How to Have a Lucid Dream: Expert-Backed Methods

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A complete guide to the different ways to induce lucid dreaming
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Dream lucidity is the awareness that you are dreaming.[1] This awareness can range from a faint recognition of the fact to a momentous broadening of perspective. Lucid dreams usually occur while a person is in the middle of a normal dream and suddenly realizes that they are dreaming. We’ll break down 5 different ways to lucid dream, from MILD to WILD and more, plus explain how to wake up from a lucid dream and whether lucid dreaming is healthy with the help of various sleep, spiritual, and psychiatry professionals.

How to Have Lucid Dreams

When you head to bed, repeat “I will know that I’m dreaming” and gently pinch yourself to get into the habit of checking if you’re dreaming. As you drift off, visualize yourself entering the dream. Once you wake up, recall the details and feelings from your dream. Repeat until you can lucid dream.

Section 1 of 11:

How to Lucid Dream Using the Mnemonic Induction of Lucid Dreams (MILD) Method

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  1. Step 1 Repeat "I will be aware that I'm dreaming" or a similar phrase each time you fall asleep.
    Use these memory aids and rote phrases to turn the awareness of your dreaming into an automatic habit.[2] Combine this with a reality check by staring at your hands for a few minutes before you go to sleep to reinforce the habit.
    • A reality check is a habitual action that lets you know whether you’re dreaming or not, like gently pinching yourself or poking your finger through your hand to see if it goes through or not.
  2. Step 2 Visualize yourself becoming lucid in your dreams.
    Imagine you’re flying through the setting of your last dream, growing to gigantic sizes, and realizing that you’re dreaming and taking control. That way, you’ll prime your brain for becoming lucid and realizing when you’re dreaming.[3]
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  3. Step 3 Try to recall the details of your dreams when you wake up.
    Reflect on your dreams from the night before and try to remember as much as possible. As you build this habit, you’ll get better at remembering your dreams and recognizing their patterns, which will help you become aware of them as you dream.[4]
  4. Step 4 Get in the habit of doing reality checks.
    Practice reality checks, like poking your finger through your palm, pinching yourself, or seeing how far your skin stretches, to see if you’re dreaming or not. Build the habit during waking hours to transfer it to your dream self. In dreams, your finger may slide right through your palm, or your skin may stretch to abnormal proportions, so use these methods to confirm the plane of existence you’re on. Or, try these reality check options:[5]
    • Count your fingers to see if you have an abnormal number.
    • Look in the mirror to see if you look like yourself.
    • Read a clock, book, or your phone, look away, then read it again. In a dream, the words or numbers may be vastly different.
    • Flip a coin and try stopping it with your mind. If you can, you’re in a dream.
  5. Step 5 Repeat the above steps.
    The MILD method tends to result in a lucid dream in less than one in five cases, so you may have to keep trying night after night before you’re able to land in a lucid dream. Don’t lose hope, though, as this method still tends to be more effective than other lucid dreaming techniques.[6]
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Section 2 of 11:

How to Lucid Dream Using the Wake Back to Bed Method

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  1. Step 1 Encourage your body to get more REM sleep.
    There are many ways to increase the amount of REM sleep you get. One of the most effective, and the one that causes REM sleep to appear at regular times, is to stick to a daily sleep schedule and to sleep long enough that you wake up well-rested.[8]
    • The goal of this method is to wake up during a REM phase, then fall back asleep and continue the dream, aware that you are dreaming.
    • Getting more REM sleep can be difficult to balance with the step below, which interrupts your sleep in the middle of the night. If you have trouble falling back asleep, try a different method or limit your attempts to once or twice a week.
  2. Step 2 Wake up in the middle of the night.
    Set an alarm to go off either 4, 5,[9] 6, or 7 hours after the time you fall asleep. You're more likely to be in REM sleep during these times. The six or seven hour times are the most likely to work, because later REM phases last longer, and are more likely to contain vivid or lucid dreams.[10] [11]
    • It’s difficult to predict when you’ll enter REM, so it may take a few tries to get it right.
  3. Step 3 Stay awake for a while.
    Write down your dream if you were having one, make yourself a snack, or just get up and walk around for a while. Your goal is to get your conscious mind active and alert while your body is still full of sleep hormones.[12]
  4. Step 4 Concentrate on the dream and fall asleep again.
    Close your eyes and fall asleep again. Try to recall your dream and fall back asleep, imagining yourself continuing the dream. Even if this takes a while, you've got a good shot at a lucid dream.[13]
  5. Step 5 Try other concentration techniques if needed.
    If your mind wanders while trying to "catch" the dream, or if you don't remember the dream at all, try focusing on the movement of your fingers. Use a pattern of small movements, such as "index finger up, middle finger down, middle finger up, index finger down." Repeat this rhythmic movement until you fall asleep.
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Section 3 of 11:

