Lucid dreaming

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Lucid dreams occur during REM sleep after the person becomes conscious and aware of
dreaming within the dream.
Lucid dreaming (lucid from Latin, lux "light") is the conscious perception of one's state
while dreaming, resulting in a much clearer experience and can be as if the dreamer were
awake, even sometimes enabling direct control over the content of the dream, a realistic
world that is to some degree in the control of the dreamer.[1] The complete experience
from start to finish is called a lucid dream. Stephen LaBerge, a popular author and
experimenter on the subject, has defined it as "dreaming while knowing that you are
dreaming."[2]

LaBerge and his associates have called people who purposely explore the possibilities of
lucid dreaming oneironauts (literally from the Greek ονειροναύτες, meaning "dream
sailors").

The validity of lucid dreaming as a scientifically verified phenomenon is well-

established.[3][4] Researchers such as Allan Hobson with his neurophysiological approach
to dreaming have helped to push the understanding of lucid dreaming into a less
speculative realm.

Contents
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[edit] Scientific history

A number of universities conduct continued research into the techniques and effects of
lucid dreaming, as do some independent agencies such as LaBerge's The Lucidity
Institute.
The first book on lucid dreams to recognize their scientific potential was Celia Green's
1968 study Lucid Dreams. Reviewing the past literature, as well as new data from
subjects of her own, Green analysed the main characteristics of such dreams, and
concluded that they were a category of experience quite distinct from ordinary dreams.
She predicted that they would turn out to be associated with REM sleep. Green was also
the first to link lucid dreams to the phenomenon of false awakenings.

The first scientific support for lucid dreaming came in the late 1970s from the efforts of
British parapsychologist Keith Hearne, and a volunteer named Alan Worsley, who used
eye movement signals on a polysomnograph machine to signal the onset of lucidity.
Philosopher Norman Malcolm's 1959 text Dreaming argued against the possibility of
checking the accuracy of dream reports in this way, but this experiment proved that
actions agreed upon during waking life could be recalled and performed once lucid in a
dream. Similar experiments were duplicated by Stephen LaBerge at Stanford University
for his doctoral dissertation some years later. Interestingly, LaBerge had no knowledge of
Hearne and Worsley's previous experiments at that time, probably due to the lack of
publication of Hearne's work.

During the 1980s, further scientific evidence to confirm the existence of lucid dreaming
was produced as lucid dreamers were able to demonstrate to researchers that they were
consciously aware of being in a dream state (usually again by using eye movement
signals).[5] Additionally, techniques were developed which have been experimentally
proven to enhance the likelihood of achieving this state.[6]

[edit] Research and clinical applications

[edit] Neurobiological model

Neuroscientist J. Allan Hobson has hypothesized as to what might be occurring in the

brain while lucid. The first step to lucid dreaming is recognizing that one is dreaming,
this recognition might occur in the dorsolateral prefrontal cortex which is one of the few
areas deactivated during REM sleep, and where working memory occurs. Once this area
is activated and the recognition of dreaming occurs the dreamer must be cautious to let
the dream delusions continue, but be conscious enough to recognize them. This process
might be seen as the balance between reason and emotion. While maintaining this
balance the amygdala and parahippocampal cortex might be less intensely activated.[7] To
continue the intensity of the dream hallucinations it is expected the pons and the parieto-
occipital junction cortex to stay active. In order to verify the predictions of this
hypothesis it would be necessary to observe the brain during lucid dreaming using a
method such as a PET scan, which captures a snapshot of the blood flow brain. As of
2007, no such experiment has been performed.[8]

[edit] Treatment for nightmares

People who suffer from nightmares would obviously benefit from the ability to be aware
they are dreaming. A pilot study was performed in 2006 that showed lucid dreaming
treatment was successful in reducing nightmare frequency. This treatment consisted of
exposure to the idea, mastery of the technique, and lucidity exercises. It was not clear
what aspect of this treatment was responsible for the success, though the treatment as a
whole was successful.[9]

