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Dreams can have a powerful impact on our lives. They reflect our hopes and fears about the future and even help us reminisce about the past. Whether you want to learn how to master your dreams (i.e., effectively control and be aware of your dreams while you sleep) or simply learn how to have softer dreams, there There are several things you can do during the day and before you go to bed to be able to dream the dreams you want. If you want to know how to control dreams, read the guide below.
Steps
Have more sweet dreams
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Go to bed earlier. A dream study conducted in 2011 in the journal Biological Rhythm and Sleep concluded that college students who stayed up late were more likely to have unpleasant dreams than those who went to bed earlier. Try to go to bed at least 1 hour early every night and see the positive effects on your dreams if you want to have softer dreams. [1] X Research Source
- One potential explanation for this finding is that the stress hormone cortisp is produced in the early morning, when night owls are usually in REM (rapid eye movement), dreaming, or deep sleep. . [2] X Research Source
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Control your diet. There are many things that give you nightmares like eating at night, drinking alcoholic beverages, caffeine, or smoking cigars. [3] X Sources of Research If you have persistent nightmares, consider reducing these substances or not eating for 2 to 3 hours before bed to give enough time to digest your food and promote a better night’s sleep .
- You should avoid drinking caffeine-containing substances in the afternoon if you are having severe problems with having a deeper sleep and smoother dreams. You may find you need more energy, but that will make it harder for you to fall asleep.
- Although you think having a glass of wine before bed will make you sleep easier, it will actually make it difficult for you to have a good night’s sleep. And if your sleep is not deep and you want to really control your dreams, alcohol will make it more difficult for you to do so.
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Resolve stress. Negative dreams often reflect the stress and fear we experience in our daily lives. [4] X Research Source Try not to dwell on those things at bedtime. Instead, take a moment to let go of your worries and think about positive things. The less you worry about your stressful life, the more relaxed your mind will be and the more you will have the dream you want.
- Regular exercise can help you reduce stress, have better dreams, and sleep better. [5] X Research Source However, don’t exercise close to bedtime as it can wake you up.
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Have a comfortable sleep routine. It’s important to fall asleep easily and have a relaxing routine like drinking herbal tea or reading a book before bed so you’re less likely to be scared or upset. Find whatever works best for your sleep and add to the ones you’re using. Try to get any stress or sadness out of your mind so that it’s easier to fall asleep.
- Avoid watching violent, scary or other stressful TV shows or movies as these can cause nightmares. [6] X Research Source
- Turn off visual stimuli at least half an hour before bed if you want a better night’s sleep. That is, don’t use your phone, computer or anything that makes it difficult for you to relax and have a better night’s sleep.
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Leave roses in the bedroom. Scientists conducted a dream study in which women were exposed to the scent of roses for at least 30 days and had softer-than-normal dreams. [7] X Research Source It is proven that fragrance evokes positive emotions, which makes dreams more pleasurable.
- You can also use oils, lotions, or rose-scented candles. However, turn off the candles before going to bed to prevent a fire.
Prepare for a lucid dream of the day
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Get enough sleep. Dreams occur during REM (rapid eye movement) sleep, a stage in the sleep cycle. [8] X Research Source If you don’t get enough sleep or wake up several times during the night, this cycle will be disrupted. You should sleep from 7-9 hours a day and go to bed at a fixed time so that the body and mind function as desired.
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Focus on the dream. Many people believe that remembering what they have dreamed is the first step to achieving lucid dreaming. [9] X Research Source Before you go to bed, remind yourself that you will recall the dream when you wake up. This will help the dream to enter the subconscious. Here are some ways to help you remember your dreams better:
- Ask me what I dreamed as soon as I woke up. Don’t get out of bed right away, it will be hard to remember what you dreamed. Instead, stay in bed and focus on the details of the dream. [10] X Research Source One of the reasons people “forget” what they dream is because they wake up and think of other things right away. Make it a habit to do this every morning.
- Record your dream. Do this as soon as you wake up, keeping a pen and notebook by your side to quickly jot down your dreams before you forget them. This is also a way to help you remember dreams over time. [11] X Research Source
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Reality check while you dream and throughout the day. Reality checking is double-checking what you can do both in your dreams and when you wake up to help you distinguish the real world from the virtual world. Successfully making a real connection while sleeping can help you have a lucid dream because the dream itself becomes perception. Try the following reality checks: [12] X Research Sources[13] X Research Sources
- Try to fly. Apparently this only works in dreams. [14] X Research Source
- Look at your reflection in the mirror. If your image is distorted, blurry, or has no image at all, you may be dreaming. [15] X Research Source
- Try looking at the clock. It will be difficult to see because the image will be blurred in the dream. [16] X Research Source
- Turn the light switch on and off. Light switches do not work in dreams. So if you can use your mind to turn the lights on and off, you are probably dreaming.
