what is the best way to induce lucid dreaming
Lucid dreams hover where reality transcends into dreams.
A lucid dream is when sleepers are aware of their dreams. In that location's however a lot to learn near lucid dreaming, just in uncomplicated terms, information technology is when an alert mind gains control over dreams during sleep.
Lucid dreamers are not uncommon. A study shows an estimated 55 percentage of people have experienced one lucid dream in their lifetime.
Experiencing a lucid dream is similar a form of metacognition, where you are aware that you are in a dream state.
When Does Lucid Dream Happen
Lucid dreams happen during Rapid Middle Movement (REM) slumber. The first REM sleep stage occurs almost 90 minutes later falling asleep. This is the last phase of the sleep wheel when your brain is active, triggering dreams.
Adults typically feel four to 6 such sleep cycles, including the REM and NREM (non-Rapid Eye Movement) stages through the night, and each sleep cycle is concluded past the REM stage. The elapsing of the REM stage starts with 10 mins at the finish of the first sleep cycle, gradually increasing with every slumber cycle. The terminal REM stage at the end of the last slumber cycle is typically the longest when people are more probable to feel longer dreams or longer lucid dreams.
How Practise Lucid Dreams Help
Many people experience lucid dreams spontaneously, merely because their mind is warning during that phase of slumber. Some railroad train themselves to dream lucid, intending to harness the potential of lucid dreams and utilizing them to their reward. Lucid dreams are known to help with anxiety, nightmares, dispelling phobias, boosting creativity, and improving motor skills.
Reduce Anxiety
Since lucid dreams hover between reality and dreams, people can employ lucid dreaming to play out real-life situations. For instance, if y'all are broken-hearted nearly an upcoming task interview, you lot can run it through your mind numerous times earlier going to bed. Your brain gets accustomed to the scenario and chances are high of the scene playing out in your dreams, where you volition have control over your deportment. Playing and replaying the scene in your dream, while being aware of what is happening helps in easing anxiety. The fearfulness of the unknown fades away, as you experience the situation.
Tackle Recurring Nightmares and PTSD
Nightmares are difficult to bargain with, peculiarly if they are repetitive. Sometimes nightmares are a manifestation of Post Traumatic Stress Disorder (PTSD), which could lead to depression. Lucid dreams help in tackling nightmares because there is an awareness that the nightmares aren't real— information technology helps in distinguishing facts from dreams. Once you understand the nightmare isn't real, information technology eases the trauma associated with information technology.
If your mind is alert and y'all are lucid during a nightmare, so y'all take control and can choose how to end it. Lucid dreaming is used professionally for Imagery Rehearsal Therapy (IRT). During this process, therapists help you lot reimagine a recurring nightmare with a pleasant storyline, making information technology endurable and easier to handle.
Dispel Phobias
Lucid dreaming likewise has the potential to dispel phobias. Therapists combine Cognitive Behavioral Therapy (CBT) with IRT in lucid dreams to recreate scenes that bring you face-to-face with your fears. Facing your phobia caput-on in a lucid dream is easier because you are enlightened that it is non real. The idea stays in your conscious mind, but yous don't see it in person. This fashion you lot learn to deal with a phobia without actually facing it. Once y'all learn how to deal with your phobia, it no longer has control over you.
Boost Creativity
Some do lucid dreaming consciously to raise their creativity. They test their imagination while existence conscious of their dreams. It is a sort of game to see how far your dreams take you, while you are consciously aware of it. It lays the premise for out-of-the-box thinking since annihilation can happen in your dreams.
Improve Motor Skills
A strong mind leads to a strong trunk, with lucid dreams paving the path. A ScienceDirect report discusses how mentally performing certain skills in lucid dreams can pb to its concrete execution. People with physical disabilities can practice motor skills through lucid dreaming. Prolonged lucid dreaming might besides improve existing motor skills.
How to Lucid Dream
Sometimes lucid dreams happen spontaneously and y'all don't have to work towards it. But if y'all want to consciously make information technology piece of work for you then in that location are certain techniques to follow:
Perform Reality Check
Performing a reality check constantly challenges your encephalon to differentiate a sleep state from reality. To experience lucid dreams you have to railroad train your encephalon to exist enlightened when it's dreaming.
For this to happen, your encephalon has to be better equipped to identify between the sleep and wake state. Lucid dream experts advise doing certain activities to test your sense of reality at least 10 times a day, to enhance your power to lucid dream at nighttime.
The post-obit exercises help in differentiating between wakefulness and sleep.
- Push the index finger of one mitt confronting the palm of the other hand
Try to do this 10 times a solar day. When you are awake, your alphabetize finger will feel the resistance of your palm, merely in your dreams, it is likely to pass through. You can do this activity merely if y'all are in a lucid dream and your encephalon is trained to do it.
- Look at the clock to check the time and look away, then await once again
In reality, the time won't change, but in your dreams, the time will likely jump forrad or backward.
- Look at the folio of text in a book, then look abroad, then plow back once more to the page
In reality, it will non modify, simply in your dreams, it will virtually likely show a different page or an illustration.
- Observe your hands and feet closely
In reality, they will look normal, but in your dreams, they will well-nigh likely appear distorted.
Invite Dreams into a Comfy Bedchamber
A nighttime of peaceful sleep is a pathway to dreaming. Make your sleeping room a cozy, comfy haven where you de-stress at the stop of the twenty-four hour period. Set the room temperature, go along your chamber dark, and have a comfortable, high-quality mattress to sleep on, to invite dreaming. Similar whatever dream, even lucid dreams demand a foundation for adept sleep.
