8 Ways to improve sleep by increasing your dreams
How many times have you lost in an incredible dream to surprise awakened by his alarm clock? You wish you could have dreams like that every night?
We all had something like what happens to us. We all have dreams every night. The difference is that some of us remember our dreams more frequently, giving the impression that some people dream more often. Others dream lucidly. They are aware that they are dreaming and can influence the dream differently and better.
As an attempt to build my departure I become more and more conscious of itself. I’m trying to understand myself better. Sleep is a big part of that. Is more visualize our dreams come true, make the most likely to happen? So this brings me to my question: how do you dream at night?
Following these eight tips, I have more lucid dreams every night and remember better the next day.
1. Give your melatonin levels a boost.
One of the best ways to improve lucid dreaming is by increasing their level of melatonin. Melatonin is the inner awakening of your body and regulates sleep-wake rhythm. The higher the level of melatonin, the sleep superior quality that will have the night.
You can improve your production of melatonin by:
Having a consistent sleep schedule that will keep your “internal clock” in time.
light exposure affects the production of melatonin. Sleep in complete darkness, if possible. A sleep mask is useful if you can not make the room dark.
Foods that increase the production of melatonin include black mustard and white, almonds, sunflower seeds, flax seeds and cherries. Although not as strong, oats, barley, bananas, ginger, tomatoes also increase melatonin.
Certain anti-inflammatory drugs and antidepressants can block production of melatonin.
If you have trouble sleeping or experience jet lag, take a small dose of melatonin. Always follow label instructions and not take more than one drug or supplement as recommended.
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2. Start a dream journal.
Keep a pen and a dream journal next to your bed and start recording your dreams when you wake up immediately. Take time each morning to write or draw their dreams, including all the details that you can remember, and the date and notes any life change is happening. Over time, you will see patterns in your sleep. You will be able to recall your dreams more easily, and intensity may increase.
3. Get a good night rest.
The more you sleep, more sleep REM your mind will generate, which means that the most lucid dreams can remember. Sleep longer means going to bed earlier and improve their levels of melatonin and sleep in a cool, dark place. The range of ideal sleeping temperature is 60-67 degrees.
Other ways to get a good night sleep is to avoid taking naps, daily exercise and have a comfortable mattress. When you wake up in the morning, still in bed with eyes closed and think about the dream he had just woken up or overnight.
4. Reduce stimulants.
Exposure to light decreases melatonin levels. If you are lying in bed for hours on your computer or smartphone, or watch TV so you can not sleep, reduce electronics. Some experts recommend that you have zero – zero – yes screens in the room.
However, if you spend some time using electronics before going to bed, and then play a video game. According to studies by Jayne Gackenbach, a psychologist at the University of Grant MacEwan, “people who frequently played video games were more likely to report lucid dream observer dream they considered out of your body, and sleep control that allowed people to actively influence or change their dream worlds – qualities suggestive look or control the action of a video game. ”
5. Change the position of the body.
Your posture influences the type of dream you have all night. After studying 670 participants, Dr. Calvin Kai-Ching Yu Hong Kong Shue Yan University found that those who sleep on their stomachs are positive and wildest dreams. Snoring is more likely interruptions dreams when sleeping on your back.
cross on the right side reported more positive dreams and nightmares less than those who sleep on the left side. If you sleep on your side, experience with switching sides.
6. Relax before bedtime.
Take about five or 10 minutes to relax before going to sleep. Meditate in a dark room and quiet or just focus on your breathing. Meditation can influence your dreams, such as replacing nightmares positive dreams, as sliding imagines in the air. Being calm helps you remember more of your dreams. A scalp massage is a good stress reliever that helps you relax.
7. Tell yourself you will dream.
Before going to sleep at night, repeating the phrase “I know I’m dreaming.” This technique is known as the mnemonic induction lucid, or light sleep, a fancy way of saying you are using a sleep aid. Be sure to remember your dreams. once you wake up, record your dreams in your journal and think about them. their ability to remember your dreams clearly improve if they are consistent.
8. Test the method of “reawakening”.
Those who want to experience lucid dreams should try the method of “back-waking to bed.” Set the alarm to wake up after sleeping for about five hours. This is when it is more likely to be in REM sleep. When you wake up, write in your dream journal, then go back to sleep with the intention to have a lucid dream.