Each and every night, your brain transitions through different stages of sleep.
Each stage has different effects on your body - from physical restoration during deep sleep, to memory consolidation during dreams.
All together, these stages add up to about 90-110 minutes, making up one complete sleep cycle.
We used to identify five stages of sleep (as above) but recently Stages 3 and 4 have been grouped together for their similarities.
Let's take a closer look at those four stages:
Your longest and most memorable lucid dreams usually occur in the fourth and fifth sleep cycles of the night - after about six hours of sleep - during the REM sleep stages. Critically, during these later sleep cycles, periods of REM sleep become longer.
The graph shows REM sleep occurring at the end of each sleep cycle. This is your most memorable dream time.
If you don't wake up to an alarm, you'll find you often wake directly from a dream, which makes it much easier to remember. When this happens - don't move. Just allow yourself to gently re-enter the dream, while thinking "I'm dreaming".
This graph also shows how it's essential for lucid dreamers to get sufficient shuteye and not miss out on REM sleep by cutting sleep short. Indeed, the more chances you have to sleep in, the better. Sleeping-in allows extended REM time in the morning, more vivid dreams, and more chances to become lucid.
So, how much sleep do you meed?
It seems that the amount of sleep required differs from person to person, however as a rough guide experts have come up with the following daily sleep guide based on age:
What's also important is to look at how you're waking up - ie, after how many sleep cycles.
If you wake to an alarm every day, your sleep is likely to be interrupted mid-cycle. This is such a common problem it's known as getting out of the wrong side of the bed. This may also explain why you're not a morning person.
An alarm cuts your sleep short arbitrarily and denies your final REM phase. It's much healthier to wake up after the cycle is complete which is what happens without an alarm.
Fortunately, there is a growing array of sleep tech to achieve this without being two hours late for work every day. These gadgets and apps can track your sleep cycles and wake you only once a cycle is complete.
We can measure the length of dream time using an EEG machine which reads brainwave activity. Dreams are directly correlated to REM sleep - to the extent that your eyes can move and track in the same direction you are looking in the dream.
The brainwave readings tell us that REM sleep at the end of the first sleep cycle lasts only a few minutes. Much of the first cycle is dedicated to non-REM sleep, driven by the need for physical rest. So, these early dreams are often fleeting. You are unlikely to remember them and they're unlikely to yield lucid dreams.
As you sleep on through the night, your REM phases grow longer in each sleep cycle. By morning, your fourth or fifth sleep cycle (ending when you wake up for the day) may allow for 45-60 minutes of uninterrupted REM sleep. It's perfect for lucid dreaming.
Every now and then I hear an urban myth about lucid dreaming that someone had a dream that encompassed an entire lifetime.
I've had such a dream, while taking the dream intensifier, Calea Z. Time seemed to stretch and I felt like I was in this dream for years. But as vivid as the dream was, I didn't literally experience those years, minute-for-minute. It was more like watching an epic movie that spans 200 years in the space of two hours, yet you feel like you were there longer.
Generally, the timeframe of regular dreams are in line with reality. However it's always difficult to judge the length of a dream from the first-hand perspective of dreaming it. Whether you're lucid or not, time can be distorted in dreams - and there are a lack of constants against which you can measure the passing of dream events.
So, if you feel a dream lasted for days or years, it's just your perception of events in the dream that made it seem to last so long. I don't believe that such dreams - however mind-blowing in their realism and adventure - are comparable to the experience of real time passing in the waking world.
Like regular dreams, lucid dreams can last anywhere from a few seconds up to an hour (and possibly even more). For me, a typical lucid dream lasts 10-20 minutes.
Most beginners find their lucid dream collapses within a few seconds because the emotions of becoming lucid are so overwhelming. However with a few simple dream stabilization methods, you can massively prolong your lucid dreams.
As soon as I learned how to prolong my lucid dreams, it opened up a world of possibilities. My dream world posed a new adventure playground, in which I could travel anywhere and do anything I wanted to with complete clarity and awareness. What's more, these stabilization techniques serve to enhance the dream clarity and my ability to control it, while preventing me from waking up prematurely.
For step-by-step tutorials on lucid dream induction and exploration, check out The Lucid Dreaming Fast Track, my online study program for beginners and beyond.
Access Rebecca's popular e-course, 10 Steps to Lucid Dreams, plus personal insights and links to her best web content. 30,000 people are on board.
The coolest brain hack I've ever experienced is the Wake Induced Lucid Dream - or WILD. The name says it all: during a WILD, you literally hand-off your awareness from a physically waking state directly into a sleeping lucid dream state. Though not the easiest lucid dream technique, it does have two big advantages. Lucidity on demand - choose when you have a lucid dream. Peak lucidity - it's the most vivid type of lucid dream available. In this tutorial, I explain how to have a Wake Induced Lucid Dream via two routes: visualization (using your hypnagogia) and the out-of-body exit. Buckle up, Dorothy, 'cause Kansas is going bye bye.
So here's a quirky little nighttime oddity that can strike terror into your soul. Sleep paralysis. It's the mechanism that stops you from acting out your dreams. It happens to you every single time you go to sleep, and you've probably never even been aware of it. There's a lot to say about sleep paralysis. One the one hand, it's a very normal bodily process. One the other, it can be a terrifying sleep disorder. And on the third hand (yes, that's three hands now) it's the gateway to the lucid dream world. It covers quite the spectrum of emotions.
Want to get your hands on some futuristic technology? Then why not use your lucid dreams to explore new scientific concepts and developments? In fact, it's thought that numerous well-known scientists including Nikola Tesla exploited their dreams to simulate theories and prototypes in action. Here are five futuristic concepts to get your dream cogs in motion.
So you want a real challenge for your next lucid dream? Check out these thought experiments. They have no right or wrong answers, at least as far as we can prove in 2015. If you undertake any of these - please add a comment below. The beauty is that everyone's experience will be different and I'm eager to read your results.
So you want to know the easiest way to start lucid dreaming? You found it. I've been lucid dreaming since I was 14 years old. Over the years, I've researched a lot about lucid dream induction. I have practiced many different exercises and developed my own ways to become lucid and stay conscious in the dream state for longer. The following is a snapshot of all that work. It's my big picture take on lucid dreaming for beginners, whittled down into 5 sensible steps to prime your mind for lucid dreams.
Experts agree that everyone is capable of having lucid dreams. Dreaming itself is a normal function of the mind. We all dream every night, even if we don't remember. And we all achieve conscious awareness while awake every single day. So what does it mean to combine these states? Why, the amazing ability to have conscious - or lucid - dreams. Sounds simple, doesn't it? So why do I keep hearing from people who say they can't achieve their first lucid dream?