. Then, spend 5 to 20 minutes visualizing the new dream while you are awake.
5. 5 Do this for any bad dreams you have. Research has shown that people experiencing traumatic nightmares, especially those based on traumatic events, can improve their dreams through visualization.

Method 4 of 4: Reduce Stress

1. 1 Avoid stressful activities such as work projects, exercise, or bedtime fights. They will only increase the chances of bad dreams and worsening of the dream itself.
2. 2 Try yoga or meditation for a few minutes before bed. Learning to calm your mind can improve your dreams by reducing the possibility of nightmares.
3. 3 Breathe deeply for 2 minutes if you're stressed before bed. Breathe in and out for 10 seconds until you feel more relaxed (oh).

What do you need

• White noise generator
• Soothing music
• Snack
• Tryptophan-rich foods
• Vitamin B6 Supplement
• Dream diary
• Dream visualization