 I want to talk about how to lose a dream if you stay up late in the night. Loads of you probably stay up late until 3-4am, especially video gamers, students and all sorts of people really. So sleep is something that not everyone gets right. This video is for you, because I know that there are people out there who struggle with this. It's very simple. Here's what you need to do. Firstly, if you can change your sleep pattern, meaning if you can actually go to bed at a sensible time, 100% you should do that. That should be your first priority before you look at anything else. Now this isn't always possible, especially if you work night shifts, especially if you like staying up late to play particular video games. I understand that. But it will, if you can do it, make a huge difference to whether you lose a dream or not. Because here's how losing dreaming works in very simple terms. We know that we lose a dream during our REM sleep mainly. There are other times, but mainly during our REM sleep. This is longest during the last part of the night. So by staying up late, what you're actually doing is you're stopping your body having the right amount of sleep, which I'm sure you already know, which then leads to you not having the right length of REM sleep, which then leads to you not having a lucid dream. It amazes me how many people will message me and say, Steph, why can't I lose a dream? I go to bed late, but that shouldn't stop me losing dreaming. And it's like they can't understand the connection between missing out on all this sleep and not losing dreaming. It's the same with cannabis. If you're smoking or drinking or whatever, if you're taking these substances, of course, it's going to stop you losing dreaming. So there are a few things that you can do about this. Like I said, firstly, try and fix that by going to bed at a sensible time. If you can't do that, look at trying the following things. You can take melatonin as a sleep spray, which is a really good sleep supplement. It's going to help you immediately fall asleep when you need to. That's a really big one. I've actually had really intense dreams when doing that, actually. I found that when I take even just a few sprays of melatonin spray, my dreams become very vivid, very intense. In some cases, even become nightmares, actually. So secondly, you need to make sure that you can actually lose a dream to begin with. If you can't lose a dream anyway, then trying to do it at 3 AM is just going to make it even more difficult than it would have been if you had actually not done that. So try and learn how to lose a dream properly. Watch other videos on my channel, learn about reality checks and techniques and that sort of thing. And once you are in a position where you're taking melatonin, you know how to lose a dream. What you're going to be aiming for is what's called REM rebound. So this, by the way, this is easier if you do this every now and then. You can't lose a dream every night. And by going to bed late, you're going to massively hold yourself back and you won't be able to lose a dream as often as someone who doesn't do that. But the best case scenario, you can go for what's called REM rebound. When you deprive your body of REM sleep, meaning when you stay up until 4 AM and then you go to sleep and then you might wake up at 10, for example, that's not enough time to sleep, of course. That's not your full eight to nine hours. So your body will be lacking the right amount of REM sleep. Your body will be in what's called a sleep debt. And this means that the body, when you do actually go to sleep, will try and claw back that REM sleep and give you a longer chunk of REM sleep to sort of make up for the sleep that you're losing. So in theory, you should be able to lose a dream more or less the same as someone who doesn't stay up late. So it's one of those things where there's going to be people who stay up late and they find that they can't lose a dream at all. And there's going to be people who stay up late and find that they have no problem losing dreaming because they have that REM rebound effect. It does vary from person to person. But what I would say is you will be holding yourself back by staying up late, that's a fact. And you can make it easier and more likely by doing things like reality checking more often, especially in the early hours of the morning as you're getting ready to go to bed and as you're getting ready to go to sleep. Now here's the most important tip of all. If you stay up late and if you are trying to lose a dream but you're finding it hard, the hormone melatonin is going to play a huge part in whether or not you can lose a dream. Melatonin is what helps keep us sleepy, relaxed, calm and sedated. That's why it's such an effective sleep document like I suggested earlier. But you can actually use your own body's biology and chemistry to naturally have more melatonin in your system which is then going to let you lose a dream more often. Here's how you do it. So this is a pair of blue light blocking glasses, biohacking glasses. And if I just show you at just the right angle, you might actually be able to see how there's a blue tint to the lens. Hopefully you can see that. Now what this means is that if you put these on in the evening, what will happen is you're going to be stopping blue light from entering your eyes, like for example from this lighting here, from the light above me, whatever, the blue light from those sources enters your retinas and stops your body producing melatonin. So if you're a video gaming up until 4 a.m. and you're not wearing a pair of glasses like these, then you're going to have a very hard time producing enough melatonin to actually fall asleep and lose a dream. And hopefully you can see that. Yeah, the pair of glasses like that, the biohacking glasses, very cheap. They're like less than $10 on Amazon. I'll put a link in the description to the ones that I use, but they're very cheap. And by doing that, so the goal is to wear those as soon as the sun goes down. When the sun goes down, you put the glasses on. You can leave all your lights on, you can still video game, you can still watch TV, whatever, as long as you wear those glasses. And here's the thing, two seconds of blue light exposure stops melatonin production for three hours. So even if you, you know, you need to take them off to scratch your eyes or something, keep your eyes closed, right? You need to be protective of your eyes at nighttime. Very important. And like I said, very easy to do with these glasses, but you need to be consistent with it. And you need to not let the blue eyes enter your, you need to not let the blue light enter your retinas. If you do that, you can stay up late and still lose a dream in theory. But like I said, important that you use the glasses. So, and they are actually pretty cool. If you just take a look at these now, they're very simple. There's no lens, okay? They don't magnify anything. So they won't affect how you're seeing things. They won't be blurry, for example. You probably won't even notice them, but they make such a huge difference that you'll wish that you brought them years ago.