Do you have difficulty remembering your dreams? Have you ever experienced the frustration of trying to recall an awesome dream only for it to slip away into oblivion? Or, maybe you are one of the 6.5% of people who believe they don't dream at all?
Perhaps you just want to remember more dreams so you can learn how to become lucid within them?
If you answered yes to any of these questions, then this is the perfect guide for you!
These techniques will significantly improve your dream recall so you will not only be able to remember more dreams, but also increase the chances of experiencing a lucid dream!
Warning! Make sure you are 100% certain that you want to remember more dreams before you begin because the process can be difficult to reverse!
If you are sure you want to go ahead, then all you need to do is follow these easy 10 steps to achieving perfect dream recall:
In order to achieve a perfect dream recall, the first and most important step is to start a dream diary.
Every morning when you wake up you need to record something about your dreams - even if it is that you can't recall anything! This tells your subconscious mind that remembering dreams is important to you and trains your mind to start paying more attention to your dreams. When your subconscious mind understands that you value your dreams, you will be able to remember far more.
Remember that most dreams fade within 90 seconds of waking so you need to think about your dreams as soon as you wake up. Just lie very still with your eyes shut and try to recall what you were just doing, then make a note of whatever comes to mind. After a few minutes you can switch to a different position, which may trigger more memories of the dream.
The most important thing is to not allow yourself to get distracted by thinking about issues not related to your dreams. You can think about the day ahead after you have written up your dreams!
Try to make a note of as many details as possible. You should include all details including colours, smells, feelings, location, people, sounds... everything and anything! You can even add sketches of any strong images from the dream to help you remember it later.
At first it may be difficult to recall much of your dreams but try to at least describe an emotion, feeling or some kind of fragment of a dream memory. With practice you will be able to recall more and more and you will be well on your way to achieving perfect dream recall. You will then be able to record entire dreams or even multiple dreams in the same night.
Once you have achieved perfect dream recall you will be able to recall 1-5 dreams every night (far above the average of 1-2 a week).
How you record our dream/s is up to you; you can keep a pen and notebook by your bed, use a voice recorder or you can use an app. There are pros and cons for each which you can read more about here, but what matters most is that you consistently do it every morning before getting up out of bed.
After a few weeks of keeping a diary you will start to notice things that regularly keep popping up in your dreams. It could be certain people, places, objects, themes, etc. These are what we will refer to as your dream signs. Make a note of these in the front of your dream diary and simply ask yourself upon waking if you saw any of these signs in your recent dreams. This can sometimes prompt you into remembering entire dreams!
Secondly, your dream signs can be used to help you achieve a lucid dream by acting as a trigger to remind you to perform a reality check.
On mornings where you have written more than usual in your dream journal or achieved lucidity, make sure you add notes about anything you did differently before falling asleep e.g. any food/drink/supplements you took, or techniques you used. This way you can look back and see what works best for you and what doesn't.
The second technique to helping you to achieve perfect dream recall is to use herbs and herbal products. There are many natural herbs that can help, and they can be used in many different ways such as in tea, smoked, vaped, hung by the bed, added to a bath or stuffed inside dream pillows. Check out this page for more great ideas.
One of the best herbs for dream recall is Ginkgo Biloba, also known as Maidenhair. Ginkgo is a tree native to China and has been used as a herbal remedy to treat many conditions, including dementia and Alzheimer's. It works by relaxing blood vessels and increasing blood flow. The increased blood flow helps improve memory and therefore dream recall.
Other known herbs to help you on your way to achieving perfect dream recall include:
Where To Buy Dream Herbs
You can find these herbs in all my lucid dream herbal blends which I sell on eBay, available to buy here. These herbal blends are not only great at improving your dream recall, but also great at increasing the chances of a lucid dream (dreams where you realise you are dreaming and are able to take control).
Perfect dream recall begins with a great attitude. This means putting in as much effort with all the other steps as possible to show your subconsciousness you are taking this seriously.
If you wake up and think, '"Oh, I can only remember a tiny snippet of a dream; there's no point writing it up my dream journal". Then your subconscious mind thinks you do not value your dreams and you will be less likely to remember them in future.
On the other hand, if you make the effort every morning, make sure to follow all the other steps and really start to take a genuine interest in dreams, then you will find they come to you far more frequently.
The more you VALUE your dreams, the more you will remember them.
"Dreams are what you make of them... dream states respond to waking attitudes" - Patricia Garfield (Dream researcher).
If you want perfect dream recall, then you need to make sure you are not suppressing your dreams with any REM suppressing substances such as alcohol, nicotine and illegal drugs. REM is short for rapid eye movement and is the time during your sleep when most dreaming occurs.
If you do like to enjoy the odd alcoholic drink then at least try to keep to moderate levels and avoid in the hours before bed. Weed smokers will find they experience very vivid dreams if they try to quit as their REM sleep is no longer being suppressed.
Blood pressure drugs and antidepressants are also well known REM suppressants although these may be harder to avoid if you have been prescribed them.
