How to Improve Dream Recall

How to Improve Dream Recall: Tips and Techniques to Remember Your Dreams


Do you often wake up in the morning feeling like you didn’t have any dreams? Or perhaps, you vaguely remember bits and pieces of your dreams but cannot recall all the details? If so, you are not alone. Many people struggle with dream recall, and the good news is, there are ways to improve it!

Our dreams contain valuable insights into our subconscious mind, and learning to remember them can offer us an opportunity for personal growth and self-discovery. However, before delving into techniques to improve dream recall, it’s important to understand the factors that affect it.

In this chapter, we’ll explore the various factors that contribute to dream recall and different techniques that you can use to help enhance your dream recall.

Factors That Affect Dream Recall

Dreams have been the subject of fascination and study for centuries. Dreams are captivating because they can be so vivid and engrossing. They’ve been interpreted as a form of communication from our subconscious and as a way for our brains to process emotions and experiences. However, one common problem that many people face is the inability to remember their dreams. In this chapter, we will explore the factors that affect dream recall and how you can use this knowledge to improve your ability to remember your dreams.

Quality of Sleep

The quality of your sleep has a direct impact on your ability to remember your dreams. Many people report that they have more vivid and memorable dreams when they get a good night’s sleep. This is because your brain waves during deeper stages of sleep (like REM, or rapid eye movement) are more active, which means you’re more likely to have a dream during this time. Conversely, if you are unable to sleep soundly, your ability to remember your dreams may be hindered.


The timing of your sleep also affects dream recall. If you wake up in the middle of the night after a REM cycle, you’re more likely to remember your dream than if you wake up after a non-REM cycle. You may also find that you remember your dreams more clearly if you wake up naturally instead of with an alarm clock. Interrupting your natural sleep cycle can disrupt the way your brain processes memories, including the memories of your dreams.


Your environment also plays a role in your ability to remember your dreams. Keeping distractions to a minimum while you sleep can help you to remember your dreams more easily. This includes both light and noise. If your sleep environment is too bright or noisy, you may find it difficult to get a good night’s sleep, and your ability to remember your dreams may also suffer.

Conditioning Your Mind

Another factor that affects dream recall is the way you condition your mind. If you make a conscious effort to remember your dreams before you go to bed, you’re more likely to be able to recall them when you wake up. One way to do this is to repeat a mantra to yourself before you go to sleep: “I want to remember my dreams.” This will help to train your brain to focus on your dreams and remember them more easily.

Alcohol and Sleep Aids

Alcohol and sleep aids can negatively affect your ability to remember your dreams. These substances can suppress REM sleep, which is when most dreaming occurs. If you regularly consume alcohol or use sleep aids, you may find that your dreams are less vivid and harder to remember. If you’re having trouble remembering your dreams, consider cutting back on these substances.

B Vitamins

Lastly, taking B vitamins can also play a role in dream recall. Studies have shown that vitamin B6 in particular can help to improve cognitive function and memory retention. This means that taking a B vitamin supplement may help you to remember your dreams more easily. However, it’s important to consult with a healthcare professional before starting any new supplement regimen.

In conclusion, there are many factors that can affect dream recall. If you want to improve your ability to remember your dreams, it’s important to focus on getting quality sleep, minimizing distractions, and conditioning your mind to remember your dreams. Avoiding alcohol and sleep aids and taking B vitamins may also help to improve your dream recall. By paying attention to these factors and making small changes to your sleep routine, you can experience more vivid and memorable dreams.

Techniques to Improve Dream Recall

Are you tired of waking up with a vague memory of a strange dream? Do you often forget your dreams as the day progresses? If you’re looking for ways to remember your dreams better, you’re not alone. In this chapter, we’ll explore some effective techniques that can help you improve your dream recall.

1. Improve Memory with B Vitamins
If you want to remember your dreams, you need to have a good memory. Fortunately, there are some supplements you can take to stimulate dream recall. B vitamins, in particular, have been shown to improve memory and increase dream vividness. Vitamin B6, in particular, has been linked to better dream recall, as it is involved in the synthesis of neurotransmitters that are important for dreaming. You can find B vitamins in foods like whole grains, beans, and leafy greens, or you can take a supplement.

2. Avoid Sleep Suppression
Some substances can impair your ability to remember your dreams. Alcohol, for example, can suppress REM sleep, which means you’ll have fewer dreams and less vivid dreams. Sleep aids can have a similar effect, as they can cause sleep fragmentation and amnesia. If you want to improve your dream recall, it’s best to avoid these substances altogether or at least limit your consumption.

3. Stick to Your Chronotype
Your chronotype is your natural tendency to sleep at certain times of the day. Some people are early birds and prefer to wake up early, while others are night owls and prefer to stay up late. It’s important to listen to your body and stick to your natural sleep schedule, as this can improve dream recall. When you sleep at your optimal time, you’ll have better quality sleep, which means you’ll be more likely to remember your dreams. Try to get at least eight hours of sleep each night and eliminate distractions such as light and noise.

4. Condition Your Brain
Your brain is like a muscle, and it needs to be trained to remember your dreams. One way to do this is to repeat the phrase, “I want to remember my dreams,” before going to sleep. This can condition your brain and make it more likely to remember your dreams. You can also try visualization exercises, such as imagining yourself writing down your dream or telling it to a friend.

5. Keep a Dream Journal
Keeping a dream journal can be an effective way to improve your dream recall. Place a notebook and pen near your bed and write down your dreams as soon as you wake up. This will help you remember the details of your dream and prevent them from fading away as the day progresses. You can also use a voice recorder or an app to record your dreams if you prefer.

6. Wake Up and Drink Water
If you wake up in the middle of the night, try drinking some water. This will prompt urination and can help spark better dream recall. Avoid using an alarm clock, as it can disrupt your sleep and make it harder to remember your dreams. When you wake up, try to keep your mind clear and focus only on the dream you recalled before writing it down. Don’t worry if you can’t remember every detail – just write down what you can.

7. Be Consistent
Improving dream recall is a gradual process, and it requires patience and consistency. Like any skill, dream recall improves with practice. The more you make an effort to remember your dreams, the easier it will become. Don’t give up if you don’t see immediate results. Stick to your dream journal routine and keep reminding yourself that you want to remember your dreams.

In conclusion, improving your dream recall requires a combination of healthy sleep habits, conditioning your brain, and a consistent effort to keep a dream journal. By following these techniques, you can improve your dream recall and enjoy more vivid and memorable dreams. Keep in mind that dream recall is a skill that takes time to develop, so be patient and enjoy the journey.


In conclusion, improving dream recall is achievable with effort and consistency. Adequate sleep is essential and adhering to one’s own chronotype can lead to better quality sleep. Avoiding alcohol, sleep aids, and distractions such as light and noise, can prevent sleep suppression and amnesia. Taking B vitamins can also improve one’s memory and boost dream recall.

Conditioning your brain through repeating, “I want to remember my dreams” before bed can improve dream recall. Keeping a dream journal nearby and recording details immediately upon waking can enhance one’s recollection of dreams. Drinking water in the middle of the night can prompt urination and also improve dream recall.

It is important to avoid the use of an alarm clock, as it can interrupt the dream cycle and negatively affect dream recall. When waking up, try to keep your mind clear and focus on recalling the dream before writing it down. Consistency is key, and with time and practice, dream recall can improve, just like muscle memory.

Finally, remember that dreams can offer valuable insights into one’s subconscious mind and emotions. Improving dream recall can lead to a better understanding of oneself and provide a source of inspiration and creativity. So, don’t give up on the process and keep working towards better dream recall. Sweet dreams!