Remembering your dreams can be about memory, but it’s about the space you create for yourself before bed. The more relaxed and intentional your nights are, the easier it becomes to carry that awareness into the dream world.
These gentle and simple rituals don’t take much time, but when done consistently, they help your mind stay open and tuned in to your dreams. If you’re curious to try lucid dreaming, these tips are a great guide or refresher.
1. Put Your Phone Away Earlier
Screens mess with your sleep, especially if you’re scrolling until the moment you knock out. Try setting your phone aside 30–60 minutes before bed. Use that time to wind down, journal, meditate, stretch, or just sit with soft lighting and quiet music.
2. Set a Clear Intention
Right before you sleep, set a clear intention like, “I will remember my dreams.” Say it out loud, or write it in a journal beside your bed. This small ritual sends a big message to your subconscious.
3. Drink a Dream-Friendly Tea
Herbs like chamomile, lemon balm, or mugwort are known for supporting sleep and vivid dreams. Sip it slowly. Let it feel like a signal to your body that it’s time to drift off into your dream space. I love blending chamomile and mugwort for a relaxing cup of tea before a night of lucid dreaming.
4. Create a Dreamy Environment
Your sleep space can even feel like a portal if you want it to. Dim the lights early, use warm tones, light incense, or add cozy touches like crystals or calming artwork. Even small tweaks help shift the energy.
5. Breathe Slowly and Deeply
Right before bed, take 5–10 slow, deep breaths. Let your body melt into the mattress. Think about each body part, from head to toe, and relax every muscle. Releasing physical tension before sleep helps you enter a deeper state and makes it easier to recall dream details in the morning.
6. Keep a Journal by Your Bed
You don’t need to write full pages. Even noting a word, feeling, or symbol helps build the habit. Just having a journal nearby can cue your mind to remember more when you wake up. The best time to remember your dreams is when they’re still fresh in your mind, so jot down anything you remember. You can even just write how you feel if you can’t remember your dreams.
7. Use Scents that Promote Sleep
Lavender, sandalwood, and frankincense are great for calming the nervous system. A pillow spray, diffuser, or even a bit of essential oil on your wrists can help your body associate that scent with rest and dreams.
8. Review Your Day, Gently
Close your eyes and mentally walk through your day from start to finish. Don’t judge anything, just observe. This reflection helps clear the mind and can encourage deeper, more vivid dreams.
9. Visualize a Dream You’d Like to Have
Before falling asleep, imagine yourself flying, discovering a new world, or entering a glowing doorway. This kind of mental imagery keeps your imagination open and can influence the types of dreams you experience.
🌙 Start Small, Dream Big
I can’t stress enough that nothing needs to be perfect. You don’t need a perfect routine, just a little consistency. Start with trying one or two of these rituals and notice what shifts. Over time, you’ll find it easier to remember your dreams and maybe even shape them.
Your dreams are waiting. You just have to open the door.