## Lucid Dreaming Techniques, Benefits, and Cautions ### Lucid Dreaming: Techniques, Benefits, and Cautions ![rw-book-cover](https://readwise-assets.s3.amazonaws.com/static/images/article3.5c705a01b476.png) #### Metadata * Author: [[Kirsten Nunez]] * Full Title: Lucid Dreaming: Techniques, Benefits, and Cautions * Category: #articles * URL: <https://www.healthline.com/health/healthy-sleep/how-to-lucid-dream?cmdid=X1MC28PZNBS402#how-to-lucid-dream> #### Highlights * Wake back to bed (WBTB) involves entering REM sleep while you're still conscious. There are many versions of WBTB, but consider this technique: Set an alarm for 5 hours after your bedtime. Go to sleep as usual. When the alarm goes off, stay up for 30 minutes. Enjoy a quiet activity like reading. Fall back asleep. When you go back to sleep, you'll be more likely to lucid dream. While you're awake, choose any activity that requires full alertness. * Here's how to use the MILD technique: As you fall asleep, think of a recent dream. Identify a "dreamsign," or something that's irregular or strange in the dream. An example is the ability to fly. Think about returning to the dream. Acknowledge that the dreamsign only happens when you dream. Tell yourself, "The next time I dream, I want to remember that I am dreaming." Recite the phrase in your head. * Keeping a dream journal, or dream diary, is a popular method for initiating lucid dreaming. When you write down your dreams, you're forced to remember what happens during each dream. It's said to help you recognize dreamsigns and enhance awareness of your dreams. # Lucid Dreaming: Techniques, Benefits, and Cautions ![rw-book-cover](https://readwise-assets.s3.amazonaws.com/static/images/article3.5c705a01b476.png) ## Metadata - Author: [[Kirsten Nunez]] - Full Title: Lucid Dreaming: Techniques, Benefits, and Cautions - Category: #articles - URL: https://www.healthline.com/health/healthy-sleep/how-to-lucid-dream?cmdid=X1MC28PZNBS402#how-to-lucid-dream ## Highlights - Wake back to bed (WBTB) involves entering REM sleep while you’re still conscious. There are many versions of WBTB, but consider this technique: Set an alarm for 5 hours after your bedtime. Go to sleep as usual. When the alarm goes off, stay up for 30 minutes. Enjoy a quiet activity like reading. Fall back asleep. When you go back to sleep, you’ll be more likely to lucid dream. While you’re awake, choose any activity that requires full alertness. - Here’s how to use the MILD technique: As you fall asleep, think of a recent dream. Identify a “dreamsign,” or something that’s irregular or strange in the dream. An example is the ability to fly. Think about returning to the dream. Acknowledge that the dreamsign only happens when you dream. Tell yourself, “The next time I dream, I want to remember that I am dreaming.” Recite the phrase in your head. - Keeping a dream journal, or dream diary, is a popular method for initiating lucid dreaming. When you write down your dreams, you’re forced to remember what happens during each dream. It’s said to help you recognize dreamsigns and enhance awareness of your dreams.