- Look at the hands. Check to see if your hand looks normal up close. If you are dreaming, you may have more or less fingers than usual.
- Try using an electronic device. Computers and phones do not work correctly in dreams.
- Look in the mirror. See if you look different.
- See if you can “breathe” while covering your nose and mouth. If you can do that then you are dreaming.
- Try putting an object like a pencil through your hand (palm). If you’re dreaming, the pencil either inexplicably pierces your hand or hangs around. If it is not a dream, you will have a graphite stroke on your hand.
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Look for signs of a dream. Once it’s in the habit of recording what you’ve dreamed, start looking for signs that you’re actually dreaming. It can be a recurring image like an island you’ve never been to before in reality or a recurring event like losing a tooth or being unable to walk because of dizziness. Look for the signs and record them. Knowing these signs can help you become more aware that you are dreaming because you can recognize them more easily.
- Once you recognize the signs of a dream, you can tell yourself that you are in fact dreaming.
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Play game. One psychologist suggests that games get people used to living in an alternate reality and seeing themselves from outside the body, skills that are manifested in the dream world. [17] X Research Source Her research concludes that people who play video games are more likely to experience lucid dreams and have better control over them. [18] X Research Sources
- Don’t play violent games before bed as they can give you nightmares. If you want to try this, make sure to stop playing video games at least an hour before bed.
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Eat foods rich in melatonin. Melatonin is a hormone commonly found in plants, animals, and microorganisms. Melatonin is a powerful antioxidant and is also known to promote REM sleep and make dreams more vivid. Melatonin is also thought to help us fall asleep faster. If you want to dream more vivid dreams, sleep more deeply, thereby controlling dreams better, you should eat the following melatonin-rich foods: [19] X Research Source
- Cherry
- Oat
- Almond
- Sunflower seed
- Linseed
- Radish
- Rice
- Tomato
- Banana
- White mustard
- Black mustard
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Ask yourself when you dream throughout the day. During the day, whether you’re sitting in class or reading a letter, make it a habit to ask yourself, “Am I dreaming?” If you do this regularly, you’ll be more likely to question yourself when you’re actually dreaming. And if you do that, you can find yourself dreaming and have control over the dream, choosing whatever you want to happen in the dream.
- Wondering if you’re dreaming can increase alertness, which makes you more likely to have lucid dreams.
Prepare for lucid dreaming before bed
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Think before you sleep. Being able to have lucid dreams requires being completely self-aware and not distracted by thoughts about life. As you lie in bed and try to fall asleep, clear your mind of disturbing thoughts and focus all your attention on the fact that you are asleep and entering a dream.
- Melatonin will also help you get rid of the negative thoughts that keep you from sleeping well.
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Imagine your waking dream. Before you go to sleep, think about what you will dream about. [20] X Research Source Draw a scene with vivid images and be sure to include details such as sights, sounds, and smells. Put yourself in that scene and try walking around.
- Pay attention to the sensations of breathing and movement in the dream. Even though you haven’t dreamed yet, tell yourself “I’m dreaming”. Continue this visualization until you fall asleep.
- Choose the ideal sleeping position for an optimal result.
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Leave the sign of the dream by the bed. Keep a photo, an icon, or even a piece of white paper next to your bed before you go to sleep. Take the thing that represents what you want to dream about and leave it out before you go to sleep so that it can translate into the dream you want. If you want to dream about someone, keep a picture of that person near you. If you’re an artist struggling to find a subject, keep an empty canvas by your bed.
- Doing it this way can help you dream about what you want because it will plant the most important things in your mind before you fall asleep.
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Mentally prepare to control your dreams before you go to sleep. As you lie in bed and get ready for sleep, say to yourself something simple like, “When I dream tonight, I want to see myself dreaming.” Repeat this for a short while and you’ll see what happens. It will help you form thoughts about needing to notice that you are dreaming.
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Sleep completely in the dark. You should sleep completely in the dark or almost completely dark if you want to control your dreams. Sleeping completely in the dark will maintain high melatonin levels and increase beautiful dreams and easier dream recall. Ideally, there should be no difference between the darkness when you look and when you close your eyes. Avoid any kind of dim light, or windows with a lot of light, or other factors that keep you from being in the darkest possible environment. [21] X Research Source
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Try the MILD technique. Stephen LaBerge of Stanford University, founder of the Insight Institute, has created a technique known as MILD, which is considered one of the most effective. in mastering lucid dreaming. Here’s what you need to do: [22] X Research Sources
- Tell yourself that you will remember what you dream when you sleep.
- Focus your awareness while dreaming and remember that it is a dream.
- Imagine what you want to do in your dream even fly or dance.
- Repeat the last two steps when you realize you are dreaming and go back to sleep until you actually fall asleep.
- Continue using this technique until you can get yourself to have lucid dreams.
