What Are Lucid Dreams? Dream Experts Explain

Whereas dream-hopping with a number of folks might not be possible, the concept of tapping into your unconscious thoughts and manipulating your desires is not so far-fetched, not less than on the subject of lucid dreaming. Learn on to study what causes lucid desires, how you can use them to profit your waking life, and the tried-and-true lucid dream techniques that two dream consultants swear by.

What are lucid desires?

Lucid desires are vivid desires wherein you develop into conscious of the truth that you’re dreaming. From that time onward, you may sometimes management not less than sure elements of the dream you’re having.

“Lucid desires are the holy grail of dreaming, actually,” says dream decoder Theresa Cheung, best-selling writer of The Dream Dictionary From A to Z. “They’re essentially the most astonishing, extraordinary technique to enter the dream world.”

Quite than the dream occurring to you, it could be extra correct to say you co-create a lucid dream. Once we attain lucidity, we’re capable of actively search out solutions about ourselves and the world round us through our unconscious thoughts. “Your desires are messages from you to you, about you, in an effort to enhance you,” explains dream analyst Lauri Loewenberg, writer of Dream on It: Unlock Your Dreams, Change Your Life.

What causes a lucid dream?

Once we sleep, we transfer by four different sleep stages. It’s throughout the fourth and last section, whereby we expertise rapid-eye motion (REM), that we’re most likely to experience lucid dreams¹, in keeping with analysis. Throughout REM sleep, sure areas of our brains—specifically the amygdala and prefrontal cortex—get extracerebral blood move (the blood circulation outdoors the mind, supporting total blood provide to the pinnacle and surrounding tissues), which leads to a spike in mind exercise that may result in lucid dreaming.

“Normally, you are extra prone to get a lucid dream when you might have a horrible night time of sleep,” explains Loewenberg. (By the identical token, sleep deprivation can be identified to trigger extra intense and vivid desires—with the next potential for lucid desires—as a result of the physique makes an attempt to compensate for misplaced REM sleep in a phenomenon often known as REM rebound.) “You are additionally extra prone to have a lucid dream nearer to the morning [because periods of REM sleep are lengthier then], and also you’re extra prone to maintain on to some sense of consciousness as you are about to get up,” says Loewenberg.

Advantages of lucid dreaming

A rising physique of analysis has confirmed the constructive advantages of lucid dreaming in regard to our psychological and emotional well-being. Presently, lucid dreaming is being studied as a possible therapeutic therapy methodology for these fighting post-traumatic stress disorder² (PTSD), recurring nightmares³, and low self-confidence or poor psychological resilience⁴.

In keeping with Cheung and Loewenberg, some potential advantages of lucid dreaming embrace:

• Self-discovery
• Therapeutic previous traumas
• Overcoming recurring nightmares
• Tackling fears and phobias
• Boosting self-confidence
• Manifestation
• Deeper understanding of life

Loewenberg shares that lucid dreaming can open the door to untapped self-discovery by permitting us to get acquainted with our unconscious thoughts, the hidden powerhouse in your mind that controls automated ideas, emotions, and actions with out your  consciousness. “In case you’re capable of lucid dream, it’s one hell of a superpower,” says Loewenberg. “Once you’re lucid dreaming, and you’ll remember that you’re in a dream, you may take that dialog with the self to a complete new stage. You’ll be able to ask your unconscious very deep and profound questions, and you’ll get a solution: Your unconscious will reply to you.”

“Once you’re lucid dreaming, and you’ll remember that you’re in a dream, you may take that dialog with the self to a complete new stage.” —Lauri Loewenberg, dream analyst

Lucid dreaming will also be an efficient device for uncovering the unconscious aspects of your self that will require shadow work to carry to the floor and combine.

Equally, “quite a lot of therapists will use lucidity, the consciousness inside the dream, to beat trauma,” says Loewenberg. “You actively face no matter it’s that has traumatized you in a secure setting since you’re very secure in your head. You’ll be able to confront demons from the previous. You’ll be able to even problem phobias, [like] spiders or flying in planes.”

And on the subject of enhancing your waking life, Cheung says that lucid dreaming can skyrocket your self-confidence. Tackling these aforementioned fears and self-doubts in your desires can provide the energy to manifest the life you’ve at all times dreamed of.

“Dream work is the inspiration of manifesting,” explains Cheung. “In case you can expertise within the dream state what you need, meaning unconsciously, you consider it. In case you can dream it, you are able to do it.”

Potential risks and precautions to take

Selecting to faucet into your unconscious thoughts through dreamland could seem downright terrifying. Fortunately, there are a number of precautions you may take to make sure that your lucid dreaming expertise is a constructive one.

