The benefits of lucid dreams

Lucid dreaming has amazed humans for centuries, offering a unique window into the subconscious world. These dreams have been the subject of numerous studies and debates in the field of science and spirituality.

Through this text, we will explore the distinctive characteristics of lucid dreams. In addition, we will review their neurobiology, benefits, techniques to induce them and the possible associated risks.

What are lucid dreams

They are those dreams in which the person is aware that he is dreaming while he is dreaming. So its main characteristic is that the dreamer is able to recognize himself as an active part of the dream world he is experiencing.

Another distinctive quality of this class of phenomena is that the individual can control their behaviors during sleep. Some can even influence the construction of dream scenarios, allowing them to create objects, fly, etc. However, not everyone can control the dream once they are aware of it; Some wake up immediately when they recognize that they are dreaming.

Lucid dreams can be more vivid than normal dreams. There are those who describe that they are more real than reality itself. What is true is that, given the increase in consciousness and taking control, they are experienced as more real than any other type of dreams or nightmares.

Neurobiology of lucid dreams

A study published in the journal Sleep set out to find the physiological correlates of lucid dreams. The authors described this phenomenon as a dissociative state that has both waking and sleeping qualities. This indicates that there is a particular modification in brain activity.

The results indicate that, during lucid dreams, The brain shows activity patterns similar to the REM sleep phase, but with some differences. In particular, there was stronger activity at a specific frequency (40 Hz) in the front part of the brain.

Additionally, “coherence” (which is how different parts of the brain communicate with each other) was similar when people were awake and when they were lucid dreaming. This coherence was stronger in lucid dreams than in normal REM sleep, especially in the frontal lobe.

This allows us to maintain that lucid dreaming is like an intermediate point between being awake and the REM phase, with unique characteristics in brain activity. It is a hybrid state that combines physiological characteristics of wakefulness and sleep.

The frontal activity hypothesis

Consistent with the above, research from Medical Hypotheses found support for the lucid dream hypothesis which suggests that It is related to greater frontal activity during REM sleep.

Since the frontal lobe is considered the executive center of the brain and plays a role in self-awareness, working memory and attention, the hypothesis proposes that The increased activity in this region during the REM stage allows the occurrence of executive functions during sleepwhich facilitates lucidity.

In other words, when there is greater activity in the frontal lobe during REM sleep, a person is more likely to be aware that they are dreaming and can control or influence the content of the dream.

The occurrence of this phenomenon may also be due to neurobiological differences. Until now, some researchers believe that People with greater lucidity in their dreams have a more abundant amount of gray matter in the frontopolar region than those who have less lucidity.

The brain and lucid dreams

According to the Cognitive Neuroscience of Lucid Dreams (2019), the areas of the brain active during these dreams are:

frontopolar cortex: This area is related to metacognition, which is the ability to think about one’s own thoughts. It’s like when you reflect on what you are feeling or thinking. This area is also related to self-reflection and self-awareness.Parietal cortex and precuneus: These areas are related to memory, self-perception, and feelings of control or agency. During a lucid dream, these cognitive abilities are more present.Occipital and lower temporal regions: These areas are related to vision. Although both lucid and non-lucid dreams have images, lucid dreams can have clearer and more vivid images.

In short, during a lucid dream, certain areas of the brain that are related to self-awareness, reflecting on one’s thoughts, and vision are more active compared to a normal dream.

Benefits of lucid dreams

Next, we will review some benefits that these dreams could have. These possible positive effects were taken from research carried out by Remington Mallett and his collaborators in 2022. This work sought, among other things, to quantify the positive and negative aspects of the search for lucid dreams.

1. Improve dreams

Lucid dreaming allows dreamers to have a certain level of control over their dreams, which helps them perform specific actions, such as flying or having rewarding experiences. This ability to control and direct dream content can result in more pleasant and satisfying dreams.

2. Reduces nightmares

These dreams offer dreamers the ability to change the content of a nightmare or even end it entirely. For example, a lucid dreamer might tell the scary characters in the nightmare to leave or might decide to wake up to end the nightmare.

