Lucid dreaming — how to take control

Imagine you’re in the middle of a dream — maybe wandering through a forest or hovering above a mountain — and suddenly you realise you’re dreaming. You’re fully aware, but the dream continues. And now you can choose what happens next. This is lucid dreaming: a state where you’re conscious that you’re dreaming while the dream is still underway. It isn’t science fiction or mysticism — lucid dreaming is a well-documented phenomenon that research has studied for decades. And the best part? Most people can learn it.

What is lucid dreaming, exactly?

The term “lucid dream” was first used by the Dutch psychiatrist Frederik van Eeden in 1913, though the phenomenon has been known for much longer. In a lucid dream, you’re aware that you’re dreaming, which gives you the ability to observe the dream from a kind of meta-perspective. In some cases, you can also actively influence the dream’s plot, setting and characters.

It’s worth distinguishing between different degrees of lucidity. In its mildest form, you simply know you’re dreaming, but have little control. In its most advanced form, you can deliberately change your surroundings, fly, talk to dream characters, or explore the dream world however you like. Most people experiencing lucid dreaming for the first time land somewhere in between.

Research at universities such as Stanford and the University of Frankfurt has confirmed that lucid dreaming is a genuine neurological state. Using EEG measurements, researchers have shown that lucid dreamers have increased activity in the prefrontal cortex — the part of the brain responsible for self-awareness and rational thought, which is normally dampened during ordinary dream sleep. See the article on sleep stages for more on where lucid dreams fit into the night.

Reality checks — the foundation of lucid dreaming

The simplest and most widespread technique for achieving lucid dreaming is to build reality checks into your everyday life. The idea is that if you regularly ask yourself whether you’re dreaming while awake, this habit will eventually carry over into your dreams.

Here are a few common reality checks to try:

The finger check. Try pushing a finger through the palm of your other hand. In reality, the finger stops. In a dream, it often slides right through. This check is popular because it’s discreet and can be done anywhere.

The nose check. Pinch your nose shut and try to breathe through it. While awake, you obviously can’t. In a dream, you’ll often notice you’re breathing freely even with your nose pinched.

The text check. Look at a piece of text, look away, then look back. In dreams, text often changes between the times you look at it. Clocks and signs are especially unstable in the dream world.

For reality checks to work, it’s essential that you do them with genuine curiosity, not just as a mechanical habit. Every time you check, really ask yourself the question: “Am I dreaming right now?” Look around and notice details. This attentive attitude is what makes the check work while you’re asleep too.

The MILD technique — memory-based induction

MILD stands for Mnemonic Induction of Lucid Dreams and was developed by Stephen LaBerge, a pioneer of lucid dreaming research at Stanford University. The technique is well suited to beginners and requires no special skill.

Here’s how it works: as you’re falling asleep, or after waking from a dream in the middle of the night, repeat an intention to yourself. It might be something like “next time I’m dreaming, I will realise I’m dreaming.” At the same time, visualise yourself in a recent dream, but this time picture yourself realising that you’re dreaming.

The key is combining the intention with vivid mental imagery. Don’t just say the words — see it, feel it. Repeat the process until you fall asleep. Research has shown that the MILD technique is most effective when paired with the “Wake Back to Bed” method, where you set an alarm after five to six hours of sleep, stay awake for a few minutes, and then go back to bed with the MILD intention. This has some overlap with polyphasic sleep schedules, which also break the night into deliberate segments.

The WILD technique — a direct route into a lucid dream

WILD stands for Wake Initiated Lucid Dream and is a more advanced technique in which you deliberately stay awake while your body falls asleep. The goal is to move directly from wakefulness into a dream without losing consciousness along the way.

The technique involves lying still and relaxed while focusing your attention on a fixed point — your breath, for instance, or the images that appear behind closed eyelids. Eventually you may experience hypnagogic imagery — the vivid, often abstract visions that appear in the transition between wakefulness and sleep. If you can let these images develop without waking fully, you can drift into a dream with full awareness.

WILD requires patience and practice. Many people experience sleep paralysis during the transition phase, which can be unsettling if you’re not prepared for it. The body becomes temporarily paralysed, and you may feel pressure on your chest or hear strange sounds. It’s completely harmless — it’s the same muscle atonia that normally protects you during REM sleep — but it can feel frightening the first time. Knowing it’s coming makes it far easier to handle.

What can you use lucid dreaming for?

Lucid dreaming isn’t just an entertaining experience. There are several practical and therapeutic uses.

Overcoming nightmares. For people troubled by recurring nightmares, lucid dreaming can offer a chance to change how the dream unfolds. Instead of fleeing a threatening bear or a dark storm, you can turn and face the threat. Research has shown this can reduce the frequency and intensity of nightmares over time.

Creative exploration. The dream world has no physical limits. You can fly over cities, explore fantastical landscapes, or meet anyone you like. Artists, musicians and writers have reported that lucid dreaming gives them creative inspiration.

Motor skill practice. Studies have shown that rehearsing physical movements in a lucid dream can improve motor performance while awake. Athletes and musicians have used the technique as a supplement to regular practice.

Self-exploration. Talking to dream characters in a lucid dream can offer surprising insight. Many report that dream characters represent aspects of their own mind, and that the conversations can feel deep and meaningful.

Weighing the benefits and the risks

Lucid dreaming is generally considered safe for most people. But there are a few things worth being aware of.

On the positive side, lucid dreaming can improve self-awareness, reduce nightmares, and enrich your dream life. Many experience it as a source of joy, creativity and personal growth.

On the other hand, intense focus on dream awareness can, in some cases, disrupt sleep quality, especially if you’re using techniques that require waking in the middle of the night. Some also report that the line between dream and reality can feel blurred during periods of heavy lucid dreaming practice. If you notice this, it may be worth taking a break.

For people with certain psychological conditions, such as dissociative disorders, lucid dreaming should be practised with caution and ideally in consultation with a professional.

A skill worth the practice

• Lucid dreaming is a scientifically confirmed state in which you’re aware that you’re dreaming.
• Reality checks in daily life are the simplest place to start.
• The MILD technique combines intention-setting with visualisation and suits beginners.
• WILD offers a direct route into a lucid dream, but requires more practice.
• Lucid dreaming can be used to manage nightmares, explore creativity and practise skills.

Like most skills, lucid dreaming takes patience and regular practice. But the reward — access to an entire world you can shape yourself — is well worth the effort.

Sources and further reading

• Matthew Walker, Why We Sleep (2017) — the REM sleep lucid dreams arise from, and why they’re most common toward morning.
• Carl Gustav Jung, Memories, Dreams, Reflections (1961) — Jung’s descriptions of consciously entering and working with dream imagery.
• G. William Domhoff, The Scientific Study of Dreams (2003) — a sober look at what dream research can and can’t say about controlling dreams.