The best technique to achieve this is to look, listen, and pay attention to details. Are you in a place or with people that you tend only to see in dreams? Does something not fit? Are you being chased by a monster or having a conversation with a long-dead relative? These are signs that you are dreaming. [2] X Research source Always follow your reality check with the question, “Am I dreaming?” This will focus your mind squarely on apprehending if you are in a dream. [3] X Research source
Some dream signs will be obvious. Anything supernatural like flying or breathing underwater, seeing alien worlds, or being able to understand a foreign language that you do not know is a dead give-away. However, some dreams are incredibly realistic. Pay particular attention to your environment and behavior.
If you want to wake up, read something like a book or a sign. Many people find that they cannot read during dreams or that the text changes. Concentrate on the words and the letters. This usually activates a portion of your brain that is disabled in REM sleep.
Try to blink. This will focus your mind on the act of waking. Close your eyes and wait a few seconds before reopening them. Try this several times. You might also try to ignore the nightmare. Close your eyes, tightly and try to think about the real world or a different scenario. Think of your bedroom like what is it like when you wake up. Talk to yourself and then try to open your eyes. If you can, escape the dream. You might try flying but also teleporting, willing yourself to a different location, running through a wall, or sinking down into the ground. Find a lull in the action, close your eyes, and listen to the activity of the dream fade away. If you find yourself on the brink of consciousness, focus hard on the light at the end of the tunnel - the fuzzy shapes of your bedroom - and bring yourself to them. To avoid falling asleep back into the dream, sit up in your bed, blink a few times, and focus on a clock or object.
Try to put your anxieties to rest before you go to bed and practice good sleep hygiene. For example, establish a relaxation routine for the evening. Have a regular sleep schedule. Play gentle music for a couple of hours before bed or take a soothing bath. Don’t watch horror movies or read a disturbing book, as these may trigger bad dreams. [8] X Research source You unfortunately cannot prevent your child from having nightmares. But you can be reassuring and set a similar routine for them. Put them to bed at the same time and make them feel safe, with a soothing bath beforehand, a hug, or a bedtime story. Make bed a comforting place, with their favorite stuffed animal or toy. Perhaps use a nightlight. [9] X Research source Journal about the feelings that come up in your dreams. [10] X Expert Source Samantha Fox, MS, LMFTMarriage & Family Therapist Expert Interview. 19 January 2021.
Another method is called Mnemonic Induction of Lucid Dreaming or MILD. This is done in a waking state. When you wake up, do something active like reading or walking about the room, then lie down and go back to sleep. Then, make a clear intention to resume the dream lucidly, telling yourself that, the next time, you will remember you are dreaming. [12] X Research source
See a sleep specialist or psychologist if you think that your bad dreams are part of a pattern. [13] X Expert Source Samantha Fox, MS, LMFTMarriage & Family Therapist Expert Interview. 19 January 2021. You may have to undergo an in-patient sleep study or a psychological exam in order to get a diagnosis. [14] X Trustworthy Source American Academy of Family Physicians Organization devoted to improving the health of patients, families, and communities Go to source
Studies show that this type of treatment can significantly reduce the number of nightmares in patients, as well as symptoms of PTSD. [16] X Research source