How to Lucid Dream Using the Senses Initiated Lucid Dreams (SSILD) Method

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  1. Step 1 Set an alarm for five hours after you fall asleep.
    The goal here is to briefly wake yourself up during the REM stage of sleep, which is when dreams are most likely to occur. So, set an alarm that you’re sure will wake you up five hours after you fall asleep, then hop into bed and begin to drift off.[14]
  2. Step 2 Close your eyes and focus on your five senses.
    Start by focusing on what you see, like any shapes or colors on the back of your eyelids. Then, focus on things you can hear, like your heartbeat, breath, or creaks in your house. Shift to what you can feel, like the sensation of the covers on your body, then focus on what you can smell, such as the laundry detergent of your bedding. Cycle to what you can taste, like the mintiness of your mouthwash or your saliva. Start the cycle quickly, then slow it down as you begin to fall asleep.[15]
    • Eventually, slow that cycle to 20 seconds per sense as you drift off.
  3. Step 3 Cycle through your senses again when your alarm goes off.
    Don’t grab your phone or do anything that’ll keep you awake longer than you intend. Ideally, turn your alarm off without looking at it. Then, cycle through each of your senses for 20 seconds each, focusing on what you can see, hear, smell, taste, and feel as you fall back asleep.[16]
    • Once you fall asleep, you should be able to lucid dream.
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Section 4 of 11:

How to Lucid Dream Using the Wake-Induced Lucid Dream (WILD) Method

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  1. Step 1 Lie down in a relaxing position.
    When you’re tired but not quite ready to go to sleep, hop in bed and get comfortable. Lie on your back to relax your entire body and get the blood flowing to all of your limbs, then take some deep breaths and clear your mind to start destressing from the day.[17]
  2. Step 2 Close your eyes, clear your thoughts, and observe the space behind your eyelids.
    While observing the space behind your eyelids, you may notice floating colors, abstract shapes, or vibrant patterns. This will keep your mind aware as your body starts to relax and enter the sleep state.[18]
  3. Step 3 Visualize entering a dream to stay aware as your body falls asleep.
    As you start to relax, you’ll notice your body moving into the state of sleep. As it does, focus on staying alert by visualizing yourself entering the dream. Imagine yourself rolling out of bed into a dream version of your room or opening your eyes in the dream realm, whatever it takes to keep your brain awake as your body drifts off.[19]
    • Alternatively, try counting your breaths or heartbeats to stay aware.
  4. Step 4 Maintain your awareness until you enter the dream.
    Do your best to keep your mind awake as you enter the dream state. Imagine yourself entering the dream realm once again, ignore any bodily sensations like itching, rolling over, or rubbing your feet together, and maintain your focus. If you can maintain your focus as you enter REM sleep, you can then practice lucid dreaming.[20]
    • This method takes time, so be patient as you try it. With practice and consistency, you’re more likely to lucid dream using this method.
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Section 5 of 11:

