You know I’m your go-to person when it comes to all things sleep-related. But what about dreaming – well, lucid dreaming, to be exact?
So, in the spirit of better understanding sleep, and everything revolving around it, I decided to dedicate today’s article to this seemingly simple question:
What is a lucid dream?
And before you even have a chance to ask: No, it has nothing to do with the movie Inception.
What Is A Lucid Dream And How Does It Work?
Is Lucid Dreaming Real?
Are There Any Benefits To Lucid Dreaming?
What about the risks of lucid dreams?
Can You Learn To Lucid Dream And How: Beginner’s Techniques
Conclusion
What Is A Lucid Dream And How Does It Work?
While it’s true that the word “lucid” means clear, saying that lucid dreaming is just a clear dream would not only be an oversimplification but an understatement, too. Here’s the best way to explain it:
Do you know that you’re awake right now?
Okay. Now imagine being able to ask yourself the same question about dreaming, while you’re asleep.
That’s what it means to be lucid. I know it seems a lot more complicated than that, but that’s it – the ability to be aware that you’re in a dream, while you’re dreaming.
From there, the possibilities are endless. By waking up your mind while you’re still sleeping, your dreams become an alternate reality where you can use all your senses to explore your unconscious mind freely.
Now, there are two ways you can experience lucid dreams, depending on whether you’re observing or controlling them:
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Active Lucid Dreaming – This is, of course, the more famous „version“ of the two. Everyone wants to give active lucid dreaming a try because the prospects of being able to control their dreams and follow pre-constructed scenarios seem like something out of a sci-fi movie.
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Passive Lucid Dreaming – Then there’s passive lucid dreaming, the less famous cousin everyone underestimates. Personally, I enjoy passive lucid dreams just as much as the active ones, especially when I feel like I’m at the crossroads in my waking life. Being lucid, yet taking on a passive role and letting your subconscious mind lead makes for a perfect way to do some self-exploration.
Is Lucid Dreaming Real?
Are there any scientific proofs to back up all this lucid dreaming talk?
Maybe you’ve heard before that Tibetan monk have been practicing some form of lucid dreaming (also known as Tibetan dream yoga) for more than a thousand years, so you know it’s a practice that’s been around for quite some time now. By the way, is there anything Tibetan monks can’t do?
But are there any substantial evidence that something goes on in our brains while we’re experiencing lucid dreams? Yes.
But if you asked the same question a few decades ago, you could’ve gotten a “maybe“ at best.
That’s because we didn’t have any evidence before the year 1975. British parapsychologist Keith Hearne indeed wasn’t the first one to delve into the concept of lucid dreaming, but he was the first one to present us with scientific evidence.
I’m not going to go into details…but the general idea was to use eye movement as a signaling method. So, they agreed on a pattern, and the participants were to repeat it while they were in a state of lucid dreaming. And guess what – it worked!
That was only the first of many studies on the subject, though. In recent years, there were several more studies, and all of them came to the same conclusion – that lucid dreaming is, in fact, authentic, and that it could be observed through brain activity.
So, there you have it – proof that lucid dreaming is real. I hope the scientist in you is happy!
Are There Any Benefits To Lucid Dreaming?
Besides them being unbelievably fun, there are loads – and I do mean loads – of benefits associated with lucid dreams. I want to focus on those that extend beyond the realms of your dreams, though, and affect your waking life, too. Prepare to be amazed!
It may sound unimaginable, but that’s because you’re new to the concept. I mean, you just now learned what is a lucid dream, and letting it all sink in might take some time.
That said, every experienced lucid dreamer will tell you that yes, you can control your dreams and create plots in advance.
Always wanted to know what flying would feel like? Well, now you can!
Lucid dreaming allows you to set up elaborate dream scenarios before you even go to sleep, or to navigate your dream in an entirely new direction while you’re in it, using both the WILD and the DILD methods.
You can steer your dreams in any direction you want without worrying if anything would go wrong, because, after all, it’s all in your head.
The possibilities are unlimited!
2You Can Work On Real Life Skills While You’re Asleep
You know the saying “practice makes perfect”? What if I told you it’s possible to practice pretty much any real-life skill in a lucid dream with actual results in waking life?
