8 Proven Tips to Improve Sleep by Enhancing Your Dreams

Following these eight suggestions has helped me have more lucid dreams each night and remember them better the next day.

Improve Sleep

How often have you been engrossed in a fantastic dream only to be shocked awake by your alarm clock? Don’t you wish you could have those kinds of dreams every night?

Something similar has happened to all of us. Every night, each of us has a dream. The distinction is that some of us remember our dreams more regularly than others, giving the impression that certain people dream more frequently. Others have more vivid dreams. They are aware that they are dreaming and have the ability to change and improve the dream.

As I work to grow my business, I become increasingly self-aware. I’m attempting to gain a better understanding of myself. A huge part of this is dreaming. Is it true that the more we picture our dreams coming true, the more probable they are to happen? As a result, I have a question: how do you dream at night?

Following these eight suggestions has helped me have more lucid dreams each night and remember them better the next day.

Related: A New Study Confirms that Better Sleep Boosts Your Sex Life

1. Increase your melatonin levels.

Increasing your melatonin level is one of the most effective techniques to increase lucid dreaming. Melatonin governs our sleep-wake cycle and is the body’s internal alarm clock. The higher your melatonin level, the better the quality of your nighttime dreams will be.

You can boost your melatonin synthesis by doing the following:

  • Maintaining a regular sleep routine to keep your “internal clock” on track.
  • Melatonin synthesis is affected by light exposure. If at all possible, sleep in full darkness.
  • If you can’t get the room dark enough, a night mask can assist.
  • White and black mustard, almonds, sunflower seeds, cherries, and flax seeds are among foods that boost melatonin production. Oats, barley, bananas, ginger, and tomatoes all enhance melatonin levels, though not as dramatically.
  • Melatonin production can be inhibited by anti-inflammatory and depressive medications.
  • Take a tiny dose of melatonin if you have a sleep issue or are suffering jet lag. Always read the label and don’t take more medicine or supplements than is prescribed.

2. Begin keeping a dream notebook.

Keep a pen and a dream journal beside your bedside and begin writing down your dreams as soon as you wake up. Take some time each morning to scribble down or draw your dreams, adding as much information as you can remember, as well as the date and any life changes you’re experiencing. You’ll see trends in your dreams as time goes on. You will have an easier time remembering your dreams, and the intensity of your dreams may rise.

3. Get a restful night’s sleep.

The longer you sleep, the more REM sleep your mind produces, which means you’ll have more vivid dreams. Going to bed earlier, increasing melatonin levels, and sleeping in a cool, dark environment are all ways to get better sleep. Sleeping temperatures should be between 60 and 67 degrees Fahrenheit.

Avoiding naps, exercising everyday, and sleeping on a comfy mattress are all smart ways to get a good night’s sleep. When you wake up in the morning, lie still in bed with your eyes closed and reflect about the dream you just awoke from or had the night before.

Related: 3 Things You should Learn from Your Sleep Study

4. Reduce stimulants

Melatonin levels drop when exposed to light. Cut back on gadgets if you can’t go asleep after lying in bed for hours on your computer, smartphone, or watching television. Some experts advise that you have no screens in your bedroom at all.

Play a video game instead if you’re going to spend some time with technology before going to bed. “People who frequently played video games were more likely to report lucid dreams, observer dreams where they viewed themselves from outside their bodies, and dream control that allowed people to actively influence or change their dream worlds – qualities suggestive of watching or controlling the action of a video-game character,” according to studies conducted by Jayne Gackenbach, a psychologist at Grant MacEwan University.

5. Change your body position

The type of dream you have throughout the night is influenced by your body position. Dr. Calvin Kai-Ching Yu of Hong Kong Shue Yan University discovered that people who sleep on their stomachs had more happy and adventurous dreams. When sleeping on your back, snoring that disrupts dreams is more likely.

People who sleep on their right side have more happy dreams and fewer nightmares than those who sleep on their left. If you normally sleep on your side, try switching sides.

6. Relax before bed.

Before going to bed, take five or ten minutes to relax. Concentrate on your breathing or meditate in a calm, dark area. Meditation can have an impact on your dreams, such as substituting nightmares with good dreams like flying over the air. Calmness allows you to remember more of your dreams. A relaxing scalp massage is a great way to relieve tension.

7. Tell yourself that you’re going to dream.

Recite the sentence “I will know I’m dreaming” before falling asleep. Mnemonic Induction to Lucid Dreaming, or MILD for short, is a fancy way of expressing you’re utilizing a sleep aid. Assure yourself that your dream will be remembered. When you wake up, write down your dreams in a journal and reflect on them. If you are consistent, your capacity to remember your dreams clearly will improve.

8. Try the ‘wake back’ method.

The “wake-back-to-bed” strategy is recommended for those who want to have lucid dreams. Set your alarm for roughly five hours after you’ve fallen asleep. You’re more likely to be in REM sleep at that time. Write in your dream diary when you wake up, then go back to sleep with the goal of having a lucid dream.

Make sure you don’t wake yourself up so much that you can’t fall back asleep. Having a cup of coffee during this time is absolutely not a smart idea!

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