How to Lucid Dream Using Dream Awareness Techniques

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  1. Step 1 Keep a dream journal.
    Keep your dream journal close by your bed at night, and write down your dream immediately after waking. If you don’t remember the dream, write about the emotions and sensations you experience right when you wake up. This will train you to remember your dreams, which is important for lucid dreaming.[21] Plus, there's not much point in controlling your dreams if you forget the experience before the morning.
  2. Step 2 Use reality checks frequently.
    Every few hours during the day, ask yourself, "Am I dreaming?" and perform a reality check. Dr. Dimitriu says to look around for a familiar object you recognize to see if it's in the correct place.[25] With enough practice, the habit will appear in your dreams as well, cluing you into the fact that you're dreaming.
    • Pinch your nose, close your mouth, and test whether you can still breathe.
    • Simply look at your hands and feet. These are often distorted in dreams when you inspect them closely.
    • Read a page of text or the time on a clock, look away, then look back again. In dreams, the text or time will be blurry or nonsensical or will be different each time you look.[26]
  3. Step 3 Learn to recognize your personal dream signs.
    Read through your journal regularly and look for "dream signs." These are recurring situations or events that you may notice in your dreams. Become familiar with these, and you may recognize them while you dream, which can help you notice that you're dreaming.[27]
    • You probably know some of these already. Common dream events include losing your teeth, being chased by something large, or going out in public without clothes on.
  4. Step 4 Drift back to sleep when awakened from a dream.
    When you wake up and remember your dream, write it down in your dream journal, then close your eyes and focus on the dream. Imagine that you were in the dream, noticed a dream sign or reality check, and realized it was a dream. Hold on to this thought as you drift back to sleep, and you may enter a lucid dream.
    • Most lucid dreams occur while a person is fully asleep, usually because they notice a bizarre event and realize they're in a dream. This is just an alternate trigger that starts about 25% of lucid dreams.[28]
  5. Step 5 Set a light alarm to gradually wake you up after you fall asleep.
    Set it for 4.5, 6, or 7 hours after you fall asleep, or set it to go off every hour if possible. While sound, touch, or other stimuli during REM (Rapid Eye Movement) sleep can also make a dreamer aware of the fact they're dreaming, one study shows that light cues are most effective.[29]
    • You don't want to actually wake yourself up (unless you try the Wake Back to Bed method). Keep the light alarm less than arm's reach away from your bed, and/or cover it with a sheet to dim the light.
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Section 6 of 11:

How to Encourage Your Body to Lucid Dream

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  1. Step 1 Meditate in a quiet, dark room before going to sleep.
    Taking a meditation training course may give better results, but to start out, just pay attention to your breathing, or imagine ascending or descending stairs. The goal is to stop thinking and enter a quiet, comfortable state, and from there slip into a lucid dream.
    • Keep in mind that wake-induced lucid dreams are rarer and more difficult than dreams that become lucid after you're already asleep.
    • There are many meditation guide videos online specifically designed to help you lucid dream.
    • To get comfortable before meditating, certified meditation coach Soken Graf suggests sitting in a full lotus position, practicing pigeon pose stretches, or doing any hip-opening stretches.[30]
  2. Step 2 Play video games.
    Gaming can strengthen spatial navigation, reasoning, memory, and perception, with the latter two being important in inducing lucid dreams.[31] While more studies need to be done, it's possible that even a couple of hours a week could increase your chances of a lucid dream. The type of game played does not appear to make a difference.[32]
  3. Step 3 Prolong a lucid dream as it starts to fade.
    Many first-time lucid dreamers wake up due to the excitement of having a lucid dream. Usually, you'll get some warning beforehand as the dream feels "unstable" or you begin to notice sensations from the real world. Use these techniques to help keep the lucid dream going:[33]
    • Spin your dream body around or fall backward. Some people report that this helps, although the reason is unknown.
    • In the dream, rub your hands together. This can distract you from the sensations of your actual body.
    • Continue doing whatever you were doing before the dream became unstable, asserting that you are still in the dream. This is less effective than the techniques above.
    • According to Lyon, practice is a much greater indicator of lucid dream success than technique. So, practice makes perfect![34]
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Section 7 of 11:

How to Wake Up From a Lucid Dream

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  1. Step 1 Use a reality check and look for dream signs to see if you’re in a dream.
    Pinch your nose and try to breathe through it, pull on your finger, look in the mirror, or practice whatever reality checks you’ve gotten yourself into the habit of. Alternatively, look for unusual events, like people walking on the walls, or recurring symbols or themes that show up in your dreams.[35]
  2. Step 2 Exert your control by spinning the dream world or making yourself fall.
    Once you realize you’re in a dream, control different aspects of it to make yourself wake up. Spin around in your dream to shake things up and make it easier for you to wake up. Force yourself to fall to shock your body into waking up. Even closing your eyes and imagining that you’ll wake up when you open them can bring you back to reality.
  3. Step 3 Use alarm clocks, noise, or other external cues.
    If you notice that internal changes don’t work, set up an external cue that makes you wake up at a particular time. Aside from setting an alarm, Dr. Dimitriu says to use a sun lamp to wake you up.[37] You can also make a playlist with a loud song set to play when you usually wake up or have a partner wake you up at a certain time.
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Section 8 of 11:

Is lucid dreaming healthy?

