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Lucid dreaming seems really cool when it's happening, but it also increases your heart and brain activity.[1] This isn't anything to worry about, but it can make it hard to get back to sleep after you awaken. To get back to sleep, you can take some immediate measures and look into some long-term solutions. You can also take steps to re-enter a lucid dream, if you want.
Steps
Method 1
Method 1 of 3:
Getting Back to Sleep Quickly
Keep the room dark. Light is a stimulant. On the other hand, darkness triggers your body to produce more sleep-inducing melatonin. Avoid reaching for the lamp on the nightstand. If you wear a sleep mask, keep it on. If not, simply close your eyes.[2]
Ignore your phone and alarm clock. Place your phone beyond arm's reach. Looking at the clock will make you realize how much sleep you've lost and increase your stress levels. Turn your alarm clock toward the wall. The blue or green light from your phone could make you feel more alert.[3]- Avoid watching TV, as well. Like your phone, the TV emits light that can trigger activity in your brain. Furthermore, the activity on the TV and the storylines attached to it could further engage your brain into a fully conscious state.[4]
Let your mind go blank. Don't think of anything at all. Close your eyes and lie as still as possible. Try to be present in the moment and not worry about finding a solution that you can't achieve now. These actions will reduce the activity in your heart and brain, allowing you to get into a more relaxed state.[5]
Practice progressive muscle relaxation. Focus on one muscle group at a time, trying to isolate each group. Flex your muscles to about three-quarters strength. Hold each flex for five seconds and slowly release the tension. As you transition between muscle groups, take slow, deep breaths.- If any muscle group causes you pain, skip it and move on to another group that doesn't cause discomfort.[6]
Distract yourself. Everything from an approaching deadline to a sudden realization that you're out of bread can charge your brain. Use any distracting tricks you can to allow yourself to calm down and go to sleep. Count sheep. Think of the lyrics of your favorite song.[7]
Get out of bed if nothing works. Don't try to force yourself back to sleep if you can't unwind. Turn on the light at the dimmest setting you can stand without straining your eyes. Do some reading. Turn on some soft music and practice yoga or meditation. Go back to bed when you start to feel tired.- Stick to calming activities. Avoid anything stressful like paying bills or working on something with a deadline.[8]
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Method 2
Method 2 of 3:
Re-Entering a Lucid Dream
Don't move. This will prevent your heart rate from increasing and improve your chances of getting back to sleep quickly. If you opened your eyes, close them. Let your muscles loosen up and imagine that you're sinking back into a sleeping state.[9]- If you stirred as you woke up, try to return to the position you were in. If you can't remember, make it a habit to pay attention to the position your body's position upon waking. This can make re-entry into a lucid dream more successful in the future.[10]
Focus your will on re-entering the dream. Open your mind to continuing where you left off. Intend to participate actively. If part of the dream was disturbing, build up your courage to face that aspect.[11] Repeat a mantra, if you want. You could say something like:- “I want to finish my dream.”
- “I'll pick up where I left off when I woke up.”[12]
Replay the dream in your mind. Meditate on what you can recall. Focus on changing what you did in the dream, even if you were satisfied with the whole thing. This will increase your sense of control. Continue to relive the dream as you go to sleep.[13]Advertisement
Method 3
Method 3 of 3:
Getting Better Sleep in the Long Term
Exercise regularly. Physical activity can reduce your stress level and make you more likely to fall asleep quickly after waking up from a lucid dream. Talk to your doctor before starting any exercise regimen and work out a plan that's right for you. Get active at least 20 minutes a day, three days a week.- Physical activity increases your heart rate and stimulates your brain. Don't exercise within two hours of going to bed.[14]
Avoid caffeine after lunch. Even if that cup of java doesn't get you wired, limit your intake to the morning. Read the labels on the other beverages or foods you consume to see if they contain caffeine. Stick to decaffeinated coffee, herbal tea, or water for your after-lunch choices. As difficult as it might sound, avoid chocolate during this time, as well.[15]
Cut back on your alcohol intake. Yes, alcohol can make you sleepy, but it also raises stress levels. If you don't want to quit altogether, limit yourself to one drink per day. Don't drink within two hours of going to bed.[16]
Wear earplugs. Sometimes noises outside or a snoring partner can prevent you from getting back to sleep. Buy earplugs at your local drug store. Opt for reusable earplugs to save money and landfill space. Clean and sanitize your earplugs with hydrogen peroxide or rubbing alcohol every day to avoid ear infections.[17]
Talk to your doctor. Ask them about the side effects of any medications you might be taking. Look into alternatives that don't disturb your sleep. If prescription meds aren't the problem, ask about medications or herbal supplements that might help you get back to sleep more quickly.[18]- If your family doctor can't help you, ask them to refer you to a qualified sleep specialist. Sometimes, they can help you without any medication.[19]
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References
- ↑ https://www.theatlantic.com/health/archive/2014/04/the-ways-to-control-dreaming/360032/
- ↑ https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Understanding-Sleep#Tips
- ↑ http://www.hopkinsmedicine.org/health/healthy-sleep/sleep-better/waking-up-in-the-middle-of-the-night-how-to-get-back-to-sleep
- ↑ http://www.huffingtonpost.com.au/2017/06/06/how-to-get-back-to-sleep-in-the-middle-of-the-night_a_22129704/
- ↑ https://www.mindbodygreen.com/0-11117/how-to-fall-asleep-when-your-mind-wont-shut-off.html
- ↑ http://www.hopkinsmedicine.org/health/healthy-sleep/sleep-better/waking-up-in-the-middle-of-the-night-how-to-get-back-to-sleep
- ↑ https://psychcentral.com/lib/12-ways-to-shut-off-your-brain-before-bedtime/
- ↑ http://www.hopkinsmedicine.org/health/healthy-sleep/sleep-better/waking-up-in-the-middle-of-the-night-how-to-get-back-to-sleep
- ↑ http://diyhpl.us/~bryan/papers2/dreaming/Lucidity%20Institute%20Research%20Papers.pdf
- ↑ http://www.huffingtonpost.com/2014/12/12/how-to-control-your-dreams_n_6296526.html
- ↑ http://dreamstudies.org/2009/07/22/dream-re-entry-an-advanced-lucid-dreaming-practice/
- ↑ http://diyhpl.us/~bryan/papers2/dreaming/Lucidity%20Institute%20Research%20Papers.pdf
- ↑ http://dreamstudies.org/2009/07/22/dream-re-entry-an-advanced-lucid-dreaming-practice/
- ↑ https://psychcentral.com/lib/12-ways-to-shut-off-your-brain-before-bedtime/
- ↑ https://psychcentral.com/lib/12-ways-to-shut-off-your-brain-before-bedtime/
- ↑ http://www.health.harvard.edu/staying-healthy/too-early-to-get-up-too-late-to-get-back-to-sleep
- ↑ http://sleepcenter.ucla.edu/sleep-and-health
- ↑ https://psychcentral.com/lib/12-ways-to-shut-off-your-brain-before-bedtime/
- ↑ http://sleepcenter.ucla.edu/sleep-and-health
About this article
How.com.vn Staff
How.com.vn Staff Writer
This article was co-authored by How.com.vn Staff. Our trained team of editors and researchers validate articles for accuracy and comprehensiveness. How.com.vn's Content Management Team carefully monitors the work from our editorial staff to ensure that each article is backed by trusted research and meets our high quality standards. This article has been viewed 4,975 times.
Co-authors: 6
Updated: October 11, 2022
Views: 4,975
Thanks to all authors for creating a page that has been read 4,975 times.
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