[edit] Perception of time while lucid dreaming

The amount of time that passes in lucid dreaming has been shown to be about the same as
while waking. In 1985 LaBerge performed a pilot study where lucid dreamers counted
from one to ten (one-one thousand, two-one thousand, etc.) while dreaming, signaling the
end of counting with a pre-arranged eye signal measured with Electrooculogram
recording.[10] The pilot study was repeated in 2004 by researchers in Germany and
LaBerge's results were duplicated. The German study by Erlacher, D. & Schredl, M also
studied motor activity and found that deep knee bends took 44% longer to perform while
lucid dreaming.[11]

[edit] Replicating near-death & out-of-body experiences in the lab

Due to the phenomenological overlap in lucid dreams, near death experiences, and out of
body experiences researchers believe a protocol could be developed to induce a lucid
dream and near death experience in the laboratory.[12] A study of 14 lucid dreamers was
performed in 1991 that showed that people who experience wake initiated lucid dreams
(WILD) report experiences consistent with aspects of out-of-body experiences such as
floating above one's bed and the feeling of leaving one's body.[13]

[edit] Cultural History

Even though it has only come to the attention of the general public in the last few
decades, lucid dreaming is not a modern discovery.

• It is in the fifth century that we have one of the earliest written examples of a
lucid dream, in a letter written by St. Augustine of Hippo in 415.[14]

• As early as the eighth century, Tibetan Buddhists were practising a form of yoga
supposed to maintain full waking consciousness while in the dream state.[15]

• An early recorded lucid dreamer was the philosopher and physician Sir Thomas
Browne (1605–1682). Browne was fascinated by the world of dreams and stated
of his own ability to lucid dream in his Religio Medici: "... yet in one dream I can
compose a whole Comedy, behold the action, apprehend the jests and laugh my
self awake at the conceits thereof;"[16]

• Marquis d'Hervey de Saint-Denys was probably the first person to argue that it is
possible for anyone to learn to dream consciously. In 1867, he published his book
Les Reves et les Moyens de Les Diriger; Observations Pratiques (Dreams and
 How to Guide them; Practical Observations), in which he documented more than
twenty years of his own research into dreams.

• The term "lucid dreaming" was coined by Dutch author and psychiatrist Frederik
van Eeden in his 1913 book A Study of Dreams.[17] This book was highly
anecdotal and not embraced by the scientific community. The term itself is
considered by some to be a misnomer because it means much more than just
"clear or vivid" dreaming.[18] A better term might have been "conscious
dreaming". On the other hand, the term 'lucid' was used by van Eeden in its sense
of 'having insight', as in the phrase 'a lucid interval' applied to someone in
temporary remission from a psychosis, rather than as referring to the perceptual
quality of the experience, which may or may not be clear and vivid. To that extent
van Eeden's phrase may still be considered appropriate.

• In the 1950s the Senoi hunter-gatherers of Malaysia were reported to make

extensive use of lucid dreaming to ensure mental health, although later studies
refuted these claims.[19]

[edit] Achieving and recognizing

Many people report having experienced a lucid dream during their lives, often in
childhood. Although lucid dreaming is a conditioned skill,[20] achieving lucid dreams on a
regular basis can be difficult and is uncommon, even with training. Despite this difficulty,
techniques have been developed to achieve a lucid dreaming state intentionally.

There are some factors which can affect the ability to experience lucid dreams:

• Meditation, and involvement in consciousness focusing activities can strengthen

the ability to experience lucid dreams.[21]
• Children seem to have lucid dreams more easily than adults do. The ability to
sleep appears to decrease when people get older.[22]
• Hypnotism may help induce lucidity[23]
• Induction techniques can help a great deal in becoming lucid.
• Induction devices are also available to assist lucid dreaming.

