 Alright guys, welcome back. So I know it's been a while, but in this video I'm going to talk about how to have more vivid dreams at night now when I say vivid dreams I mean like really vibrant intense you feel like you're right in the middle of what's going on compared to what most people experience sadly, which is sort of fuzzy hazy Types of dreams where you can't really focus on what's going on You know, maybe you'll have like a fragment of the dream where you folk You can see what's going on and the rest of the time. It's just a hazy mess. You wake up You can't really remember what happened. So in this video, I'm gonna teach you how to not do that How to have the really vivid exciting intense dreams and experiences that you can actually remember Because let's be honest. Why would you want to have a fuzzy dream? You know, you we all want to have Those types of dreams where it seems so real and vivid that you can almost reach out and touch it and then when you wake up you have the incredible memory of that dream and Like I said in many other videos to your brain That is the same as if you'd actually done the thing if you have a really vivid dream about, you know Skydiving for example to your brain. That's the same as if you had actually skydived the same neural circuits fire in your brain It's very interesting. I mean I can go on for ages about that. Can I but I'm not gonna do that I'm not gonna ramble on so let's just get right into it. How to have more vivid dreams So number one you need to keep a dream journal If you don't keep a dream journal, you're gonna have a hard time remembering your dreams because like I've said in other You know many other videos You need to keep a dream journal to train your subconscious mind to actually remember dreams if you don't do that You're gonna find it very hard to have Any sort of dream recall let alone vivid dream recall. So make sure you're keeping a dream journal. That's really really important And there are many ways of doing this by the way you can actually use I've recently Been updating my lucid dreaming app if you just type in how to lose it on the the iPhone store You can find my lucid dreaming app It's going to have a night mode so that you don't get woken up by the glaring You know flash of light if you're trying to write your dreams down early in the morning That's not out yet, but by the time you watch this it might be out Yeah, so just check it out since I've been lucid dreaming to the iPhone store and look for my logo Which is the eye, you know the gray and black eye It's now changing to be the black and blue eye with a little crescent moon in where the pupil should be number two And this is one that will also help your sleep quality is to take melatonin supplements Now you don't have to take supplements by the way What I mean is just increase the level of melatonin in your system when you're trying to go to sleep This is really important melatonin is known as the hormone of darkness because it really does help you sleep As we go through the day, you know our body Over time leading up to the point where the sun goes down starts producing more and more melatonin The more melatonin you have in your system the more you will be able to fall asleep It's like a sedative and most people don't have enough melatonin because they watch You know TV screens and things late into the night which stops your body producing melatonin because of the blue light I've made other videos about this But if you want to have more vivid dreams, you need to increase your level of melatonin Easy ways of doing that is you can take a spray you can get melatonin sprays now We just spray it into your mouth. It's it tastes like mint or whatever and it's really easily absorbed or You can do other things like just general biohacking, you know, you can wear a pair of blue light blocking glasses blue light blocking glasses Which will stop the blue light entering your eyes helping your body to produce melatonin You know, I'll try and link to these in the description if you're watching this on YouTube But the other thing is just to make sure that you keep a consistent sleep habit You know, you go to bed at roughly the same time But more importantly you wake up at the same time every morning This is really important even on weekends because it helps you train your body to produce melatonin throughout the day So that as you naturally get closer to the evening you start feeling tired because there's enough melatonin in your system It's really important and it's a simple thing That would really make a difference to not only the quality of your sleep But also to how vivid your dreams are and also how much you can remember of them because like I said dream recall You know, it's there's no point lucid dreaming if you can't remember the dreams to begin with you need to have a good level of dream recall And we're going to get onto more powerful tips now So don't go away just yet. There's some really powerful ways and hacks that you can use to have much more vivid dreams I'm really excited about this. So stick around number three is listening to music while you sleep Now, this is something that I've done a few times and I know that the youtuber Daniel Love actually made Custom dream audio tracks to listen to while you sleep to sort of guide you into a certain Let's say feeling a certain emotional state, which you can subconsciously absorb and as it's been proven many times sound Enters your dream in some way So if you have, you know a certain type of music playing while you're sleeping That type of energy and emotion from the music will then enter your dream and influence it Now you won't hear the whole track, you know, just as if you were awake, but you'll hear little fragments of it You know, maybe it's like the piano music in the background Maybe it's the rain noises and then suddenly you're on a beach and it's raining You can influence your dreams with music So and this is another way of becoming more having more vivid dreams because the more senses you involve when you're dreaming The more you'll be able to remember it Senses are highly linked to memory and dream recall if you can involve all of your senses You know whether that's auditory kinesthetic, you know everything like that You will be much more able to remember those dreams in the morning So try it out try listening to some sleep tracks from, you know Daniel Love as an example the lucid guide or you can listen to your own ones You can just even just leave rain noises on or whale noises on in the background while you sleep That's gonna really make a huge difference to to how vivid your dreams are now If you don't want if you sleep the partner for example, or if you don't want to have Music playing out loud you can actually use what are called sleep phones a sleep phone is a What what we what we could call? Sleep headphones. This is the particular brand that I use which is sleep phones and Basically, they're just really comfortable as a headband that you put on and the headphones themselves are actually embedded in the material