What to do to have a dream: TOP 5 effective ways

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Daria Polevaya

Practicing general practitioner with 7 years of experience. I love my job and try to constantly improve my skills.

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Many people have dreams, but some suffer and worry because of their absence. What should you do to make your dreams come true? Is it possible to “order” them? The article discusses the nuances of dreams and effective ways to see them.

Why do people see dreams, what are they associated with?

Sleep is a mysterious process occurring in the human body that occurs in a state of rest. It is divided into two phases: fast and slow. In the first, the sleeper dreams, his brain remains active. And scientists have proven that everyone dreams, but not everyone remembers them. So, if awakening occurs during the fast phase, then what was seen in the dream will be reproduced in memory. And if a person wakes up while in the stage of slow-wave sleep, he is unlikely to remember the dream.

Why do people have dreams? There are many opinions on this matter. Some consider them to be a kind of bridge between soul and body, others believe that after falling asleep the sleeper enters the astral plane: his spirit leaves the bodily shell and goes on a journey. Some researchers believe that dreams help reboot the brain by organizing information. There are also those who consider dreams to be the result of chaotic electrical activity - the random transmission of impulses.

Sigmund Freud was sure that everyone dreams all the time, but conscious control prevents them from manifesting themselves in consciousness. There are two processes in the psyche: the primary one associated with imaginative activity and the secondary one due to logical connections. When control is weakened (after severe stress, during illness), images take precedence over logic, and dreams arise.

What do dreams depend on? Firstly, from the events happening in life. We see what we experience or experience during the day (perhaps in slightly different interpretations). Secondly, dreams reflect hidden experiences or fears (because of them, a person can be tormented by the same nightmare every night). Thirdly, dreams depend on the state of the psyche: if it is normal, then the dreams are positive, with mental disorders - strange and bad. Fourthly, dreams are influenced by fantasy. People who know how to dream and daydream see bright, colorful dreams.

Good to know! Dreams are divided into three types. The first is everyday dreams, which describe everyday events or familiar life situations. The second category is symbolic dreams, in which there are certain symbols in the form of objects, signs, and unusual actions performed. The third type is prophetic dreams, which are dreamed by few people, tend to come true and signify upcoming real events and phenomena.

Interesting! On average, a person sees up to 4-5 dreams per night, but remembers the last one better.

How to remember a dream

There are two stages of sleep: slow and fast sleep. Not so long ago, scientists believed that we dream only in the fast phase, but it turned out that this is not so. Simply by waking up during it, we most often remember them. We can only be pulled out of the slow phase state artificially, for example, by ringing an alarm clock. Afterwards, it is virtually impossible to remember what we dreamed.

So, in order to remember a dream, try to wake up without aids, for example, go to bed earlier to get enough sleep faster. Keep something next to your bed where you can immediately write down everything you notice. If you replay a dream in your head during the first five minutes of waking up, then most likely you will be able to remember it.

Psychologists believe that we tend to remember more disturbing things. Therefore, if everything is good in your life, most likely you also have dreams that correspond to them, which means you are less likely to reproduce them. To influence this situation, read books and watch movies at night. Under strong impressions, you will most likely have colorful dreams. The subconscious mind tends to transfer our emotions to the realm of Morpheus. For example, nightmares are thought to help us cope with stress.

Some even advise drinking apple juice at night, because the substances it contains can give dreams a brighter color.

Is it possible to order dreams?

If we take into account that sleep is a manifestation of the subconscious, then the conclusion suggests itself: dreams can be controlled and even ordered. Having learned to control your consciousness, you can free it from unnecessary images and place the necessary ones. People with a wild imagination can control dreams by drawing images and populating their brains with such pictures.

There is the concept of lucid sleep, which is an altered state of consciousness in which the sleeper is aware that he is dreaming, but has the ability to control and manage it. Similar conditions occur during sleep paralysis or superficial or very sensitive rest (drowsiness).

It is possible to learn lucid dreams. Thus, it is useful to train your attention and concentrate at the moment of falling asleep in order to maintain sobriety of thoughts and prevent the brain from completely switching off. Populating consciousness with images when reading certain literature is effective. Some use self-hypnosis and mind control rituals. But learning to completely control dreams is possible after training and long practice.