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  1. Lucid dreaming isn’t inherently healthy or unhealthy, but there are risks associated with it.
    Lucid dreaming is being aware while you’re asleep, so it isn’t unhealthy, but it can be risky for those suffering from mental health conditions like schizophrenia, psychosis, mania, or bipolar disorder, as it can exacerbate them.[39] Other risks include:
    • Disrupted sleep processes
    • Sleep paralysis
    • Struggling to differentiate dreams and reality
    • Struggling to control your emotions, sense of self, and connection to your body.
Section 9 of 11:

What is lucid dreaming?

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  1. Step 1 Lucid dreaming is a state of dreaming where you’re aware that you’re in a dream.
    Lucid dreaming is a hybrid state of consciousness where you’re awake in a dream, differing from your woken state and the REM state you’re in when you dream normally.[40] If you’ve ever had those moments where you realize you’re in a dream and can begin to control some aspects of it, you’ve experienced lucid dreaming.
  2. Step 2 Lucid dreams most commonly occur during REM sleep.
    Lucid dreams (and vivid dreams in general) almost always occur during the rapid-eye movement (REM) stage of sleep.[41] The first REM phase typically occurs ninety minutes after you first fall asleep, with additional phases roughly every ninety minutes afterward.
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Section 10 of 11:

Frequently Asked Questions

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  1. 1
    How does lucid dreaming work? The science on how lucid dreaming works isn’t definitive, but scientists believe lucid dreaming occurs due to your brain’s prefrontal cortex (the part responsible for self-awareness and decision-making) remaining active as you dream. It occurs when you become aware that you’re dreaming inside of a dream, which is most likely during the REM stage.[42]
  2. 2
    Can anyone learn how to lucid dream? Yes, anyone can learn how to lucid dream. All it takes is practice, consistency, and a dedication to the craft. Keeping a dream journal and practicing reality checks can improve your dream recall, which makes it more likely for you to realize you’re in a dream, but there’s generally nothing that keeps anyone from learning how to lucid dream.
  3. 3
    How long does it typically take to have a lucid dream? The length of time it takes to have a lucid dream depends on the person and the method being used. Even then, it still varies. Some people may be able to induce one within a few nights of practice, while others may find that it takes weeks or months.
    • Some techniques, like the MILD Method, reality checks, and keeping a dream journal, are known to increase the likelihood of lucid dreaming.
  4. 4
    How long do lucid dreams last? According to McVey, the length of lucid dreams depends on how good you are at controlling them. If you train and practice, you can turn any dream into a lucid dream for however long you’re in a dream state.[44] But this all depends on how often you practice lucid dreaming.
  5. 5
    Can lucid dreaming help with nightmares? Yes, lucid dreaming can help you overcome nightmares (especially recurring ones) by granting you control of the situation. When you’re granted this control, you can face the fears stemming from your nightmares, alter the situation to your favor, or summon other figures (human or not) to help you take on your fears.
    • Be careful, though. If you lose control, you may quickly find yourself in a nightmare.
  6. 6
    Can you control all aspects of a lucid dream? It’s possible, but extremely rare and requires proficiency in lucid dreaming. You’re typically able to control the physics and environment of your dream, what you do, the extent of what’s humanly possible, and how you interact with dream characters.[45] If you want to control all aspects of your dream, practice lucid dreaming regularly and increase the extent to which you influence things as you get better at it.
  7. 7
    What challenges do people face when trying to lucid dream? There are many challenges that you may deal with when learning how to lucid dream, from difficulty recognizing when you’re dreaming to staying lucid when you realize you’re in the dream. You may also find it difficult to remember your dreams, stay asleep due to stress, a messed-up sleep schedule, noises, or other external factors.
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Section 11 of 11:

Final Takeaways

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  1. Lucid dreaming is possible using various methods. Whether you’re trying the MILD method or the WILD method, you can lucid dream with practice and consistency. It’ll take time, but you’ll get there. When you want to wake up from a lucid dream, it’s best to do so gradually via external stimuli or by forcing yourself to wake from inside the dream.
    • Anyone can learn how to lucid dream, and if you practice reality checks and keep a dream journal, you may find be able to lucid dream faster than usual.


Join the Discussion...

I want to start lucid dreaming. Any good beginner methods?
WikiLionRider329
WikiLionRider329
I've read accounts online of people lucid dreaming and it always sounds so cool. I had a lucid dream once, years ago, but it was accidental and I have no idea what I did to make it happen, nor how to repeat it! Anybody have any good tips?
Lauri Loewenberg
Lauri Loewenberg
Certified Dream Analyst
There's actually a quick way to learn to lucid dream. Set your alarm 10 to 20 minutes earlier than you normally wake up. When the alarm wakes you up, hit snooze, and have it set to wake you back up at your regular time. Then you have this window where you're going to fall back asleep, but you're not going to go deep enough into delta sleep because delta erases dreams.