Working towards good sleep hygiene habits equivalent to not ingesting alcohol earlier than mattress, exercising commonly, and falling asleep at your regular bedtime can all enhance the expertise. In case your lucid dream takes a darkish flip, or should you uncover some scary truths about your self within the dream, attempt to not get overwhelmed, says Loewenberg. Keep in mind that you’re the one in management and that you simply get to dictate what occurs subsequent.

“It’s vital to recollect lucid desires often do not final lengthy,” provides Loewenberg. “If it will get scary, simply keep in mind it is a dream, and that you would be able to nonetheless use the scary to get solutions.” On this realm, you might be coping with a lucid nightmare, which happens once you notice that you simply’re having a nightmare whereas nonetheless within the dream state. Whereas nightmares are by no means enjoyable, attaining consciousness whereas in the course of one might help you get out of it. In case you’re capable of acknowledge that your nightmare is simply that—a nightmare—you could possibly shift the dream’s consequence in a extra constructive course.

“Once you’re in a nightmare, worry can set off consciousness,” explains Loewenberg. “Keep in mind, in a lucid dream, you may take management and do something. In case your dream begins in a conflict zone, you may say ‘I wish to be at a Taylor Swift live performance,’ and the dream can change.”

In case you’re involved about sure traumas lucid dreaming might dredge up, nonetheless, Loewenberg suggests making an attempt it whereas below the supervision of a sleep or dream specialist. This particular person can watch and await bodily indicators of misery that may happen once you’re experiencing a nightmare and may wake you up, chopping the dangerous dream off. That mentioned, should you’re aiming to make use of lucid dreaming to work by a much less traumatic concern or roadblock in your unconscious thoughts—as in, to beat a sure worry, or work out how you can higher get alongside together with your mother-in-law, you may actually attempt it your self, says Loewenberg.

As with using a bicycle or studying how you can play the trombone, observe makes good. “Lucid dreaming could be overwhelming at first,” says Loewenberg, “however the extra you do it, the higher you are going to get at it.”

The best way to lucid dream in 6 steps utilizing the “Wake Again to Mattress” method

In case you’re aiming to attempt lucid dreaming for the primary time, each Cheung and Loewenberg suggest utilizing what’s generally often known as the “Wake Again to Mattress” method. This system entails waking your self up earlier than you often get up, staying awake for a quick time period, after which falling again asleep earlier than your regular alarm goes off. (A phrase of warning: As a result of this method will shorten the quantity of sleep you are getting, it is best to keep away from this should you’re at the moment fighting getting sufficient sleep.)

1. Set an alarm for 5 to 6 hours after bedtime

Earlier than going to sleep at your regular bedtime, set an alarm to wake you up in 5 to 6 hours. “So should you go to mattress at 11:00 p.m., set your alarm to wake you up at 4:00 a.m,” advises Cheung. Set a second alarm to wake you up at your regular time.

2. Keep awake for 20 minutes

When the primary alarm goes off, keep awake for 20 to half-hour. This era serves to bridge the hole between your dream world and actuality and improve the probability of you attaining consciousness mid-dream.

“You will have sufficient consciousness since you had been simply awake,” says Loewenberg. “This raises the chances tremendously that you can stay acutely aware.”

You need to use this time to meditate, practice deep breathing, or journal about what you’d prefer to get out of this dream. As soon as the time is up, enable your self to float again to sleep.

3. Set intentions and return to sleep

As you start to fall again asleep, set intentions for what you wish to dream about and what you need to have the ability to do in your dream. You can even set intentions about what space of your life you’d prefer to get solutions about (your relationship, for instance).

“Put your self there, play it out in your thoughts,” advises Loewenberg. “That’ll elevate the chances of your dream starting that method.”

4. Ask questions throughout your dream

Upon getting into your dream, attempt asking your self and the characters in your desires questions on what is occurring in your dream. Ask your self: In the actual world, can alligators communicate English? In the actual world, would I neglect to decorate myself earlier than going to high school? These questions might help you confirm whether or not or not what you’re experiencing is actual.

Alternatively, attempt doing one thing in your dream that you already know for a reality just isn’t doable in the actual world. You’ll be able to attempt flying, singing with colours, or teleporting to a distinct scene.

“Do one thing inconceivable in actual life to make sure that it is a dream, after which take it from there—have enjoyable,” says Loewenberg.

5. Write down your dream

Upon waking, instantly write down what occurred in your dream; you should use a dream journal, a pocket book, or a note-taking app in your smartphone to document your expertise. Write down the second you realized you had been dreaming. Mirror on the occasions main as much as that second of realization. Did you discover one thing particular was ‘off’? Have been you capable of fly? Did Pedro Pascal suggest to you?

File what prompted you to appreciate it was a lucid dream. You need to use this second of realization that will help you shortly acknowledge that you simply’re dreaming sooner or later.