Use pleasant scents

Scientists have proven the benefits of certain scents. So, an experiment was conducted in which several dozen women participated. They slept in a room where they placed vases of roses. It turned out that the smell of flowers helped the participants in the experiment to have more pleasant and colorful dreams. Scientists have concluded that the scent of roses should be used by those who suffer from nightmares. It can be used in the form of essential oil, scented candles, and cosmetic milk.

The effect of the scent of lavender has been proven. The aroma also helps to relax, disturbing dreams go away and are replaced by pleasant, light dreams. Before resting at night, it is helpful to take a bath with a few drops of lavender essential oil. Also use the following plant scents to improve sleep:

• ylang-ylang;
• sandalwood;
• Melissa;
• mint.

Having pleasant, vivid dreams is quite achievable. You just need to follow the rules for going to bed at night. If there are no serious symptoms of sleep disturbance, nightmares will stop tormenting you after a week or two of following the recommendations. If you want to not only see good dreams, but also plan to learn how to manage them, we advise you to familiarize yourself with the practice of lucid dreams.

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What to do to dream?

“I don’t see dreams, what should I do?” – this is the question asked by dreamless people. The situation can be corrected. To do this, you need to free your brain and consciousness to leave room for images that will remain in memory and not be repressed. Before going to bed, don’t think about anything, abstract yourself from external stimuli, relax and clear your thoughts. Don’t be overloaded with experiences and emotions, don’t overexert yourself and don’t get overtired, otherwise you will sleep “like the dead,” that is, without dreams.

Dreams depend on the quality of rest, which can be improved by following the rules:

1. Stick to a routine. By lying down and getting up at the same time, you will improve the functioning of your nervous system, streamline biological rhythms and be able to fully rest and relax.
2. Create a comfortable environment in the bedroom. Ventilate it every day before going to bed, close windows and doors to protect it from light and sounds.
3. Sleep properly. Firstly, go to bed no later than 22:00, maximum 23:00, since at this time melatonin is actively produced, which promotes healthy sleep. Secondly, go to bed in a relaxed state, without excitement. Calm music and aromatherapy will help you fall asleep faster.
4. Sleep comfortably. Take a suitable position, preferably on your side. Comfort will also be ensured by a comfortable pillow and mattress, high-quality blanket and bed linen.
5. Wake up right. Choose a quiet, pleasant alarm melody so as not to experience unpleasant emotions after waking up. It is also recommended to get up to remember dreams in the fast phase. Since one sleep cycle lasts about 1.5 hours, the total duration of night's rest is a multiple of this number (7.5 hours).

Getting ready for vivid dreams

To make your dreams vivid, introduce images into your consciousness. Try watching an interesting movie, reading a book with an exciting plot, looking at colorful illustrations for some literature, listening to your favorite song, spending time on a hobby, or doing something interesting, but not difficult or burdensome.

Important! After excessively vivid emotions received at night, due to overstimulation of the psyche, dreams can be disturbing.

How to have only good dreams

What do you need to do to have a good dream? Think about good things in reality and tune in to the positive before falling asleep. To do this, discard negative thoughts. If something bad happens during the day, don’t think about it or replace negative emotions with positive ones.

Love helps you dream. You can love your other half, children, parents, pets, friends. Before going to bed, concentrate on your feelings, imagine your loved ones and enjoy the sensations that arise.

Good to know! Make it a rule every day, when you come home, to free yourself from extraneous thoughts and emotions. You can sit down and analyze what happened, talk it out, and program yourself for a successful outcome of events.

To make your dreams memorable

How to have memorable dreams? It’s easiest to recall them in memory immediately after waking up, so when you wake up, don’t rush to get up and get down to business. Give yourself time to lie in bed and enjoy your dream. Immerse yourself in it again, experience the emotions, scroll through the series of events. If your spouse or boyfriend is nearby, share with him. Capture the moments in your memory.

Advice! To remember and not forget dreams, wake up 10-15 minutes earlier: this will give you time to reproduce the dream.