So, you are likely going to drift back into a dream-like state, but you're still going to have enough consciousness that you're going to be able to be aware: Oh, this is a dream.

If you start doing this little trick every morning, you're going to get a lucid dream at some point. Then when you get a lucid dream, what you want to do is ask a question.

First of all, explore the dream. Look around at your dreamscape because your subconscious will have created some kind of really cool dreamscape for you to exist in. Then if you see someone or a creature, whatever it is, ask a question.

I always recommend, "What do I need to know right now?" Or you can have fun with it. Say, "What's the meaning of life?"

The character in your dream will answer you. If there's no character in your dream, you can create a character or you can just ask the dream itself. You will get an answer.
Jesse Lyon MS, CCHt, QS, LMHC
Jesse Lyon MS, CCHt, QS, LMHC
Dream Interpreter and Clinical Hypnotherapist
There's a lot of great techniques to lucid dream that can work with different personality styles and dreaming styles.

First, figure out what your "dream personality" is. Some people are very vivid and visual dreamers Some people are very fantastical in the topics they dream about; think unicorns, fairies and the like. Other people are very literal, and dream about things like going to work.

Second, establish a baseline pattern in what you dream about and then notice changes from that pattern. If I've got a collection of dreams, and my dreams usually look this way, but then one dream looks different, that's clinically significant for me as a mental health counselor and a healthcare practitioner. If you get into a consistent habit of trying to remember your dreams and practicing lucidity, both in the dream space and throughout your day, that's going to be really important. It's all about consistency and intention.

Third, the most effective technique I've ever seen is what's called reality testing. Reality testing is getting your mind into the mindset of asking, “Am I in a dream right now?” There are a lot of ways to do this. Some people will close their mouth, hold their nose and try and breathe. And if I can breathe while my mouth is closed, my nose is closed, I'm dreaming, because you can't breathe while your mouth is closed, your nose is closed. I know other people who will press on walls with the full expectation that their hand will go through the wall. And if their hand doesn't go through the wall, then they can think “Well, I can be pretty certain that this is waking reality, not dream reality.” Testing reality and consistency with intention are the two most effective strategies.
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Expert Q&A

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  • Question
    How do you trigger a lucid dream?
    Alex Dimitriu, MD
    Alex Dimitriu, MD
    Sleep Medicine & Psychiatry Professional
    Alex Dimitriu, MD is the Owner of Menlo Park Psychiatry and Sleep Medicine, a clinic based in the San Francisco Bay Area with expertise in psychiatry, sleep, and transformational therapy. Alex earned his Doctor of Medicine from Stony Brook University in 2005 and graduated from the Stanford University School of Medicine's Sleep Medicine Residency Program in 2010. Professionally, Alex has dual board certification in psychiatry and sleep medicine.
    Alex Dimitriu, MD
    Alex Dimitriu, MD
    Sleep Medicine & Psychiatry Professional
    Expert Answer
    One way is to practice reality checks frequently while you're awake. Every few hours during the day ask yourself, "Am I dreaming?" Eventually, you'll remember to ask this during a dream and you'll realize you're dreaming.
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  • Question
    What will help me lucid dream?
    Alex Dimitriu, MD
    Alex Dimitriu, MD
    Sleep Medicine & Psychiatry Professional
    Alex Dimitriu, MD is the Owner of Menlo Park Psychiatry and Sleep Medicine, a clinic based in the San Francisco Bay Area with expertise in psychiatry, sleep, and transformational therapy. Alex earned his Doctor of Medicine from Stony Brook University in 2005 and graduated from the Stanford University School of Medicine's Sleep Medicine Residency Program in 2010. Professionally, Alex has dual board certification in psychiatry and sleep medicine.
    Alex Dimitriu, MD
    Alex Dimitriu, MD
    Sleep Medicine & Psychiatry Professional
    Expert Answer
    Consider purchasing a light alarm. A light-based instead of a sound-based alarm will help increase your chances of lucid dreaming.
    Thanks! We're glad this was helpful.
     Thank you for your feedback.
     If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
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Tips