I know it sounds impossible, but hear me out: Since all you’re doing is teaching your brain to perform a particular action, which is pretty much the same as doing it in real life. And while you’re not actually including your muscle memory, you’re still training your brain to perform a task at hand, and that’s close enough, don’t you agree?
Studies show that dreaming about doing a specific action fires up pretty much the same parts of your brain, brain waves, and patterns as if you were doing it in real life. How amazing is that?
So, have a big presentation or an important test coming up? Then use your new found ability to play out these scenarios, and let your mind polish out all the fine details. You’ll be surprised with the results!
3Boost Your Creativity
Attention, artists!
Did you know that you can use your lucid dreams as an endless source of inspiration, and to embrace your inner child again? Learning to lucid dream is like getting an unlimited, lifetime access to an infinite source of inspiration.
Your subconscious mind is pretty much a warehouse storing memories, experiences, and random information which your conscious mind deemed irrelevant. Imagine getting the key to that warehouse, and rediscovering all those lost treasures – that’s what lucid dreaming allows you to do.
There are two ways to go about it: either visit a place you know never fails to inspire you, or just let your subconscious mind roam free – remember, you’re the one who’s controlling your dreams.
4Overcome Your Fears And Phobias
This one is, by far, one of the most significant benefits of lucid dreaming. I had a fear of heights for as long as I remember. Note how I say had.
When I first learned what is a lucid dream, and started practicing it, I purposely put myself in a scenario I knew would make me uncomfortable. I got the chance to process my fear, and let me tell you something:
Jumping out of an airplane – in a lucid dream, of course – was one of the most liberating moments ever. Most importantly, my fear of heights is almost entirely gone now!
What happens in a lucid dream is that your brain gets a chance to deal with a worst-case scenario, but in a positive manner, which results in new neural patterns that ultimately help you overcome your phobias for good.
What about the risks of lucid dreams?
Well, there are a few, but they’re not the same kind of risks as the ones you encounter in your day to day life. I mean, you’d be in way more danger if you were texting and walking or something like that, than if you gave lucid dreaming a try.
1Sleep Paralysis
This one has to be the most common “risk factor“ related to lucid dreaming. While it might turn out to be as scary as it sounds, the fact that you’re here, educating yourself on the subject – what is a lucid dream, and if it carries any hidden dangers – is the first step of overcoming it.
You need to realize that sleep paralysis happens anyway as a natural part of the REM cycle – otherwise, you’d be all over the place acting out your dreams. The catch is that lucid dreamers are awake and conscious for the experience, and possibly still experiencing hallucinations or ominous feelings, without being able to move a muscle.
If it happens to you, before you start freaking out, remember that fear only prolongs sleep paralysis and that you should relax instead – none of the things you’re seeing, no matter how terrifying, can hurt you, because they’re not real.
After all, what is a lucid dream, really, if not a final step of sleep paralysis?
2Getting Trapped In A Dream (Dream Claustrophobia)
The fear of somehow being trapped in a lucid dream, unable to come back to reality, is entirely irrational. It’s never happened to anyone before – and it won’t happen to you, either.
Where does the fear come from, then?
I think that false awakening is to blame here. What happens is that you try to wake up from a lucid dream, but you remain asleep – so you try again; and again. And this goes on until you manage to pop back into reality.
I can only imagine how frightening it must be for beginners, but there’s no need to worry – anyone who’s ever been “stuck” in a lucid dream has woken up in their bed, safe and sound.
3Lucid Nightmares
Let’s face it – every time you go to bed, you’re running a risk of your dreams turning into nightmares. The same goes for lucid dreamers.
Unfortunately, though, the biggest issue with lucid nightmares is, at the same time, one of the best things about lucid dreams, too – they feel incredibly real. I know that the prospect of being conscious of the experience makes it that much more terrifying.
However, keep in mind that, as a lucid dreamer, you’ll not only be able to experience your nightmares more vividly, but you’ll be able to control them, too.
