Trigger Lucid Dreams: Interrupting Rem Sleep Patterns

Lucid dreaming is a phenomenon in which a sleeper becomes aware that they are dreaming and can sometimes control what happens within the dream. It is often an appealing prospect for people who want to try impossible acts like flying, or to treat nightmares. However, some methods of lucid dreaming can interrupt REM sleep, and there are potential risks associated with the practice.

Wake-initiated lucid dreaming (WILD)

Wake up after 4-6 hours of sleep

Set an alarm to wake up after sleeping for about 4 to 6 hours. This timing is important because lucid dreaming is more likely to occur during the REM phase of sleep, which usually happens after 4-6 hours of sleep.

Stay awake for a while

Get out of bed and stay awake for a few minutes to an hour. You can do something related to lucid dreaming during this time, such as reading about it or reviewing your dream journal, but it is not necessary.

Return to bed and relax

Go back to bed and lie still, allowing your body to relax completely. Silence your inner monologue and ignore any thoughts that may distract you. You may start to hear hypnagogic sounds, such as echoes of voices and other sounds in your head.

Observe hypnagogic imagery

As you enter a half-dream state, you will experience hypnagogia—a mixture of patterns and colours that take over your vision in the darkness. Observe these visuals and stay relaxed, letting them hypnotize you and draw your awareness away from the outside world and into the emerging dream world.

Recognize the signals

The next step can be challenging, but with practice, you will learn to recognize when you are ready to lucid dream. Since your consciousness is still linked to your physical body, which is now asleep, you may experience sleep paralysis. This is a natural protection mechanism that prevents you from acting out your dreams. Embrace this sensation and relax, knowing that you are about to enter a Wake-Induced Lucid Dream.

Enter the dream

The dream scene is usually based on your memory of your bedroom or sleeping location. Sometimes, you may be able to send your awareness to another dream scene immediately, but often, you will find yourself in a dream version of your own bed. There are many variations of this scenario, and you can explore different techniques to enhance your WILD experience.

Tips for Success:

• Practice dream recall by keeping a dream journal and writing down your dreams every morning.
• Perform reality checks throughout the day by asking yourself if you are dreaming and testing it (e.g., checking the time, trying to put your hand through a wall, or looking in a mirror).
• Recite affirmations as you fall asleep, such as "I will be lucid in this dream" or "I'm about to dream."
• Visualize your dreams by imagining a recent dream or a dream you would like to have. Check for "dream signs," or repeated themes and objects in your dreams.
• Experiment with different techniques and adjust your sleep schedule if needed. WILD requires patience and practice, and it may take months to cultivate the habit of lucidity.

Mnemonic induction of lucid dreams (MILD)

MILD is based on the concept of prospective memory, which involves setting an intention to do something later. In the context of MILD, you set the intention to remember that you're dreaming. Here's a step-by-step guide on how to perform MILD:

• As you fall asleep, recall a recent dream.
• Identify a "dreamsign," which is something irregular or strange in the dream, such as the ability to fly.
• Rescript the dream: decide how you would change the dream's events to include becoming lucid. Choose a point in the dream where you recognize the dreamsign and say, "This is a dream."
• Rehearse the dream: imagine yourself back in the dream, but this time, visualize yourself becoming lucid and continuing with the dream. Repeat this visualization until you clearly see yourself becoming lucid.
• Remind yourself: set a mental reminder that when you return to sleep and start dreaming, you will remember that you're dreaming. Tell yourself, "I will become lucid when I am next dreaming. I might encounter a dreamsign, and next time I'm presented with a dreamsign, I will remember that I'm dreaming."

MILD can be practiced at night when you wake up from dreams or during the daytime. It's important to note that MILD may not lead to lucid dreams every time, but consistent practice will improve your chances of success. Additionally, combining MILD with other techniques like Wake Back to Bed (WBTB) and reality testing can further increase your chances of achieving lucid dreams.

Wake back to bed (WBTB)

To use the WBTB technique, set an alarm to wake you up after 4 to 5 hours of sleep. When the alarm goes off, get out of bed and stay awake for 15 to 90 minutes. It's important to make your mind alert and active during this time, but not so much that falling back asleep becomes impossible. You can do this by reading a book, for example.

After your chosen amount of time has passed, return to bed with the intention to recognise that you're dreaming once it occurs. Relax and allow yourself to fall back asleep. Continue to sleep until your usual waking time.

WBTB is often used in combination with other lucid dreaming techniques, such as the Mnemonic Induction of Lucid Dreams (MILD) technique or dream journaling. It's important to note that WBTB is not a scientifically verified technique and can have detrimental effects on your physical and psychological health due to sleep disruption. Therefore, it should be used sparingly.

Senses Initiated Lucid Dreams (SSILD)

SSILD is designed to be simple and straightforward, without the need for advanced techniques such as relaxation and visualisation. It involves a "Cycle" of three steps, which are repeated multiple times:

• Focus on Sight: Close your eyes and pay attention to the darkness behind your eyelids. Do not strain your eye muscles.
• Focus on Hearing: Relax your eyes further and shift your attention to your ears. Listen to internal sounds like your heartbeat or external noises.
• Focus on Somesthetic Senses (Touch): Direct your attention to your body and notice any unusual sensations, such as tingling or heaviness. Alternatively, focus on external sensations like the weight of your bedding.

To practice SSILD, follow these steps:

• Go to bed early, preferably before 11 pm. Set an alarm for 4-5 hours after you fall asleep.
• When the alarm goes off, get out of bed and stay awake for 5-10 minutes. You can visit the bathroom, rinse your mouth, or walk around briefly.
• Return to bed and lie down in a comfortable position, preferably different from your usual sleeping posture.
• Perform the "Cycle" quickly, repeating it 4-6 times as a warm-up.
• Perform the "Cycle" slowly, repeating it 3-4 times. Take extra time with each step, focusing on your senses.
• Return to your usual sleeping position and allow yourself to fall asleep as quickly as possible.

SSILD is a hybrid technique that can lead to various scenarios, including hypnagogia, false awakenings, dream-initiated lucid dreams (DILD), and real awakenings. It is important to familiarise yourself with these possibilities to maximise your chances of success.

SSILD is most effective when combined with other techniques, such as Wake Back to Bed (WBTB), and it is recommended to avoid mixing it with other breathing, meditation, or relaxation techniques. Additionally, it should not be attempted when going to bed for the first time, as it is more effective after 4-5 hours of sleep when REM sleep is more likely to occur.

Keeping a dream journal

• Log your dreams as soon as you wake up. It's also recommended to read your dream journal often.
• Record all the details, including emotions and their intensity, and whether the dream felt positive or negative.
• Find your style of journaling. If you want to keep track of your dreams but find it too time-consuming, choose certain aspects of dreams to record, such as the main characters, emotions, actions, and objects that appear in the dream.
• Get adequate sleep. Following sleep recommendations can help ensure that you have as much time as possible to dream. Adults need at least seven hours of sleep per day.
• Set an intention at bedtime. Remind yourself that you want to remember your dreams. If you want to try to solve a problem, focus on it now to facilitate dream incubation.
• Journal first thing in the morning. Before sitting up or getting out of bed, think about your dreams and record them in your dream journal right away. If you don't remember dreaming, take time to assess how you feel and what is going on in your mind. This may trigger a memory of your dreams.
• Journal during nighttime awakenings. If you wake up in the middle of the night remembering a dream and feel like recording it, go ahead. Reviewing it in your mind may help you remember enough to record it in the morning.

Frequently asked questions