All people have dreams (usually three to five a night) upon entering the REM state (rapid eye movements). The trick is learning to remember them when you wake up. There are methods that will help you record the details like training your brain to remember dreams, blocking sensory input in the morning, and writing about what you dream about.
Method 1 of 2: Train the Brain
Step 1. Decide that you will remember all your dreams
Some people have a harder time remembering their dreams than others. If this is your case, repeat that you will remember everything before sleeping. It may sound like a silly idea, but this conscious step can signal your brain to remember.
- It may take a few weeks for this process to work.
- In fact, you probably dream an average of five times a night if you sleep for the recommended eight hours.
Step 2. Avoid the alarm clock
When possible, avoid setting the alarm to sound. If you want to remember your dreams, you must wake up after REM sleep. An alarm clock can interrupt your sleep cycle at the wrong time. Also, if you move or hear noises, your sleep may disappear. When the alarm goes off, it makes a loud noise, so you may be leaning over to turn it off right away. By avoiding setting it up in the first place, you will wake up more gradually and without this additional sensory stimulus.
Step 3. Avoid sleeping pills
People who do not sleep so soundly remember their dreams more easily. This is due to the fact that they wake up several times a night naturally when they come out of their sleep cycle. If you take pills to sleep soundly, avoid them for a few nights if it helps you remember your dreams better.
Always check with your doctor before stopping your medications, especially if they are prescribed
Step 4. Drink lots of water
Another way to remember your dreams is to drink water before bed (approximately four glasses). This technique will help you remember your dreams, as the fluid-filled bladder will interrupt your rest several times throughout the night, often right after the REM cycle. When you wake up after REM sleep, you will be able to remember more easily.
Step 5. Avoid drinking alcohol
Alcohol tends to worsen sleep quality because it often suppresses REM sleep. Therefore, if you want to increase the amount of your dreams, you should avoid alcohol, especially at night.
Antidepressants can have the same effect, but you should talk to your doctor to find out if you can change your antidepressants because you are no longer dreaming. Don't stop taking your antidepressants without your doctor's approval
Step 6. Lose a little sleep
While getting enough sleep is always better, studies have shown that you are more likely to remember your dreams if you sleep less. In fact, when you haven't had enough sleep, you go through a recovery process, which means that your dreams will be more intense.
Step 7. Try different foods or supplements
Some people do better by focusing on certain foods to dream more. For example, taking 100 milligrams of vitamin B6 an hour or two before bed can increase the intensity of your dreams. Another option is to eat foods rich in tryptophan, such as chicken, soybeans, turkey, and tuna.
Instead of incorporating foods rich in tryptophan, take a 5-HTP supplement a few hours before bed
Method 2 of 2: Record Your Dreams
Step 1. Designate a notebook just to write down your dreams
It is normal for people to have a notebook to write down different things, but if you want to record your dreams, it is better that you have one exclusively for this purpose. Basically, the reason is that you will not be tempted to take it and leave it in another part of the house. Pick something that you really like and inspire your creativity and dreams.
- Recording your dreams will also help you remember them more, so you will feel like you dream more.
- In fact, some theories suggest that the brain does not store all dreams in memory simply because this would make it difficult for you to distinguish between reality and dreams. Other theories suggest that the brain stores dreams, but that they are not easily accessible through memory.
- Generally, people forget dreams because they keep sleeping. This means that you have to wake up in order to remember. Therefore, you are more likely to remember them around the times when you are about to wake up, such as the morning. However, you may not remember them because you start the day too quickly.
Step 2. Have a notebook handy
Keep a notebook by your bed so you can grab it quickly when you wake up. It is important that you write as soon as you open your eyes, since dreams are very fleeting.
Step 3. Take a moment to think
When you wake up, don't move. Take a moment to think about what you have dreamed of. Once you have a clear idea of your dream in mind, move on to the next step.
Step 4. Write your dream as soon as you have consolidated it
It may be tempting to run to the bathroom before writing down your dreams, but by then, you will have forgotten them. Start by writing down the main images of your dreams as soon as you open your eyes, and grab a pen and a notebook.
- Write down the main details, such as the people, the things you have seen, and the most important action.
- If you wake up in the middle of the night after having a dream, write the details in a notebook before going back to sleep.
Step 5. Record everything that was said
If someone has said something in your dream, take a moment to write it down. This message could be important to interpret the dream, in case you want to do so.
Step 6. Include details
Once you write down the main part of the dream, fill it in with the details. Incorporate as much information as you can remember, from the time of year to the memories it has awakened in you.
Step 7. Add notes related to emotions
The feeling when you wake up is an important part of sleep. Write some notes about your current emotions along with the details of the dream.
Step 8. Use a voice recorder
In the event that you don't like writing, you can record your dreams on a phone or other recording device. Just make sure you have the app open so you can easily access it in the morning.
As with your dream notebook, you should record as much information as possible and as soon as possible. If you don't remember all the details of the dream, talk about general impressions, images, and feelings that you do remember. You may even begin to remember more as you begin to speak
Step 9. Draw your dream
Another way to capture a dream is to draw a picture in your notebook. Since dreams are driven and created by images, it may be easier for you to draw than to write. It doesn't matter if you're not very good; all you need is to put those images on paper.