3. Improves mood

After having a lucid dream, especially one that was particularly positive or meaningful, dreamers often wake up feeling euphoric or excited. Lucid experiences could result in a increased confidence and a more positive mood upon waking up.

4. Strengthens motor skills

Motor practice in lucid dreams is a type of mental training where the individual, even if he is physically asleep, can practice different motor skills in his dream. This lucid dreaming technique can enhance performance in future situations.

How to have lucid dreams

The mystery surrounding these dreams increases people’s interest in experiencing them. However, achieving this is not an easy task. Next, we will present some techniques that could be used to induce them, although they should not be completely trusted, since empirical studies are needed to validate them as effective for this purpose.

1. Facilitate the REM sleep phase

Lucid dreaming occurs during the REM stage of the sleep cycle, which is when we experience all types of dreams. Spending more time in this stage increases your chances of having a lucid dream.. It is essential to ensure you get enough sleep so that the body can properly move through the four stages of sleep. To apply this strategy it is recommended:

Maintain a regular sleep schedule. Exercise regularly. Avoid electronic devices before bed. Create a relaxing environment for sleep. Avoid caffeine and alcohol before bed.

2. Write a dream journal

It is believed that keeping this journal can induce lucid dreams. By writing down dreams, she trains her brain to be more aware of them. How to apply it should:

Use a notebook, sticky notes, an app, etc. Write down your dreams when you wake up. Review your journal regularly to familiarize yourself with your dreams.

Lucid dream induction techniques

You’re probably wondering how can I induce a lucid dream? Well, there are specific techniques to intentionally enter a lucid dream. Among the most notable are:

Wake Back To Bed (WBTB): An alarm should be set to wake up approximately five hours after sleeping. When you go back to sleep, you may re-enter the REM stage, while still conscious.Mnemonic Induction of Lucid Dreams (MILD): It consists of repeating, before going to sleep, that you will have a lucid dream during the night.Wake-Initiated Lucid Dreaming (WILD): It is based on forcing entry into REM sleep from wakefulness while maintaining consciousness. This can be done by lying down until you have a hypnagogic hallucination.

Reality Checks

It is also speculated that performing reality tests during the day may increase the chances of having a lucid dream. These tests help train the brain to be more aware during sleep. There are several reality checks, such as the following:

Push fingers against opposite palm. If they pass through, you are dreaming. Cover your nose. If you can breathe, you are dreaming. Read a text, look at it again, and if it changes, you are dreaming.

Risks of lucid dream induction

Continuing with the work of Remington Mallett, we will review some of the notable negative aspects of the pursuit of lucid dreaming.

1. Lucid dysphoria

Lucid dreaming can end nightmares and prevent their recurrence, but also can induce distressing dysphoric dreams. Dreams in which the dreamer is aware of frightening events can result in a negative experience.

2. Sleep badly

Although many recent studies have found no negative impacts of lucid dreaming on overall sleep quality, this may have some negative impact when induced by constant sleep interruption. This could cause long- and short-term sleep problems.

3. Confusion of reality

Some individuals have expressed confusion about their state of consciousness, including false awakenings and difficulty determining whether they are dreaming or awake. This can lead to a feeling of disorientation or strangeness.

4. Sleep paralysis

Sleep paralysis is another negative experience associated with lucidity. Although it does not imply awareness of the dream, it has a strong relationship with lucidity. During sleep paralysis, people may feel immobilized and scared, often accompanied by visual or auditory hallucinations.

5. Unwanted lucid dreams

Some individuals have mentioned having natural lucid dreams and not being able to stop them despite wanting to do so. These unwanted dreams can be exhausting or overwhelming for the dreamer.

Lucid dreams: knowing more about the dream world

Lucid dreaming offers a unique experience that allows dreamers to explore and control their dream world. Although they may offer benefits such as improved mood and reduced nightmares, they also come with certain risks, such as lucid dysphoria and sleep paralysis.

It is essential that those interested in experiencing lucid dreaming be informed and approach the process with caution. The mind is…