New research from the University of Adelaide has found that taking vitamin B6 aids dream recall, which can also help to enable lucid dreaming. The participants in the study took 240mg of vitamin B6 immediately before bed and most reported improvements in dream recall by the end of the study.
On a personal note, I have found taking vitamin B6 is very effective at improving my own dream recall. My dreams are certainly more vivid and easier to remember after a few nights of taking a dose of B6 vitamins before bed. Vitamin B6 wont give you perfect dream recall just by itself, but used with other techniques, it can certainly be very helpful.
Make sure to use B6 on its own, not B complex. The studies where B complex was used instead of B6 alone did not have them same results. it may be that one of the other vitamins in the group counteracts the effects. Always check with a health care professional before taking anything that may interfere with any medications or supplements you are already taking.
If you want to try this, you should start with 100mg per day and work your way up to find the right dose for you. If you take doses of 200mg or higher, please make sure you only do this for a few days at a time, as high doses taken for long periods can lead to a loss of feeling in your arms and legs know as peripheral neuropathy.
B6 can also be found naturally in foods including spinach, carrots, red meat, fish (particularly tuna and salmon), peanuts, wheatgerm, milk, eggs and cheese (which is partly the reason why cheese is well known for producing vivid dreams).
We all know it is important to get into a solid sleep routine where you are able to get a good 7-8 hours of sleep every night. And we also know that getting more sleep means more REM time, therefore giving you more dreams to remember. But, what is even better to do if you really want to remember a dream or two, is to interrupt that routine!
I do not advise you to do this regularly but if you are someone who really has trouble remembering your dreams then this could be an opportunity for you to catch one in the act!
Once you have used this technique a few times, you will be able to benefit from the other dream recall techniques so you will not have to do this very often.
Just set your alarm for a few hours earlier than normal and hopefully it will wake you right in the middle or at the end of a dream, which will make the dream much easier to remember.
Another option is to drink 2-3 glasses of water before bed. Your body will naturally wake you right after a REM cycle (the best time to remember your dreams) for you to use the toilet.
Don't forget you can also use any natural interruptions to your advantage; next time your kids are sick, the neighbours are having a party, or any other time you know your sleep will be interrupted, get ready to record some dreams in the night as there will be a much higher chance than normal to be pulled out of REM sleep.
Don't forget to make a note of your dream in your journal before you fall back asleep!
Even if you have not heard the term, "prospective memory" before, you will certainly have already used it! When you need to remember something at a later date such as remembering to call somebody back, or remembering to attend an appointment, you are using your prospective memory.
Prospective memory is the ability to remember to perform a planned action or recall a planned intention at some future point in time.
Your prospective memory can also be used when you want to remember your dreams. You simply need to tell yourself that you want to be able to perfectly recall your dreams, repeat this before falling asleep, and your prospective memory will be set to recall your dreams when you wake up.
When you are ready to fall asleep, just say to yourself,
"My dream recall is perfect" or, "My dream memory is amazing".
Repeat as many times as it takes until you are asleep. Do this every night that you want to remember your dreams.
You can make this technique more powerful by visualising yourself writing tons of details down in your dream diary the next morning and don't forget to imagine how you would feel if you succeeded.
Guided hypnosis is a safe, effective method very similar to guided meditation. You simply choose a track aimed at helping you to recall your dreams, plug in your headphones and listen to the track as you fall asleep. You will be in control the whole time so there is nothing to worry about. It is just a way of relaxing you enough that your subconscious mind is quite and the idea of having perfect dream recall can be planted into your subconscious mind.
There are many great (and free!) tracks to listen to on YouTube. Here are the links to some of the best for helping you to achieve that perfect dream recall:
Make sure to have a good lie in every now and then. The longest period of dreaming happens just before we wake, so having a lie in will mean you wake up during that long REM cycle and will be more likely to recall your dreams.
Lying in late also gives you the opportunity to dip in and out of sleep, meaning you are more likely to remember multiple dreams. Just don't forget to note them all down in your dream journal!
When we truly believe in something it has a HUGE impact on our actions and therefore influences how we experience things. If you think you are someone that doesn't dream or if you believe you are terrible at remembering your dreams then guess what? You will always be terrible at remembering your dreams!
Firstly, do not worry... everybody dreams! Researchers have successfully demonstrated that even people who think they don't dream still dream every night! And secondly, if you are someone that doesn't remember any of your dreams, then you don't need to worry either as most people can learn to start remembering with practice such as following the tips above.
Remember that consistency and patience are key. With regular practice and persistence in these techniques, dream recall will improve over time.
So start writing your journal, avoid those REM suppressants, experiment with some different herbs and take some B6 if you want to, and just BELIEVE you will succeed, and your dream recall will be perfect in no time!
If you have tried all the above tips and your dream memory is still not as perfect as you want it to be, then try here for a really great ebook and you will effortlessly be remembering your dreams in no time!
I wish you every success on our journey towards perfect dream recall. Feel free to contact me if you have any questions and I will be happy to help.
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