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Let the nightmare go away. While it can be difficult to control dreams and make nightmares go away, there is one thing you can do to change the way your nightmares end. If you’ve always dreamed of a scary man in the house, imagine you avoiding him or he’ll just leave you alone. No matter how scary the dream, try to imagine that you can overcome your fear as a winner and let the nightmare go away. [23] X Research Sources
- If you think about it strongly enough, write it down and even say it out loud and then you will be able to re-frame the way your mind approaches the dream.
Control your dream
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Start controlling your dreams in simple ways when you find yourself dreaming. Once you have completed the reality check and realized that you are dreaming, try to stay calm and not get too excited about the fact that you are dreaming. If you don’t stay calm and get too excited, you will easily wake up. Instead, stay calm, immerse yourself in the world of dreams, and start taking control of the simple things before building on the more complicated ones.
- You can start to try carefully changing the landscape or simply walking around in your dreams. You can start touching things and try to make small objects appear or disappear.
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Take more control of your dreams. When you have comfortably mastered lucid dreaming and want more control over your dreams, you can start a higher level in trying to control your dreams. You can make yourself levitate, gather people, change the landscape completely, try to return to your childhood, or even travel through time. As you get used to mastering your dreams, you’ll be able to dream the dreams you want more often.
- Remember to record your dream when you wake up. Mark the places where you feel you have mastered the dream and write down the things that did and didn’t do. If there’s something you can never do when controlling your dreams like making yourself fly, tell yourself what’s holding you back.
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Recall what you dreamed periodically. When you dream and know you are dreaming, you can tell yourself that you dream a lot. Otherwise, you may forget what you are dreaming about and lose control of everything that is going on. If you keep reminding yourself of what you are dreaming about, you will find yourself able to change and take control of the situation.
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Make yourself able to fly. One thing you can try when it comes to controlling your dreams is to fly. You can’t fly at first but you can do it slowly to be able to fly. You can say to yourself, “Now, I’m going to fly,” to make you think you’re ready to fly. You can jump around, jump up and down, and stretch before you can completely fly. As you do this more comfortably, you’ll be able to start lifting yourself off the ground before you can fly.
- When you’re flying, don’t doubt what’s going on. You won’t be able to fly really if there’s a lot of doubt. If you find yourself flying low, try to jump hard and try again.
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Control objects. You can also control the object or something you want to hold in your hand. If you want to do this, you will have to think about how to make it possible. Maybe you want a delicious cake. First you should imagine that you are in the kitchen or a restaurant for the cake to be brought out. If you just think about the cake, it may not appear, but if you create a scene, it will be easier to visualize the cake and then it will be in your hand.
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Change the scene. You can also change the scene in your dream if you try your best. When you know you are dreaming, try to imagine opening the door to the space of the dream or you can slowly add more pieces to your imagination until you get the scene you want. . If you’re trying to remember your childhood home, start gathering your favorite plants in the backyard, then the back porch, etc. until you create the world you want. [24] X Research Sources
- That can help you have visualizations or copies of the landscape you’re looking for in bed before going to sleep. Make sure it’s one of the last things you see to get your mind ready for adventure.
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Travel through time. Some people can travel through time in their dreams. You can imagine entering your own time machine or opening the door to a new world. If this doesn’t work, try another way. You can even say to yourself, “Now I’m going to travel through time” and focus on making that happen without forcing too much. That helps you sleep while still thinking about the moment in your life that you want to go back to. [25] X Research Sources
Advice
- Do not just sleep, but focus fully on what you want to dream about so that you forget that you are asleep and fall asleep naturally without even trying.
- If you’re in a relaxed state, you’ll understand your body is trying to sleep when you start to feel restless. So try to ignore this sign, keep your eyes closed and don’t think. Practice doing what will help you reach the state between sleep and wakefulness and then have a lucid dream.
- Some people naturally dream of lucid dreaming and can reach this state with little or no practice. But it may be more difficult for others to achieve the same results, so give yourself some time.
- Often if you think about terrible things, your dreams will not be pleasant. Try to have a sweet dream.
- When you’re awake and if you feel like you’re starting to lose control, try rubbing your hands together or walking around.
- Do a daily reality check and do it all day so you can train your subconscious to do it while you’re dreaming.
- Practice lucid dreaming techniques on a regular basis. It can take you years to master the art of lucid dreams, so give yourself time.
- Try meditating before bed so you can calm down, which makes waking up easier.
- Try to always think about this problem even before going to bed!
- You will easily wake up when you think too much about your dream. Relax and stay calm.
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Dreams can have a powerful impact on our lives. They reflect our hopes and fears about the future and even help us reminisce about the past. Whether you want to learn how to master your dreams (i.e., effectively control and be aware of your dreams while you sleep) or simply learn how to have softer dreams, there There are several things you can do during the day and before you go to bed to be able to dream the dreams you want. If you want to know how to control dreams, read the guide below.
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