While you’re remembering, focus your gaze on the first object you see as you open your eyes. Look at the object; focus on it. That object will most often take the vague recollection of your dream to a place mark in memory where it is easier to recall details. A doorknob, a light bulb, or a nail in the wall, for example, will help you to settle into memories of what you had experienced while sleeping.
If you can’t remember anything about your dream, write down the first thing that comes into your mind upon waking. It may be related to the dream in some way, and it might trigger recollections. Also write down how you’re feeling when you wake up. The emotions you experience in a dream typically remain, at least for a brief period, when you awake, so if you wake up anxious or elated, ask yourself why.
This is only recommended for people who get adequate sleep and who can fall back asleep easily. Otherwise, skip this step. Since you usually only remember the last dream you had, you can remember more dreams by waking up several times during the night. We go through a complete sleep cycle approximately every 90 minutes, so you may find it productive to set your alarm to wake you at some multiple of 90 minutes (such as 4. 5, 6, or 7. 5 hours) after you expect to go to sleep. Dreams in the latter half of the night are typically longer than those you dream soon after going to sleep, so you probably want to wait until at least the 4. 5 hour mark to intentionally wake yourself.
Most people need between 7 and 9 hours of sleep every night to achieve the right amount of rest. People who sleep less than six hours have a hard time remembering dreams, because longer, more vivid dreams take place later in the sleeping cycle. Create a restful sleeping environment. [4] X Research source Eliminate noises and distractions that might be preventing you from falling into a deeper sleep. Wear earplugs if necessary, and make sure you have heavy curtains that block out light from outside.
Always put the pen in the same spot so that you don’t have to search for that, either. (You can write down where you put your pen or other things before you go to sleep so you can find them later. ) An alternative to writing your dreams is to keep a tape recorder near your bed or under your pillow so that you can verbally recount what happened in your dream.
If you can wake up without an alarm clock, you won’t have to worry about turning it off. [5] X Research source If possible, try using a gentler way of waking up. Ask someone to wake you gently and without talking to you or hook up a timer to the lights in your room. Many people find that they are able to better recall dreams if they don’t use an alarm clock.
Avoid taking your phone or laptop into bed with you. Emailing and checking texts right before bed doesn’t give your mind the time it needs to clear. Try meditating, or using the classic counting sheep technique, to free up your mind.
It might help to open your eyes and look at the object you first saw when you woke up.