here They're actually embedded in the material here And what that means is that you can lay on your side like most people are side sleepers and The headphones don't feel like they're burrowing a hole into your brain. They're comfortable to wear is what I'm saying So and that worked with you know Bluetooth again links for the sleep phones will be in the description But I'll also give a link to just a generic pair that you can get I mean you don't have to get these ones This is just a pair that I use I've tested a few of them So yeah sleep headphones, but more importantly just listen to music while you sleep Doesn't have to be a track can do to be rain noises whale noises Ambient sounds even piano music, but listen to something guarantee your dreams will be more vivid number four Set your alarm to wake you up in the middle of your REM sleep REM stands for rapid eye movement And it's when you have the most It's when you're most likely to dream to lucid dream and also to remember those dreams the REM sleep This normally happens in the last sleep cycle of the night Which is usually roughly 10 to 15 minutes of REM sleep you're going to get in that last sleep cycle So sleep cycles are made of 90 90 minute chunks of time within those 90 minutes You have five sleep stages in the last sleep stage of the cycle So at the last part of that 90 minutes you have REM sleep So you want to time this you know to wake you up at the right time You want to try and set your alarm to go off after roughly six hours of sleep So let's say if you go to sleep at 12 you want to have your alarm going off at 6 a.m To wake you up hopefully just before or just in the middle of your the last sleep cycle Or the last one or two sleep cycles of the night so that you can hopefully get in the middle of your REM sleep And then when you do that you can either go back to bed You know with the intention of lucid dreaming you can do the wake back to bed or the wild technique But if you just wake up during that time, it's very likely you will remember your dreams Just by waking up at the right time because here's what happens Most people when they dream sorry when they sleep they have loads of different sleep cycles let's say five sleep cycles of 90 minutes roughly per night and a lot of people dream in every one of those sleep cycles the problem is when you have one sleep cycle You have a dream and then you go into the next sleep cycle the next 90 minute segment You that tends to overwrite the memory of the first dream Now this doesn't happen all the time and there are people lucky people who can remember dreams from all of their sleep cycles But what usually happens and certainly what I found to be the case is that your last sleep cycle The dreams you have in that part of the night will tend to overwrite the dreams that you have in the other parts of the night That's not always a bad thing because like I've said that is the longest period of REM sleep So it's the best dream. So you're actually remembering hopefully the best part of the night's dreams But it does mean that you get rid of or you know overwrite the memories of all of those other dreams that you've had during the night a Way of avoiding that or at least a way of getting one extra sleep cycle It's just to wake yourself up before your last 90 minute sleep cycle so that you at least remember two Dreams, you know two nights two sleep cycles worth of dreams instead of just one now I do actually have I did create my own technique for lucid dreaming called a 90 IELD the 90 induced lucid dream And as the name suggests that technique involves basically Waking yourself up every 90 minutes for the whole night so that you remember dreams from every single 90 minute sleep cycle Very tiring. It's going to make you feel rubbish in the morning But you will remember potentially five or six dreams in one night There's also a very good chance that one or two of them will become lucid just because you're waking yourself up at the Right time. You're keeping your serotonin levels up, which are responsible for critical thoughts and self-awareness to you Basically guarantee you're going to have one lucid dream if you do this every day for a week, but I wouldn't recommend that Why because you will feel tired and it's not good to interrupt your sleep For much longer than a day, you know, and this goes for the wake back to bed as well. You shouldn't be doing it You should be ideally having eight hours of uninterrupted sleep But of course we're lucid dreamers, you know, we don't care about that too much because we want to get those lucid dreams in We want to have those awesome experiences and although it would be healthier to sleep for eight hours non-stop it the truth is that you're more likely to lose a dream if you do interrupt your sleep and Actually, you know cut your REM sleep in half or at least enter that last sleep cycle of the night With whatever method you want wake back to bed wild the 90 odd whatever So long story short set your alarm to wake you up during or before your last sleep cycle And that's it. That is my in my opinion the most powerful tip for having more vivid dreams You can also supplement with things like vitamin B6. This is mainly for dream recall But it also makes the dreams more vivid You can also look at things like the ingredients of a supplement called mind lab pro Which I'm not going to go into the all of the ingredients because this is not a review video I do actually have a review video of that supplement if you want to check that out I'll link to that in the description But in a nutshell, it's good for lucid dreaming in general Now one caveat of that is it's not it's not a specifically designed lucid dreaming supplement because you know for that you would look at things like Hooper's in a Alpha GPC and you would try and you know, it's not that it's more for overall awareness and mental function and memory That's what it's mainly for it's a new tropic But I found that my dreams when I take that new tropic are much more vivid and more of them are lucid So, you know, it's neither head. It's so you know, it's neither here nor there But if you are interested in it there is a link to that in the description and there is a link to my review of that in the description at this point You're probably wondering how many links can I fit in the description? Well, the truth is I could fit as many as I want But hopefully they will all be useful to you hopefully, you know You care in some degree you want to have a look at one of them because it's a useful resource for you. Anyway The plan going forward is to make about one to two videos per week And they will also be, you know, released as a podcast episode if you are listening to the podcast version then try and you know follow on whatever platform you're on and also go to the YouTube channel how to lucid.com because That's where you know, you can get to know me a bit better You can see a bit more of what's going on. That's all for now guys Leave a comment letting me know what you think about this and I'll see you in the next video done