Dream recall, the ability to remember one's dreams, is often practiced in conjunction
with learning to lucid dream. A better dream recall ability makes one more aware of their
dreams in general as well as allowing one to remember if they did have a lucid dream.[24]

[edit] Common induction techniques

[edit] Reality testing

Reality testing is a common method that people use to determine whether or not they are
dreaming. It involves performing an action with results that are difficult to re-create in a
dream. By practicing these techniques during waking life, one may eventually dream of
performing a reality check—which will usually fail—helping the dreamer realize that
they are dreaming. Common reality tests include:

• Holding one's nose, then breathing through it. Often, it is possible to breathe
through the nose, even though it is pinched shut.[citation needed]
• Reading some text, looking away, and reading it again, or to look at one's watch
and remember the time, then look away and look back. Observers have found that,
in a dream, the text or time will often have changed.[25]
• Flipping a light switch or looking into a mirror. Light switches rarely work
properly in dreams, and reflections from a mirror often appear to be blurred,
distorted or incorrect.[26]
• Pinching oneself or hitting an object hard. The acute pain usually cannot be felt in
dreams.[citation needed]
• Counting one's fingers. The number of fingers will often be higher or lower than
5, or not be easily counted, or even shift before the dreamer's eyes.

Another form of reality testing involves identifying one's dream signs, clues that one is
dreaming. Dream signs are often categorized as follows:

• Action — The dreamer, another dream character, or a thing does something

unusual or impossible in waking life, such as photos in a magazine or newspaper
becoming 3-dimensional with full movement.
• Context — The place or situation in the dream is strange.
• Form — The dreamer, another character, or a thing changes shape, or is oddly
formed or transforms; this may include the presence of unusual clothing or hair,
or a third person view of the dreamer.
• Awareness — A peculiar thought, a strong emotion, an unusual sensation, or
altered perceptions. In some cases when moving one's head from side to side, one
may notice a strange stuttering or 'strobing' of the image.
• Cohesion — Sometimes the dreamer may seem to "teleport" to a completely
different location in a dream, with no transition whatsoever.

Though occurrences like these may seem out of place in waking life, they may seem
perfectly normal to a dreaming mind and learning to pick up on these dream signs will
help in recognizing that one is dreaming.

Because lucid dreams start instantly and look and feel like the real world inside the
dreamer's mind, some people panic or are frightened by it and consciously pull out of it,
feeling as if lingering might cause them to be trapped inside the dream.

[edit] Mnemonic induction of lucid dreams (MILD)

The mnemonic induction of lucid dreams is a common technique used to induce a lucid
dream at will by setting an intention, while falling asleep, to remember to recognize that
one is dreaming, or to remember to look for dream signs. Because it is easy to master
(almost everyone sets intentions frequently), it is ideal for those who have never practiced
lucid dreaming induction techniques before.

[edit] Wake-back-to-bed (WBTB)

The wake-back-to-bed technique is often the easiest way to induce a lucid dream. The
method involves going to sleep tired and waking up five hours later. Then, focusing all
thoughts on lucid dreaming, staying awake for an hour and going back to sleep while
practicing the MILD method. A 60% success rate has been shown in research using this
technique.[27] This is because the REM cycles get longer as the night goes on, and this
technique takes advantage of the best REM cycle of the night. Because this REM cycle is
longer and deeper, gaining lucidity during this time may result in a more lengthy lucid
dream.[27]

[edit] Wake-initiated lucid dream (WILD)

The wake-initiated lucid dream "occurs when the sleeper enters REM sleep with
unbroken self-awareness directly from the waking state".[28] There are many techniques
aimed at entering a WILD. The key to these techniques is recognizing the hypnagogic
stage, which is within the border of being awake and being asleep. If a person is
successful in staying aware while this stage occurs, they will eventually enter the dream
state while being fully aware that it is a dream.

