How to Improve Dream Recall: Understanding REM Sleep

The Science of Dreaming and How to Improve Dream Recall

Many people are convinced that they do not dream, often saying, “My head hits the pillow and I’m out for the count,” and when they wake up, they cannot recall having any dreams. However, scientific research confirms that we all dream at regular intervals throughout the night.

Understanding REM Sleep and Dreaming

Every 90 minutes or so, your eyes move rapidly around under your closed eyelids. Simultaneously, your brainwaves become highly active, almost as though you were awake. This period is known as ‘Rapid Eye Movement’ or ‘REM sleep,’ during which you dream. In the early part of the night, when sleep is deepest, the REM periods are short, lasting only a few minutes. Towards morning, as sleep becomes lighter, the REM episodes lengthen. The final dream before waking can last up to 45 minutes.

Why You Feel Immobilized During Nightmares

During REM sleep, your body is immobilized. This explains why you may feel paralyzed if you have a nightmare where you try to run or scream. Sleepwalking and talking occur between REM periods when the body is no longer immobilized.

Why Some People Remember Dreams Better Than Others

While some individuals naturally have a talent for remembering their dreams, particularly those with emotional, creative, or introverted personalities, others struggle to recall anything. Accurate dream recall is a skill that can be learned through interest, enthusiasm, and routine practice.

Tips to Improve Dream Recall

If you have a stressful lifestyle, avoid watching television late in the evening. Instead, spend a few minutes relaxing and letting go of the day’s concerns. If you have trouble unwinding, light reading can be helpful, and avoiding alcohol or coffee late at night is essential as these can inhibit dream recall. Sleeping pills can have the same effect.

Keeping a Dream Journal

Keep a pen and notebook within easy reach of your bed. Leave the notebook open and write the date as a signal to your subconscious mind that you intend to remember a dream. As you start drifting off, tell yourself, “Tonight, I shall have a dream and remember it in the morning.”

How to Recall Dreams in the Morning

When you wake up, lie still with your eyes closed. Allow your mind to stay relaxed and drift back until you recall a fragment of a dream. Even a single image is a good start. Write down anything you remember immediately, no matter how trivial. Make it a habit to record something, even your mood upon waking, before getting out of bed. Changing your position in bed or hearing a loud alarm clock can erase your dream from memory.

Patience and Perseverance

Remember, no skill is acquired overnight. Be patient and persevere as you practice remembering your dreams.

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