And you have to admit that actively participating in your dreams, even if they turn out to be nightmares, sounds a lot less scary than just going along for the ride. You have an advantage here, one that most people don’t get – you’re able to stop and say:
It’s okay. That is just a dream. It’s all in my head.
4Confusing Reality And Dream World
In a nutshell, it could become difficult to tell the difference between reality and lucid dreams. I don’t mean that in a literal way, of course.
Furthermore, chances of you being awake, but thinking you’re still dreaming are rather low. However, people suffering from certain mental illnesses might have an increased risk of experiencing dream-reality confusion. Maybe sleeping the old-fashioned way is a better choice for you.
If you’re worried that this might happen to you, start writing a dream journal. That way, if you find yourself in a situation where you’re not sure if something happened or not, you can go back and check.
As you can see, there’s no real danger associated with lucid dreams – emphasis on real – because it’s still nothing more than a dream. No matter what happens, remember that you’re still going to wake up safely in the comfort of your bed – even the worst of nightmares won’t be able to change that.
Can You Learn To Lucid Dream And How: Beginner’s Techniques
If you were interested enough to learn what is a lucid dream, I thought you’d probably be interested to know if, and how you can try it out for yourself. Now, before I move on to some “tips and tricks” for inducing lucid dreams, I have to be honest with you:
There’s no way of telling for sure if these will work right away – if it were that easy, there wouldn’t be an entire industry build solely on teaching people how to reach that state. That doesn’t mean you shouldn’t try, though!
1Step 1: Remember Your Dreams And Write Them Down
As you start recording your dreams, you’ll notice specific patterns – people, places, actions – anything you can use as a “dream sign” or a gateway to lucidity.
One of the best ways to remember your dreams is, of course, to write them down. Don’t worry; you don’t have to turn your dreams into elaborate essays – just highlighting the relevant bits should be enough to get you started, and you can always build from there later.
The goal is to get into the habit of remembering your dreams – lucid dreamers can recall up to 3 to 4 dreams per night.
Emily’s Take:
When I first started taking melatonin, it was late autumn, early winter. The season of the colds. Surprisingly, I didn’t get sick, not even once, which was really weird in my case at the time.
After I’ve done some reading, I realized melatonin might have helped strengthen my immune system. I was thrilled when I learned about this benefit!
2Step 2: Get Into The Habit Of Performing Reality Checks
Next thing you should do is test your reality. I know it sounds like something out of the Matrix trilogy, but to know you’re asleep (which is the essential part of lucid dreaming), you first need an established set of reality checks that will confirm you’re awake. Not that you should be in doubt about it in the first place, though.
So, ask yourself if you’re awake or dreaming at least ten times throughout the day. At first, you’ll have to remind yourself to do them. With time, though, they’ll turn into a habit, which is the ultimate goal here.
Once they become a habit of yours, you’ll start spontaneously performing them while you’re asleep, too – and knowing that you’re sleeping is the key to lucidity.
Here are two simple reality checks you can perform without anyone thinking you lost your mind:
- Try to do something that defies the laws of physics, like pushing your fingers through the palm of your hand.
- Check your watch from time to time – once to see what time it is, and the second time to ensure it didn’t change. If it did, you’re dreaming.
3Step 3: Inducing Lucid Dreams – Different Methods You Can Try
Once you’ve got the first two steps down, it’s time to get down to business and try to induce lucid dreams.
The goal is to find you a routine that will help you have your first lucid dreaming experience. I wish I could tell you this will be an easy thing to do, but that would be a lie – there are dozens of methods out there, but there’s no way of telling which one will work for you.
So, you should give all of them a try, and see which one does.
Wake Induced Lucid Dream (WILD)
Now, I have to honest with you – WILD is not the easiest of methods to try, especially as a beginner, but it’s one of the coolest ones because it allows you to enter lucidity on demand. Here’s how to have lucid dreams using this method:
- Strike a pose – a corpse pose, to be exact. Lay on your back, with your arms resting beside you, and your legs slightly apart.
Breathe, deeply and slowly. The goal here is to reach a completely relaxed state.
- Since you closed your eyes, and you’re looking at your eyelids, a hypnagogic state will kick in soon after. You’ll be able to see colorful patterns flowing through the darkness of your closed eyelids – latch onto them!