We order erotic dreams

Do you want to have an erotic dream? It's not difficult: simulate or create in reality a spicy situation, but without a logical conclusion. Kiss and hug your other half if she is nearby. If your loved one is far away, or you are alone, then fantasize: imagine your partner, imagine pleasant romantic events, and then fall asleep.

Good to know! When the bladder is full during sleep, a feeling of excitement arises. Take advantage of this effect and avoid going to the toilet at night.

Why are lucid dreams necessary?

Scientists have found that for the brain there is no difference between real memories and invented ones. He reacts to the fictitious experiences That music playing in your head: a real conundrum for scientists in exactly the same way as to those that actually pleased or poisoned his life. And if so, then dreams can have no less effect on us - our attitude to life, self-esteem, and so on - than actually experienced events.

Here's what you can do in your sleep:

1. Process existing psychological trauma. For example, meet again with a person who once offended you in reality, and tell him to his face that he cannot do this to you.
2. Do what seems impossible. For example, take off or lift incredible weights, capturing the feeling “I can” within yourself.
3. Overcome certain challenges by receiving positive reinforcement of your own courage.
4. Come to an agreement with night monsters and gain successful experience in finding compromises, which will be useful in real life. In a dream, it is enough to turn to the monster that is catching up with you - and it will either melt into thin air or turn out to be quite negotiable and even pleasant to talk to. The fears that we meet face to face disintegrate in dreams - this is how the protective mechanisms of the human psyche operate.
5. Strengthen muscles. If you dream that you are working out in the gym, then your muscles, which the brain focuses on during sleep, will actually become The power of the mind: the cortex as a critical determinant of muscle strength/weakness a little stronger. Of course, you shouldn’t hope that in a dream you will be able to overcome excess weight or, let’s say, outline your triceps. But such sleepy exercises will help keep your muscles in good shape, which will be a good help for real workouts, enhancing their effect.
6. You can even get double sleep. Placebo sleep affects cognitive functioning: you can also fall asleep inside the dream, so that after a short rest you will feel alert and full of energy, as if you had rested exactly as much as necessary.

Dreams are an almost endless playground, a mental training room in which you can hone the necessary skills, including physical ones. But, like any fitness room, you can’t just get into this workout. You will need a key, a kind of subscription. It's called lucid dreaming.

Ways to learn to dream

The following techniques will help you see and even order dreams:

1. Self-hypnosis. Before going to bed, tell yourself that you will have a dream and you will remember it. One of the motivations is fortune telling for the groom before going to bed, accompanied by the words “Betrothed, dressed up, come to me dressed up.”
2. Meditation: Choose a practice that is pleasant and positive. Example: take a comfortable position (preferably lying in bed), throw away your thoughts, relax and imagine that you are in your favorite or desired place. Concentrate on the sensations, mentally describe the situation. Focus on the picture and then fall asleep.
3. Modeling: Try creating your own dreams. First, think about what you should dream about. Think through everything to the smallest detail, write it down in a notebook. Read the dream out loud and speak it again, immerse yourself in it, use your imagination, and concentrate.
4. Desire: if you really want to have a dream, you will have it. Think about what or who you want to see. Concentrate mentally on this, think about the person or event constantly, sincerely wish to view the dream at night. Speak out your desire for greater persuasiveness.
5. Programming: clearly formulate what you need to see in your dream. Ask a question, answer it. Set the intention for the dream and the fact that you will remember it after waking up. Prepare yourself mentally for sleep.

Tips for beginning practitioners

• • Lucid dreaming is a skill that needs to be learned, and even those people who have lucid dreams regularly only have them 1-2 times a month. Be patient and continue to practice the above techniques and you will gradually increase your chances and frequency of lucid dreaming.
• • If you periodically experience “false awakenings” during sleep, get into the habit of doing a reality check (for example, trying to read a book) immediately after waking up. Otherwise, a false awakening can turn a lucid dream into a completely ordinary one.
• • When experiencing a lucid dream, consider intentionally waking up a few minutes later. This will increase the chances of remembering the dream.
• • Don't drink anything within an hour before bed. Waking up to need to go to the toilet is the last thing you want when successfully experiencing a lucid dream.
• • If your sleep is not going as you would like, “close your eyes” while you sleep, and then forcefully open them. Repeat until you wake up.
• • If you think you are losing control of your sleep, shout out very loudly what you want to happen next, and do this until you regain control of your sleep or until what you wanted happens.

