How to Lucid Dream

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Dream recall

Dream recall is simply the ability to remember dreams. Good dream recall is often described as the first step towards lucid dreaming. Better recall increases awareness of dreams in general; with limited dream recall, any lucid dreams one has can be forgotten entirely. To improve dream recall, some people keep a dream journal, writing down any dreams remembered the moment one awakes. An audio recorder can also be very helpful.[27] It is important to record the dreams as quickly as possible as there is a strong tendency to forget what one has dreamt.[28] For best recall, the waking dreamer should keep eyes closed while trying to remember the dream, and that one's dream journal be recorded in the present tense.[27] Describing an experience as if still in it can help the writer to recall more accurately the events of their dream.[citation needed] Dream recall can also be improved by staying still after waking up.[28] This may have something to do with REM atonia (the condition of REM sleep in which the motor neurons are not stimulated and thus the body's muscles do not move). If one purposely prevents motor neurons from firing immediately after waking from a dream, recalling the dream becomes easier. Similarly, if the dreamer changes positions in the night, they may be able to recall certain events of their dream by testing different sleeping positions.[citation needed] Another easy technique to help improve dream recall is to simply repeat (in thoughts or out loud) "I will remember my dreams," before falling asleep. Stephen LaBerge recommends that you remember at least one dream per night before attempting any induction methods.
[edit] Mnemonic induction of lucid dreams operation (MILD)

The MILD technique is a common technique developed by Stephen LaBerge used to induce a lucid dream at will by setting an intention, while falling asleep, to remember to recognize that one is dreaming or to remember to look for dream signs when one is in a dream.

One easy-to-apply method is to count yours or other people's fingers during the day, making sure it is done diligently and reaches the expected number. If this is done frequently when awake, similar behavior may continue into the dream, where by some discrepancy from reality, the dreamer would realize he or she is dreaming and the dream could become lucid.

Another method is to look at text (such as a digital clock, or a road sign), turn away, and then look back. If the person is dreaming, the text may change to something else. The dreamer would then realize he or she is dreaming and the dream could become lucid.

A third method is to pull out a purse or wallet, then attempt to count the money inside. Strange denominations of currency are often present during a dream, such as seven dollar bills rather than a five and two ones. The dreamer would know such denominations are not real and could become lucid. (This method is based on original unpublished research. credit Travis George)

A key element in MILD is reviewing in memory the dream from which one has just awoken. When a point is reached in the dream at which an obvious dream sign occurred (e.g., a man with two heads walks past) individuals performing this technique depart from actual memory and instead imagine they became aware they were dreaming. Upon returning to sleep, these individuals will often find themselves back in the same or similar dreams, sometimes even encountering similar dream signs—a situation that can improve the odds they will remember their intention to question whether or not they are dreaming, and thereby achieve lucidity.
[edit] Wake-back-to-bed (WBTB)

The wake-back-to-bed technique is often the easiest way to encourage a lucid dream. The method involves going to sleep and waking up five to six hours later, focusing all thoughts on lucid dreaming while staying awake for an hour, and going back to sleep while practicing the MILD method. This technique has had a 60% success rate in research.[29] This is because the REM cycles get longer as the night goes on, and this technique takes advantage of the best REM cycle of the night. Because this REM cycle is longer and deeper, gaining lucidity during this time may result in a lengthier lucid dream.[29]
[edit] Wake-initiation of lucid dreams (WILD)

The wake-initiated lucid dream "occurs when the sleeper enters REM sleep with unbroken self-awareness directly from the waking state".[30] There are many techniques aimed at entering a WILD. The key to these techniques is recognizing the hypnagogic stage, which is within the border of being awake and being asleep. If a person is successful in staying aware while this stage occurs, they will eventually enter the dream state while being fully aware that it is a dream.

There are key times at which this state is best entered; while success at normal bedtime after having been awake all day is very difficult, it is relatively easy after sleeping for 3–7 hours or in the afternoon during a nap. Techniques for inducing WILDs abound. Dreamers may count, envision themselves climbing or descending stairs, chant to themselves, control their breathing, count their breaths to keep their thoughts from drifting, concentrate on relaxing their body from their toes to their head, or allow images to flow through their "mind's eye" and envision themselves jumping into the image to maintain concentration and keep their mind awake, while still being calm enough to let their bodies sleep.

One technique recorded by Stephen Wack is a method of attempting to remain in the dream after realizing that one is experiencing a lucid dream by touching something with a lot of detail such as a rough brick house, your hair or a stream of flowing water. One of the most unique interactions a body can experience is touching the tip of the tongue to the roof of one's mouth. This can be very helpful in remaining in the dream.