There are key times at which this state is best entered; while success at night after being
awake for a long time is very difficult, it is relatively easy after being awake for 15 or so
minutes and in the afternoon during a nap. Common techniques for inducing WILDs
abound. Dreamers often count, envision themselves climbing or descending stairs,
chanting to themselves, exploring elaborate, passive sexual fantasies, controlling their
breathing, concentrating on relaxing their body from their toes to their head, allowing
images to flow through their "mind's eye" and envisioning themselves jumping into the
image, or any various form of concentration to keep their mind awake, while still being
calm enough to let their body sleep. During the actual transition into the dream state, one
is likely to experience sleep paralysis, including rapid vibrations,[13] a sequence of very
loud sounds and a feeling of twirling into another state of body awareness, "to drift off
into another dimension". Also there is frequently a sensation of falling rapidly or
dropping through the bed as one enters the dream state or the sensation of entering a dark
black room from which one can induce any dream scenario of one's choosing, simply by
concentrating on it. The key to being successful is to not panic, especially during the
transition which can be quite sudden.

[edit] Induction devices

Lucid dream induction is possible by the use of a physical device. The general principle
works by taking advantage of the natural phenomenon of incorporating external stimuli
into one's dreams. Usually a device is worn while sleeping that can detect when the
sleeper enters a REM phase and triggers a noise and/or flashing lights with the goal of
these stimuli being incorporated into the dreamer's dream. For example flashing lights
might be translated to a car's headlights in a dream. A well known dream induction
device is the Nova Dreamer;[29] however, as of 2006, the device is no longer
manufactured.

[edit] Prolonging lucid dreams

One problem faced by people wishing to lucid dream is awakening prematurely. This
premature awakening can be especially frustrating after investing considerable time into
achieving lucidity in the first place. Stephen LaBerge proposed two ways to prolong a
lucid dream. The first technique involves spinning one's dream body. He proposed that
when spinning, the dreamer is engaging parts of the brain that may also be involved in
REM activity, helping to prolong REM. The second technique is rubbing one's hands.
This technique is intended to engage the dreamer's brain in producing the sensation of
rubbing hands, preventing the sensation of lying in bed from creeping into awareness.
LaBerge tested his hypothesis by asking 34 volunteers to either spin, rub their hands, or
do nothing. Results showed 90% of dreams were prolonged by hand rubbing and 96%
prolonged by spinning. Only 33% of lucid dreams were prolonged with taking no action.
[30]

[edit] Other associated phenomena

REM Sleep. EEG highlighted by red box. Eye movements highlighted by red line.

• Rapid eye movement (REM) and communication during sleep: during dreaming
sleep the eyes move rapidly. Scientific research has found that these eye
movements correspond to the direction in which the dreamer is "looking" in
his/her dreamscape; this apparently enabled trained lucid dreamers to
communicate the content of their dreams as they were happening to researchers
by using eye movement signals.[31] This research produced various results, such as
that events in dreams take place in real time rather than going by in a flash.
• False awakenings: In a false awakening, one suddenly dreams of having been
awakened. Commonly in a false awakening the room is identical to the room that
the person fell asleep in, with several small subtle differences. If the person was
lucid, he/she often believes that he/she is no longer dreaming, and may start
exiting their room etc. Since the person is actually still dreaming, this is called a
"false awakening". This is often a nemesis in the art of lucid dreaming because it
 usually causes people to give up their awareness of being in a dream, but it can
also cause someone to become lucid if the person does a reality check whenever
he/she awakens. People who keep a dream journal and write down their dreams
upon awakening sometimes report having to write down the same dream multiple
times because of this phenomenon.
• Sleep paralysis: During REM sleep the body is paralyzed by a mechanism in the
brain, because otherwise the movements which occur in the dream would actually
cause the body to move. However, it is possible for this mechanism to be
triggered before, during, or after normal sleep while the brain awakens. This can
lead to a state where a person is lying in his or her bed and he or she feels frozen.
Hypnagogic hallucinations may occur in this state, especially auditory ones.

[edit] Popular culture

Related article: Lucid dreaming in popular culture.

Though lucid dreaming is not well known by the general public, there are references to it
in popular culture. Notable examples are Richard Linklater's film Waking Life.