How not to dream

For some, dreams prevent them from fully relaxing and distracting themselves from thoughts. To avoid seeing them, firstly, get tired during the day. The brain must be saturated with information: it will crowd out images and fantasies, overload the memory, preventing dreams from being remembered. Think more, look for innovative ways to solve problems, learn new skills.

Second, give your brain food before bed. Read scientific literature, complete an assignment, have an intellectual conversation. But do not overwork, so as not to overstrain the nervous system and provoke insomnia.

Third, wake up during non-REM sleep. Although it will be more difficult to wake up, you will not remember your dreams.

Important! A person will not want to dream if the visions are often scary. Find out their reasons by reading the article “Why I Have Bad Dreams.”

Factors contributing to lucid dreams

Some general tips for increasing your likelihood of experiencing a phase state:

Morning

There are two main stages of sleep. During the “deep sleep” phase, a person sleeps deeply and does not dream, the “clock frequency” of the brain is very low, 1-4 Hz. (If a person is woken up at this time, he will be inadequate for some time and will not immediately realize where he is). During the REM sleep phase, the frequency of the brain increases and a person dreams. Externally, this phase is easy to determine by the movement of the eyes of a sleeping person.

During the night, a person enters the REM sleep phase more than five times (which means he dreams more than 5 dreams), and as the morning approaches, the REM sleep phases become longer. Lucid dreams most often appear closer to the morning, provided that the person has already had enough sleep.

Caffeine

Caffeine typically prolongs deep sleep and shortens REM sleep, which means it reduces the likelihood of lucid dreams. For me this is true, however, I have also met opposite reviews. Therefore, I will focus on the statement: caffeine can influence the likelihood of lucid dreams in one direction or another.

“Focus 10”

The Monroe Institute patented HemiSync technology, based on binaural beats, and recorded a special music track called “Focus 10”. Focus 10 allows you to use sounds to adjust your brain to a frequency that corresponds to lucid dreams (the body is asleep, the brain is awake).

This significantly increases the likelihood of experiencing a lucid dream, especially for those who have never experienced them before. Optimal use of “Focus-10”: go to bed early, get up early, stay up for about an hour, lie down again, put on headphones, fall asleep and listen. Let me remind you that HemiSync only works with headphones.

False awakening

Most lucid dreams can be caught during what is called a “false awakening.” A false awakening is a dream in which a person wakes up and gets out of bed.

Therefore, if you do a dream/reality check while waking up, you can find yourself in a lucid dream. For me, this is especially true when using binaural beats: if I take off my headphones with hemisink, then the probability that this is a dream is 50%.

Secrets of positive dreams

To have good dreams and get enough sleep, you need to follow these tips:

• Don't overeat before bed; limit yourself to a light snack two hours before falling asleep. Heavy food provokes bad dreams and causes insomnia.
• Use ways to relax and distract from thoughts: reading, listening to music, warm baths, aromatherapy sessions, light massage, walking in the fresh air, singing, hobbies.
• Avoid difficult tasks, emotions and stress in the afternoon. Fall asleep in a relaxed and calm state.
• For nightmares and insomnia, drink soothing teas with mint, linden, and chamomile at night. If the situation does not change, contact your doctor and discuss taking a sedative or sleeping pill.
• Avoid bad news before bed. It’s better to learn interesting and positive things.

Some people want to fly in their dreams, others want to be attractive or influential and be liked by everyone. One way or another, you will have dreams if you follow the recommendations outlined in the article.

Ventilation

It is much easier and better to fall asleep in a ventilated room. If it is winter time, then it is better to ventilate the bedroom half an hour before bedtime. Well, if it’s summer and it’s warm outside, then you can leave the window open at night. Here one circumstance needs to be taken into account, namely, if a person lives in an industrial area or next to a car park, etc. It is clear that you should not expect fresh air from the street. There will only be noise until 12 at night and the flow of exhaust and polluted air. Then the open window can be replaced by an air purifier.