(Photo: Calin Van Parijs/Canva)
You have probably experienced the effects that your waking world has on your dream world. Stressful work deadlines, new crushes, upcoming adventures and more can sometimes appear literally, sometimes symbolically in your nightly visions. Even though this may seem like it’s just conscious life entering your unconscious state, what if you could choose your dreams?
Dream incubation is a practice that helps you Increase your chances of self-chosen dreams with a few intentional bedtime routines.
Amerisleep certified sleep coach Rosie Osmun explains that the process is not as simple or complex as writing a movie script for your dreams. Instead, dream incubation is about focusing on a thought or image before you go to sleep so that it is more likely to show up in your dream world. “Think of incubating dreams as planting a mental ‘seed’ so that your brain can grow into a dream as it processes memories and emotions overnight,” she says.
Psychologist Terri BacowPhD, says that while the ability to influence and recall your dreams will vary from person to person, choosing an intentional mindset before going to sleep can boost your clarity and mood when you wake up the next day. She adds that dream incubation can be used to stimulate creative inspiration, emotional processing and insight, and just for fun.
In short, it’s worth a try!
The pros and cons of dream incubation
Osmun notes that the techniques involved in dream incubation—creating a relaxing sleep environment, focusing on positive thoughts, visualization, and journaling prior to bedtime—can also help improve overall sleep quality, even if your efforts don’t result in self-chosen dreams. Additionally, Bacow suggests that encouraging your brain to generate creative ideas or solutions even while you sleep can promote similar ways of thinking in your waking life.
“It’s a bit like putting your brain on a creative night shift,” she says.
It’s crucial that you keep your dream food positive, because negative topics can lead to unpleasant dreams – or just unnecessary stress. Your general posture should also remain light and easy. Concentrating too hard can result in lower quality sleep, while too much pressure on the practice and its results (or lack of results) can cause frustration. As with sleepmaxxing, dream incubation is best attempted with rest as a priority.
How to choose your dreams
Controlling your dreams has a lot to do with your bedtime routine. Combining the techniques below every night can lead to better sleep and perhaps even dreaming.
1. Create a relaxing environment
Make your bedroom a space dedicated to rest. Keep the temperature cool, minimize clutter and keep it as cozy as possible. Lighting should be low and screens minimal or completely avoided.
2. Start simple
As Osmun said, this isn’t about creating a script or storyline. She suggests focusing on one clear topic, goal or question rather than many.
3. Practice visualization
This part is essential: before you wander off to dreamland, spend 3-5 minutes visualizing what you would like to experience. Involve all five senses here.
4. Try affirmations
Osmun recommends repeating short affirmations (for example, “I’m walking through a garden”) as you wander away. Keep this in the present tense.
5. Write it down
Finally, write down your resolution before you go to bed, and keep a journal on hand to write down any snippets when you wake up. The more you remember, the better!
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