During lucid dreams, the sleeper is aware a dream is taking place1 but won't leave the dream state. Some further define these phenomena as dreams during which the sleeper can exercise control over different aspects of their environment, though studies have found this is often not always the case, which certain people are more predisposed to “lucid dream control” than others. Surveys show that roughly 55% of adults have experienced a minimum of one lucid dream during their lifetime, and 23% of individuals experience lucid dreams a minimum of once per month. Some research has pointed to potential benefits of lucid dreaming, like treatment for nightmares. However, other studies argue lucid dreams may have a negative impact on psychological state because they will disturb sleep and cause dreamers to blur the lines between reality and fantasy.
How Do Lucid Dreams Work?
Lucid dreaming has been studied extensively, but much remains unknown about the phenomenon. Some researchers believe activity within the prefrontal cortex of the brain2 is said to the event of lucid dreams. During non-lucid dreams, people are cognizant of objects and events within the dream state, but they're not conscious of the dream itself and can't distinguish being asleep from being awake.
This has been attributed partially to lower levels of cortical activity. Lucid dreams are different because sleepers are aware they're dreaming and, in some cases, can exert control over their surroundings. Some studies have linked these characteristics to elevated cortical activity.
In sleepers who are observed during lucid dream studies, prefrontal cortex activity levels while they're engaged in lucid dreaming are like levels once they are awake. For this reason, lucid dreaming could also be mentioned as a “hybrid sleep-wake state.” While normal dreams can occur during different sleep cycle stages, studies have shown most lucid dreaming takes place during rapid eye movement (REM) sleep. paradoxical sleep constitutes the fourth and end of a traditional sleep cycle; the primary three stages contain non-rapid eye movement (NREM) sleep. the overall consensus among researchers today is that lucid dreams originate from non-lucid dreams3 during the paradoxical sleep stage. during this sense, lucidity is a facet of dreams which will be triggered using different means.
How Are Lucid Dreams Studied?
Spontaneous lucid dreams are rare and difficult to foresee. to review these phenomena, researchers typically induce lucid dreams4 using different methods. a number of the foremost common techniques include the following:
Reality testing: This technique requires participants to perform tests throughout the day that differentiate sleep and waking. for instance, a participant may ask themselves whether or not they're dreaming during the day; since self-awareness isn't possible during non-lucid dreams, having the ability to answer this question proves they're actually awake. Reality testing is predicated on the notion that repeated tests will eventually seep into the participant’s dreams, allowing them to realize lucidity and distinguish between the dream state and waking.
Mnemonic induction of lucid dreams (MILD): This technique involves training oneself to recognize the difference between dreams and reality during sleep. Subjects wake up after a period of sleeping and repeat a variation of the following phrase: “Next time I’m asleep, I’ll remember I’m dreaming.” Researchers will induce lucid dreams using the MILD method by waking up subjects after five hours of sleep.
Wake back to bed (WBTB): Some people can induce lucid dreams using this technique, which involves waking up in the middle of the night and then returning to sleep after a certain amount of time has passed. WBTB is often used in conjunction with the MILD technique. When these two methods are used together, the most effective length of time between waking up and returning to sleep appears to be 30 to 120 minutes.
External stimulation: This system involves flashing lights and other stimuli that are activated while the topic is in paradoxical sleep. The rationale behind this method is that the sleeper will incorporate this stimulus into their dreams, triggering lucidity within the process.
Additionally, some studies have involved inducing lucid dreams using certain sorts of drugs and supplements. Once a topic has fallen asleep, researchers can levels of activity within the prefrontal cortex and other areas of the brain employing a device referred to as an electroencephalogram (EEG), during which metal discs are attached to the subject’s scalp. An electrooculogram (EOG) can also be wont to track eye movements to work out when the topic enters paradoxical sleep. for a few studies, subjects are asked to form specific eye movements while sleeping to signal they're having a clear dream. EOGs are particularly helpful for detecting these movements.
Are Lucid Dreams Good or Bad For You?
The popularity of self-induced lucid dreams has grown in recent years. the foremost common reasons for inducing lucid dreams include wish fulfillment, overcoming fears, and healing. Some studies have also shown a link between inducing lucid dreams and overcoming the fear and distress related to nightmares.
However, there's much debate over whether inducing lucid dreams is useful or harmful to psychological state. Some researchers argue that creating lucid dreams intentionally blurs the lines between dreaming and reality, which will have negative implications for one’s long-term psychological state. Lucid dream therapy has shown to be largely ineffective for a few groups, like people with post-traumatic stress disorder.
Some researchers have introduced another problem with lucid dreams: they're potentially disruptive to sleep. Since lucid dreams are related to higher levels of brain activity, it's been suggested these dreams can decrease sleep quality and have a negative effect on sleep hygiene. Frequent lucid dreams6 could potentially restructure the sleeper’s sleep-wake cycle, which successively may affect emotional regulation, memory consolidation, and other aspects of day-to-day life linked to sleep health.
Additionally, people with narcolepsy7 – a disorder characterized by excessive daytime sleepiness and irresistible sleep attacks – are more likely to experience frequent lucid dreams. The study of lucid dreams is fairly new and largely incomplete. More research is required to raised understand these sorts of dreams and pinpoint why some people are predisposed to more frequent and intense lucid dreams.
How To Lucid Dream
Triggering lucid dreams is often fairly easy with the proper methods. those that are inexperienced with these phenomena could also be ready to induce a clear dream for themselves through the subsequent means:
Optimize your bedroom for sleeping:
Practicing good sleep hygiene can help to make sure a healthy sleep-wake cycle, including a sufficient amount of paradoxical sleep (when lucid dreams are presumably to occur). confirm the bedroom temperature is comfortable; 65 degrees Fahrenheit (18.3 degrees Celsius) is widely considered the perfect sleep temperature. you ought to also keep the space dark and comparatively quiet. Blackout curtains, sleeping masks, and other accessories help reduce light levels, while earplugs and sound machines can block disruptive outside noises.
Assess your reality:
Throughout the day, practice “reality testing” by checking your environment to verify whether you’re sleeping or awake. during a dream, the environment may look familiar but there'll be inconsistencies and distortions compared to reality. By performing these reality checks several times per day, you'll acquire the power to check your reality during dreams.
Try the MILD and WBTB methods:
For the mnemonic induction of lucid dreams technique, awaken after sleeping for five hours (use an alarm if needed) and tell yourself to recollect you’re dreaming once you’ve fallen asleep. The MILD method has proven highly effective8 in some studies. The wake back to bed technique also requires awakening after five hours of sleep. With WBTB, you’ll want to remain awake for about 30 to 120 minutes before returning to sleep.
The power of suggestion:
Some people can successfully induce lucid dreams merely by convincing themselves they're going to have one once they nod off.
Other techniques could also be wont to induce lucid dreams. These include transcranial DC stimulation (tDCS), which painlessly applies electrical currents to different areas of the brain, and certain sorts of medications. there's a little research project to demonstrate the effectiveness of those methods. These techniques also are only conducted in controlled clinical laboratory settings and will never be attempted by a private unless under the supervision of a doctor or another credentialed medical or psychological professional.