  • Do not panic when sleep paralysis occurs. It may be frightening, but it’s not dangerous. To stop it, focus on making small movements, like moving your fingers. [46]
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  • If you think you are losing control, shout out what you want to happen next very loudly until you regain control or it happens.
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  • Lucid dreaming is a skill that must be learned, but even people who lucid dream regularly may only do so once or twice a month. Be patient and continue using these techniques, and the chance and frequency of lucid dreaming will gradually increase.
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Tips from our Readers

  • Wake up on a day you can sleep a little longer. As you fall back asleep think of something that you wouldn't possibly do in reality. For me it was thinking of birds high up in a tree and imagining falling through the clouds with them. As I'm falling I realize I'm dreaming. To keep myself in dream state I give myself instructions like, "Show me something amazing." Then, my unconscious mind does the rest of the work.
  • Don't try too hard, just let it happen. Lucid dreaming is a natural trait for me. Definitely make a list of reoccurring dream signs, and try drawing or writing about what you see in your dreams (people, places, objects, etc.). This will help your brain remember what you saw, and make its appearance a habit.
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Warnings

  • If you are caught partway through waking up, but still feel like your dream self, spin around or rub your hands to regain the dream.
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  • Lucid dreaming can cause sleep paralysis, where you remain conscious and aware of your surroundings during the transition from sleep to wakefulness, but are unable to move your muscles. This is harmless, but can be terrifying, especially when it’s accompanied by hallucinations.
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  • During sleep paralysis, some muscles are often less affected than others, so concentrate on wiggling your toes or swallowing and stay calm until the hallucinations stop.
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  • If you get very excited during your lucid dream, you might wake up suddenly. To try to return, shut your eyes and concentrate on your dream.
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  • Some people suggest taking galantamine or a vitamin B supplement, but they can cause unpleasant and dangerous side effects, including vomiting, diarrhea, dizziness, and headaches.[47] These should only be taken upon a doctor’s recommendation.
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References

  1. ↑ Allyn Evans. Meditation Expert. Expert Interview
  2. ↑ https://health.clevelandclinic.org/what-is-lucid-dreaming-and-how-to-do-it
  3. ↑ https://www.mindfulluciddreaming.com/post/mnemonic-induction-of-lucid-dreaming-mild
  4. ↑ https://psycnet.apa.org/record/2017-40360-001
  5. ↑ https://digitalcommons.denison.edu/cgi/viewcontent.cgi?article=1029&context=synapse
  6. ↑ https://www.adelaide.edu.au/news/news95682.html
  7. ↑ Jesse Lyon MS, CCHt, QS, LMHC. Dream Interpreter and Clinical Hypnotherapist. Expert Interview
  8. ↑ https://www.health.harvard.edu/staying-healthy/rem-sleep-what-is-it-why-is-it-important-and-how-can-you-get-more-of-it
  9. ↑ Allyn Evans. Meditation Expert. Expert Interview
  1. ↑ https://bettersleep.org/sleep-extras/stages-of-sleep/
  2. ↑ https://www.sleepfoundation.org/sleep-deprivation/lack-of-sleep-and-cognitive-impairment
  3. ↑ https://www.luciddreamingmagazine.com/post/maximizing-wake-back-to-bed-at-home
  4. ↑ https://www.luciddreamingmagazine.com/post/maximizing-wake-back-to-bed-at-home
  5. ↑ https://www.adelaide.edu.au/newsroom/news/list/2020/07/20/learning-lucid-dreaming-could-help-in-isolation
  6. ↑ https://www.adelaide.edu.au/newsroom/news/list/2020/07/20/learning-lucid-dreaming-could-help-in-isolation
  7. ↑ https://www.adelaide.edu.au/newsroom/news/list/2020/07/20/learning-lucid-dreaming-could-help-in-isolation
  8. ↑ https://www.world-of-lucid-dreaming.com/wake-induced-lucid-dreams.html
  9. ↑ https://www.world-of-lucid-dreaming.com/wake-induced-lucid-dreams.html
  10. ↑ https://www.world-of-lucid-dreaming.com/wake-induced-lucid-dreams.html
  11. ↑ https://www.world-of-lucid-dreaming.com/wake-induced-lucid-dreams.html
  12. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2737577/
  13. ↑ Jennifer McVey, Cht. Spiritual Director. Expert Interview
  14. ↑ https://www.psychologytoday.com/us/blog/sleepless-in-america/202103/new-frontiers-in-lucid-dreaming
  15. ↑ Alex Dimitriu, MD. Sleep Medicine & Psychiatry Professional. Expert Interview
  16. ↑ Alex Dimitriu, MD. Sleep Medicine & Psychiatry Professional. Expert Interview
  17. ↑ https://www.psychologytoday.com/us/blog/dream-factory/201710/how-have-lucid-dreams
  18. ↑ https://health.clevelandclinic.org/dream-journal
  19. ↑ https://www.psychologytoday.com/us/blog/dream-factory/201710/how-have-lucid-dreams
  20. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6451677/
  21. ↑ Soken Graf. Certified Meditation Coach. Expert Interview
  22. ↑ https://www.apa.org/monitor/2014/02/video-game
  23. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC558687/
  24. ↑ https://my.clevelandclinic.org/health/diseases/12133-parasomnias--disruptive-sleep-disorders
  25. ↑ Jesse Lyon MS, CCHt, QS, LMHC. Dream Interpreter and Clinical Hypnotherapist. Expert Interview
  26. ↑ https://www.psychologytoday.com/us/blog/lucid-story/202501/are-you-dreaming-right-now
  27. ↑ Jennifer McVey, Cht. Spiritual Director. Expert Interview
  28. ↑ Alex Dimitriu, MD. Sleep Specialist. Expert Interview
  29. ↑ Alex Dimitriu, MD. Sleep Specialist. Expert Interview
  30. ↑ https://www.bbc.com/future/article/20230425-can-lucid-dreaming-be-harmful
  31. ↑ https://pmc.ncbi.nlm.nih.gov/articles/PMC2737577/
  32. ↑ https://health.clevelandclinic.org/what-is-lucid-dreaming-and-how-to-do-it
  33. ↑ https://www.sleep.com/sleep-health/what-is-lucid-dreaming
  34. ↑ Jesse Lyon MS, CCHt, QS, LMHC. Dream Interpreter and Clinical Hypnotherapist. Expert Interview
  35. ↑ Jennifer McVey, Cht. Spiritual Director. Expert Interview
  36. ↑ Allyn Evans. Meditation Expert. Expert Interview
  37. ↑ https://my.clevelandclinic.org/health/diseases/21974-sleep-paralysis#management-and-treatment
  38. ↑ https://medlineplus.gov/druginfo/meds/a699058.html