Writing down your desires—even the non-lucid ones—might help you uncover messages out of your unconscious. File any unusual or notable characters, objects, and occasions, and replicate on what the deeper that means of the dream could also be. Constantly protecting a dream journal also can show you how to acknowledge scary recurring dreams, which you’ll be able to then problem in your subsequent lucid dream state.

6. Apply what you’ve discovered to your waking life

After recording your lucid desires, replicate on what you’ve discovered from them. What did you study your self? Did you get any solutions to your questions? How did it really feel to regulate your dream? Apply this data to your waking life, and belief within the energy of your unconscious thoughts that will help you navigate your real-world conflicts.

“It’s totally deep, but when you are able to do the work at that stage, your private and non secular progress will take such a leap ahead,” says Cheung. “If you’re blessed with a lucid dream, have a good time it. Even should you do get up and the dream collapses, simply have a good time that, wow, you are able to do this. Is not that thrilling?!”

Different lucid dreaming strategies to attempt

1. Query your actuality throughout your waking hours

In keeping with Cheung, a each day mindfulness trick you should use to advertise the frequency of your lucid desires is to query the proof of actuality in your waking life. Being attentive to these indicators of actuality might help you extra simply establish a dream because it’s occurring.

2. Strive “anchoring” to make your dream last more

Lucid desires are notoriously quick and fleeting, however in keeping with Loewenberg, you may attempt “anchoring” your self to an object in your lucid dream to make it last more.

“Discover a focus, like gazing your palms, or perhaps a plant on the shelf,” explains Loewenberg. “Stare at that plant. Give attention to it, take a look at it, observe it; that can anchor you in there a bit of bit longer.”

3. Belief the validity of your dream’s messages

It may be straightforward to dismiss our desires as superficial figments of our creativeness, however to get essentially the most out of your lucid desires, it is best to entrust your unconscious with the authority it deserves. Trusting in your lucid desires and their means to disclose vital truths about your waking life is vital to having extra of them sooner or later.

“In case you readily dismiss your desires, you may’t anticipate lucidity to occur, as a result of your dreaming thoughts just isn’t going to disclose itself,” explains Cheung. “You have to fall in love together with your desires.”

Regularly requested questions on lucid desires

Are lucid desires good or dangerous?

Reaching consciousness within the dreamworld could seem terrifying (or doubtlessly harmful), however many sleep researchers and dream consultants agree that lucid dreaming is a constructive and doubtlessly therapeutic methodology for tackling detrimental recurring desires, interior conflicts, and post-traumatic stress dysfunction (PTSD).

Nonetheless, lucid desires can doubtlessly be distressing for these with unresolved psychological well being points or who’ve by no means skilled a lucid dream earlier than. As a result of lucid dreaming can muddy the road between vivid desires and actuality, lucid dreaming may doubtlessly be upsetting or dangerous for many who wrestle with derealization, bipolar dysfunction, or schizophrenia.

In case you’re apprehensive about how lucid dreaming might have an effect on you, enlist the assistance of a sleep knowledgeable or dream information who can monitor you for indicators of misery—like tossing and turning, or quickened respiration—and wake you up.

Do lucid desires have that means?

Similar to regular desires, lucid desires can reveal your deepest interior ideas and emotions. You’ll be able to nonetheless analyze and pull that means out of your lucid desires: Though you might have been capable of management particular elements of the dream, there are probably characters, objects, or themes inside it that may make clear your needs and fears.

How uncommon is a lucid dream?

In keeping with a meta-analysis of 34 lucid dream research, roughly 55 percent of adults have experienced a lucid dream⁵ of their lifetime, and 23 % of adults expertise a lucid dream commonly, roughly as soon as a month or extra. Once you consider the truth that all people dream (even should you assume you don’t dream, you do—you simply can’t keep in mind them!), 23 % appears fairly uncommon, certainly.

Don’t let their rarity dissuade you from studying how you can lucid dream, although. With a bit of little bit of observe, you’ll have the ability to reap the advantages of lucid dreaming very quickly.

What kind of particular person has lucid desires?

Whereas anybody can be taught to lucid dream, sure sorts of persons are extra prone to have them naturally. Artistic people who find themselves in tune with their ideas and feelings are inclined to expertise lucid desires greater than others.

“People who find themselves extra right-brained are much more prone to lucid dream than left-brained folks,” says Loewenberg. “Your artists, your musicians, your writers, your inventors—these sorts are extra liable to lucid dreaming, and the explanation as to why that’s the case is as a result of right-brained persons are much more emotional. They lean into their creativity and so they’re extra liable to do deeper introspection.”

Individuals who meditate, too, are proven to have extra lucid desires. In keeping with a 2018 examine, contributors who regularly meditate and have practiced meditation and mindfulness for lengthy durations of their lives had more frequent lucid dreams⁶ than those that don’t.