During the actual transition into the dream state, dreamers are likely to experience sleep paralysis, including rapid vibrations,[19] a sequence of loud sounds, and a feeling of twirling into another state of body awareness, or of "drifting off into another dimension", or like passing the interface between water into air, face front, body first, or the gradual sharpening and becoming "real" of images or scenes they are thinking of and trying to visualize gradually, which they can actually "see", instead of the indefinite sensations they feel when trying to imagine something while wide awake.
[edit] Cycle adjustment technique (CAT)

The cycle adjustment technique, developed by Daniel Love, is an effective way to induce lucid dreaming. It involves adjusting one's sleep cycle to encourage awareness during the latter part of the sleep. First, the person spends one week waking up 90 minutes before normal wake time until their sleep cycle begins to adjust. After this cycle adjustment phase, the normal wake times and early wake times alternate daily. On the days with the normal wake times, the body is ready to wake up, and this increases alertness, making lucidity more likely.

A variation on this method is WILD-CAT. Identical in virtually all respects to the original Cycle Adjustment Technique, differing only in such that on the days in which one is allowed to sleep-in (normal wake times), the subject wakes briefly at the earlier wake time then returns immediately to sleep until the normal wake time. This allows the subject to return to sleep in the hope of inducing a Wake Initiated Lucid Dream. One advantage to WILD-CAT is that it can be combined with other WILD induction methods. The WILD-CAT variation was also developed by Daniel Love.
[edit] Lucid Dream Supplements (LDS)

The Lucid Dream Supplement (LDS) technique was developed primarily by LaBerge with others following his lead. LaBerge filed for a patent application in December 2004 [31] that outlined the basic technique of boosting Acetylcholine levels to promote lucid dreaming. The application included misleading details however; such as repeated references of ingesting the supplements at bedtime. It is now known that taking the right balance of supplements after several hours of sleep is far more effective[citation needed]. LaBerge did not name the method nor has he publicly discussed his research. The term LDS was coined by researcher/practitioner Scot Stride[citation needed] who worked with a small group of pioneers, including Thomas Yuschak, to optimize the LDS approach. The LDS method uses primarily non-prescription supplements that are ingested to produce favorable conditions for the brain's neurotransmitters and receptor sites during REM sleep. By increasing or balancing the levels of Acetylcholine, Serotonin, Dopamine and Noradrenaline the person can significantly influence dream vividness, memory, clarity, awareness and mood. Enhancing these mental states during REM sleep significantly increases the odds of becoming lucid. The LDS technique can be combined with other techniques (like WBTB or WILD) to complement or amplify them to produce even better results. Thomas Yuschak describes the details of the technique in his book[32] and is widely credited with popularizing the method. Based on anecdotal accounts from various website forums, many people who have experienced difficulties with the other techniques, for whatever reason, are using LDS as an aid in overcoming their obstacles. Some people use LDS to jump start their LD practice and then move on to one of the other traditional methods. Other people use it recreationally to experience more memorable and vivid dreams than they normally would. As well as the Lucid Dream Supplement some have reported increase in dream vividness using other vitamin supplements such as B6/B12. Vitamin B5(pantothenic Acide) taken right before going to sleep will enhance vividness of dreams. Vitamin B6 will cause frightening dreams.[citation needed]
[edit] Lucid-dream–induction device (LDID)

Various tools have been brought to market to assist in the goal of having a lucid dream. The first widely distributed dream-induction device is the NovaDreamer, designed in 1993 by Craig Webb.[33] The general principle of all devices works by taking advantage of the natural phenomenon of incorporating external stimuli into one's dreams. Usually a device is worn while sleeping that can detect when the sleeper's eyes move rapidly and they have entered REM sleep and are likely dreaming. The device detects the movements and triggers a set of flashing lights that can be incorporated into a dream. For example, flashing lights from the device in your dream may be a flashing light in the sky or flashing headlights, and the dreamer can recognize them and enter a lucid state. The NOVADREAMER was discontinued in 2003 but the NOVADREAMER2 should have been available as of late 2009.
[edit] Lucid dream mask models

The Lucidity Institute produced the original Dreamlight and NovaDreamer models which were originally on sale for over $1000 and $2450 respectively, the former being only produced in limited quantities due to the high price and complicated design. Funds raised from these devices were used to help fund further research by the Lucidity Institute. A similar device called the NovaDreamer II has been "coming soon" since at least 2004. A similar device known as the Dream Mask has also been produced. Some individuals have created their own devices using foam and simple electronics.[34]

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