About This Article

Allyn Evans
Co-authored by:
Allyn Evans
Meditation Expert
This article was co-authored by Allyn Evans and by wikiHow staff writer, Marcus Pruitt, BS. Allyn Evans is a Meditation Expert. She is the Chief Executive Officer and Residential Trainer for the Monroe Institute. She is also a certified Reiki Master Teacher. The Monroe Institute is widely recognized as a leading center for exploring and experiencing expanded states of consciousness. For over 50 years, their immersive programs have empowered participants to undergo profound transformations, gaining a fresh outlook on life and discovering a deep sense of purpose. In addition to their experiential programs, the Monroe Institute partners with scientists, doctors, and academics to explore the remarkable benefits of expanded states of consciousness. At Monroe, Allyn has helped lead the efforts to create virtual programming, develops program meditations, and is one of the trainers featured in the Monroe Expand App. She is also a Mindvalley author. Allyn’s meditations have been published in numerous languages. She earned a BA in Psychology from the University of Mississippi and an MBA from Texas Tech University. This article has been viewed 16,263,021 times.
6 votes - 97%
Co-authors: 484
Updated: July 6, 2025
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Categories: Featured Articles | Dreams

Medical Disclaimer

The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.

Article SummaryX

If you want to lucid dream, start a dream journal where you write down the details of your dreams as soon as you wake up each day. This will train you to remember more of your dreams which can improve your dream lucidity. Dream lucidity is the awareness that you are dreaming, so you need to be able to remember your dreams before you can start to control them. Throughout the day, try performing reality checks where you ask yourself, “Am I dreaming?” every few hours to double check that you’re awake. You can also try pinching yourself to see if you’re dreaming or not. Once these reality checks become a habit, you'll likely start asking yourself the same question in your dreams, which will help you realize that you're sleeping. If you ask yourself "Am I dreaming?" and you think you really are, try pushing your finger through your palm. If it goes through, you're dreaming! Once you know you're dreaming, you can start controlling your dreams by going to a new place, introducing new characters, or even flying. For more tips on lucid dreaming, like using a light alarm or listening to binaural beats, read the article!

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