Want to Control Your Dreams? Here’s How Lucid Dreaming Works

Lucid dreaming isn’t just something you either can or can’t do, it’s a skill. And like any skill, it improves with practice. Whether you’re curious or committed, here are some practical techniques to help you begin your lucid dreaming journey.

1. Get Enough Sleep First 

Before diving into techniques, let’s start with the most basic (but often overlooked) truth: if you’re not getting enough rest, your chances of lucid dreaming drop significantly. That’s because most vivid dreams, including lucid ones, happen during REM sleep.

On average, we cycle through 4 to 6 REM (Rapid Eye Movement) phases each night. And while the first few REM periods are short, about 10 minutes, the longer you sleep, the longer and more vivid those REM stages become. By the final hours of your sleep, REM cycles can last up to an hour. That’s prime time for lucid dreaming.

Some people think they don’t dream at all, but in most cases, they’re simply not remembering their dreams. Getting a solid 7 to 9 hours of sleep gives your brain more chances to enter those rich REM phases, and remember what happened in them.

2. Keep a Dream Journal 

This is where it starts to get exciting. Keep a notebook or voice recorder next to your bed, and the moment you wake up, jot down or record anything you remember: emotions, colours, people, strange locations, even if it’s just a single sentence.

Why is this so important? Because the better you get at remembering your dreams, the more likely you are to recognise patterns, like a recurring place, person, or mood. These become what’s called dream signs, and once you start spotting them, you’re already halfway to lucidity.

3. Do Reality Checks During the Day 

Here’s where your waking life sets the stage for your dream life.

Throughout the day, take a moment to pause and ask yourself:

“Am I dreaming right now?”

Then pair that question with a simple action. Try one of these:

• Pinch your nose and try to breathe through it. In dreams, weirdly enough, you usually still can.
• Read some text, then look away and read it again. In dreams, the words often change or blur.
• Look at a clock or your hands. Time can be warped, and your hands might look distorted.

The goal here is to build a habit of checking your reality. Eventually, this habit seeps into your dreams, and when it does, that one small moment of doubt can snap you into full dream awareness.

4. Try the MILD Technique (Mnemonic Induction of Lucid Dreams) 

This method is research-backed and surprisingly effective. Developed by lucid dream expert Dr. Stephen LaBerge, the MILD technique uses your memory to set an intention before you drift back to sleep.

Here’s how to do it:

• Set an alarm to wake you up about 5 hours after going to bed.
• When you wake, recall the dream you were just having, as clearly and vividly as you can.
• As you lie back down, mentally repeat something like: “Next time I’m dreaming, I’ll remember I’m dreaming.”
• At the same time, visualise yourself back in the dream, but imagine recognising it as a dream.

This technique works best because you’re catching your brain at a time when REM sleep is ramping up again, making it far more likely that your intention will take root in your next dream.

5. Wake-Initiated Lucid Dreaming (WILD): The Conscious Crossover 

Wake-Initiated Lucid Dreaming, or WILD, is a fascinating (and yes, slightly more advanced) way to enter a lucid dream. Unlike other techniques that make you realise you’re dreaming while already inside the dream, WILD lets you walk in with full awareness, like stepping through a secret door between worlds.

It sounds sci-fi, but with the right timing, relaxation, and practice, it’s entirely possible, even for beginners who are patient.

Step 1: Wake Up… Just a Little (Wake Back To Bed) 

First, set an alarm to wake you up about 4.5 to 6 hours after falling asleep. That’s when you’ll be entering longer REM phases, the sweet spot for vivid dreams.

Once you’re up, stay awake for 15–30 minutes. Do something quiet and non-stimulating, like reading about dreams, journaling your last one, or just reflecting. This short wake-up boosts mental alertness, which is key for staying aware as you fall back asleep.

Step 2: Settle Back Down and Relax 

Now it’s time to return to bed, but this time with a light intention.

Lie down comfortably and begin to relax your body deeply. Focus on your breathing or gently count each breath. You can also repeat a calming phrase like:

“I’m dreaming… I’m dreaming…”

The trick is to let your body relax completely while keeping your mind just slightly awake, like holding a tiny flame in the dark.

Step 3: Watch the Show (Hypnagogic State) 

As you drift closer to sleep, you may begin to notice random images, shapes, colours, sounds, or even floating or vibrating sensations. This is called the hypnagogic state, and it’s a great sign, it means you’re almost there. You’re entering the transitional space between waking and dreaming, so just stay calm and let it unfold.

Don’t try to control it. Simply observe. Think of it like watching clouds drift by, they’ll come and go without you needing to do anything. Staying relaxed and curious is the key.

Step 4: Step Into the Dream 

Eventually, those flashes of imagery may begin to come together into a more stable scene, a room, a forest, a familiar place.

When you feel like you could “step into” that dream world, simply allow yourself to do so. If you’ve managed to stay aware throughout the process, you’ll know you’re dreaming the moment it begins. Welcome to lucidity.

A Few Extra Tips to Help You WILD 

• Timing is everything: Early morning attempts (after some sleep) work best because you’re naturally drifting in and out of REM sleep.
• Don’t overthink it: Trying too hard to stay awake might backfire. Aim for relaxed awareness, not mental gymnastics.
• Practice builds progress: WILD can take time. Some people succeed in a few tries, others need weeks (or more), and that’s completely normal. Every attempt gets you one step closer, and often leads to useful dream insights along the way.
• Gentle reminder: Sleep paralysis or vivid sensations can happen during WILD. They might feel intense, but they’re harmless, and temporary.