Maintain a Dream Journal
This is the commencement step to syncing upwardly with your dreams. Become into the habit of writing down every minute item of your dream immediately equally you wake, and brand information technology a habit. It helps you to sympathize your dreams improve —understanding your dreams and thoughts are steps that will pb yous to lucid dreams.
Identify a Pattern
In one case you lot get into the habit of maintaining a detailed dream periodical, review it oft. Doing so will help y'all place a pattern in your dreams. Y'all will recognize if there is a tendency of themes, people, or subjects that crop upward in your dreams. This will requite you an insight into your inner psyche and assistance you understand what plays in your subconscious mind. Moreover reviewing details of your dreams will also help you lot pick upwards signs, education your brain how to identify a dream while being conscious of the dreaming state.
Use the Balmy (Mnemonic Induction of Lucid Dreams) Technique
The MILD technique helps in reinforcing facts to your brain. Before falling asleep, tell yourself every nighttime something like "I will know when I dream." This is referred to equally Mnemonic Induction, which helps in asserting facts and tells your brain to be aware and conscious of your dream, increasing your chances of a lucid dream.
Wake Dorsum to Bed (WBTB)
In this technique, you set an warning five or half dozen hours subsequently you fall comatose. When the warning clock rings yous wake up during the REM phase of your sleep, when your brain is most active, leading to longer dreams. If yous wake up during this stage and then go back to sleep, chances are high that you will re-enter your dream stage and be more conscious of it.
Get Dorsum to Sleep
If you wake upwards during a dream, become up and write down all the details so try to go dorsum to sleep while focusing on your dream. This way your brain is thinking well-nigh your dream equally yous sleep, increasing your chances of beingness aware of your dream the next time information technology happens.
Apply the WILD (Wake Induced Lucid Dreaming) Technique
In this technique, y'all don't bother writing downwards the details of your dreams. If you wake up in between dreams, chances are you were still in the REM stage of slumber. Try to keep your eyes closed and get back to sleep, focusing your thoughts on your dream. This enhances your chances of experiencing a lucid dream.
Yet, during this phase you lot may experience "sleep paralysis" earlier a lucid dream. Sleep paralysis is a feeling of being witting but unable to move because your mind is alert while your muscles are resting. If you wake during the REM phase of sleep, you lot are likely to experience sleep paralysis. The feeling may be unsettling and intimidating for some, simply remember, it'due south a normal, temporary phase.
Concerns Related to Lucid Dreaming
Experiencing a lucid dream can be entertaining and at times have some advantages, but training your brain into doing something may lead to some disadvantages, including sleep paralysis, sleep disruptions, and worsening existing mental health conditions.
Sleep Paralysis
Waking up to a feeling of immobility in the center of the night can be unpleasant. Sleep paralysis catches y'all unaware when yous wake while still in REM sleep. Through the nighttime your torso alternates between NREM and REM sleep cycles, with NREM taking upward 75 pct of sleep fourth dimension. During NREM your trunk relaxes and rejuvenates itself, but during REM your optics chop-chop motility with dreaming virtually likely to occur. Past take a chance, if you happen to wake before completing the REM stage of your sleep, you are likely to experience sleep paralysis.
If you are training your encephalon for lucid dreams, y'all may wake upwards before completing the REM stage of sleep, increasing your chances of experiencing sleep paralysis. Remind yourself that sleep paralysis is a temporary stage experienced while preparing your brain for a lucid dream.
Sleep Disruptions
Training your brain to stay warning to experience a lucid dream may hinder your regular slumber cycle. Waking up to an alarm purposely timed during your terminal bike of REM and and then trying to fall comatose once again, disrupts sleep by not letting your body complete the regular cycles of sleep information technology needs to feel rested. Following the Mild technique to affirm to your brain, "you will know when you dream," hampers your regular peaceful slumber because you are trying to stay warning while sleeping. We recommend being mindful of your rest and sleeping patterns.
Mental Wellness Weather condition
While lucid dreams may aid in cases of low, nosotros do not recommend training your brain for experiencing lucid dreams if you already have a pre-existing mental health condition like schizophrenia or bipolar disorder. Peaceful and sound sleep is essential for your mental well-existence. If you take a mental health status and still desire to experience lucid dreams, we recommend checking with your healthcare provider.
FAQs
What practice lucid dreams mean?
A lucid dream is a dream which you are enlightened of; though your trunk is sleeping, your encephalon is enlightened of the fact that it is dreaming.
What does lucid dreaming feel similar?
Lucid dreaming feels real because your brain is warning and sometimes you gain control over your dreams. You feel similar you are participating in the dream, while your body sleeps.
Is it prophylactic to lucid dream?
Lucid dreaming is mostly very safe, but if you already have a pre-existing mental health condition, nosotros recommend talking to your doctor about information technology.
Conclusion
Nigh people remember snippets of their dreams naturally, but lucid dreaming goes beyond normal dreaming. When lucid dreaming, your conscious mind is aware and navigating its way through your dreaming mind. Lucid dreaming can be fun and offering certain benefits for easing anxiety or conquering fears, but it does have its downfalls. Earlier making the decision to try lucid dreaming, consider both its pros and cons.
Source: https://amerisleep.com/blog/how-to-lucid-dream/
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