- Slowly, but steadily, your dream world should start to emerge from these hypnagogic images. It’s okay to be completely mesmerized by hypnagogia, but hold on to your awareness, and don’t fall asleep.
- Okay, time to start your lucid dream launch sequence. Picture the desired dreamscape, make it as vivid as possible, and put yourself – well, your dream body – right in the middle of everything.
Somewhere along the way, your body will fall asleep, but your mind will not. Instead, you’ll transition (smoothly, I hope) into a vivid, 3D, fully interactive dream – a lucid dream.
Dream Induced Lucid Dream (DILD)
The word “technique“ isn’t the best fit for describing dream induced lucid dreams, and here’s why:
There’s not much planning behind them – reaching lucidity is entirely random.
Something will happen within your “normal“ dream to change your awareness and trigger you to become lucid.
For instance, you could’ve randomly performed a reality check and it worked, or you saw one of those “dream signs“ I mentioned previously. It doesn’t matter what it was, as long as it kick-started your lucidity.
Out of all the techniques and methods discussed here, this one has to be the most natural one, and the ultimate goal of most lucid dreamers because of its effortlessness.
And although this takes time and practice, to increase your chances of reaching lucidity via the DILD method, consider listening to binaural beats – it helps A LOT.
Wake Back To Bed (WBTB)
The concept behind the WBTB method, and the reason why it gives such consistent results, is rather simple – you’re stimulating your conscious brain when it should typically be in REM sleep.
That way, it’s much easier for that consciousness to translate to your dreams. Plus, once you do go back to sleep, you’ll go straight into REM sleep.
Here’s the wake back to bed method summed up:
- Go to bed as you normally would, but before you do, set the alarm to wake you up after about six hours of sleep. If you usually sleep only six hours a night, make that four. Don’t worry; that doesn’t mean you’ll have to start your day too early – but I’ll explain that in the next step.
- Once the alarm goes off, get out of bed and do something – anything – that will wake you up and make you alert. I’d advise you to spend at least half an hour alert and out of bed.
- Now go back to bed, and if you’re feeling too alert, consider meditating or listening to binaural beats. Visualize a dreamscape and plan your lucid dream as you slowly drift off to sleep.
Mnemonic Induced Lucid Dream (MILD)
Mnemonic induction of lucid dreams is the technique I would recommend to you as a beginner, just because it doesn’t require any unique skills, and it proved, time and again, to be very useful.
It revolves around raising your self-awareness, which makes it easier to realize you’re dreaming and induce lucidity. You’re merely planting a seed into your unconscious mind, which will help you remember your intention to reach lucidity.
Here are four simple steps that will help you (you’ll notice I already talked about the first two, so I won’t go into details here):
- You should be able to recall your dreams – at least one every morning.
- You should have a developed habit of performing reality checks in your waking life.
- Now, pick an affirmation – something along the lines of “the next time I’m dreaming, I’ll remember it“ – and when you go to bed, repeat it in your mind until you’re on the verge of falling asleep.
- Once you’re completely relaxed, it’s time to move on to visualizations. Picture your latest dream in as much detail as possible, and try to relive it – do anything you would do if it were a lucid dream.
And while you’re at it, try to look for dream signs – it doesn’t matter that this is just a fantasy.
Somewhere along the line, you’ll drift off to sleep. If you’re lucky enough the transition will be so smooth that you’ll slip right into a real lucid dream. One thing I’ve learned in my experience with the MILD method is that it works exceptionally well during afternoon naps, especially if I didn’t get much sleep last night. And since I used to suffer from insomnia, you can imagine I took a lot of naps back in the day.
Conclusion
Okay, I think that pretty much answers all your questions, starting with the most important one – what is a lucid dream – and ending with techniques you can try to induce it yourself.
Lucid dreaming will allow you to see beyond the doors of the subconscious mind, and dig into the 95 percent of what makes you, you. Be sure to make the most of it, that’s all I’m saying.
On that note, what do you plan on doing tonight? Traveling to the Sun? Flying, maybe? Or talking to a loved one in your dreams? As I said, the possibilities are endless!