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Techniques to Improve Dream Memory

Lydia is a solitary witch who has been active in the occult community for 15 years. She is a published writer and visual artist.


Entering the World of Dreams

Do you wake up in a haze with no memory of your dreams? Have no fear! Dream memory is a skill to improve and develop over time. Improving our ability to remember them can give us a clearer glimpse into our subconscious. With the use of a few techniques, you will be filling your dream journal in no time. You might even have the great fortune of receiving a prophetic dream.


Why Remember Your Dreams?

  • Sharpens your ability to problem solve
  • An engaging way to improve your imagination
  • Improves your intuition
  • Makes sleep more interesting

Ways to Improve Dream Recall

  • Develop a good bedtime routine
  • Avoid high-calorie foods at bedtime
  • Go to bed at the same time each night
  • Relax your mind before bedtime
  • Reduce caffeine and other stimulants throughout the day
  • Practice daily meditation
  • Get lots of sleep and take naps
  • Make remembering and writing down your dreams part of your routine
  • Do a magick spell
Being well-rested can improve our ability to remember dreams.

Being well-rested can improve our ability to remember dreams.

Get Plenty of Rest

We are less likely to remember our dreams if we are anxious. Getting plenty of rest is one way to avoid these unpleasant feelings. If you are unable to get a full night's sleep, catch up by taking a nap.

We have about 100 minutes of REM dream time during 8 hours of sleep. The length of our dreams increases throughout the night. Your first dream occurs about 90 minutes after you fall asleep. This dream will only last a few moments. Your last dream could stretch out as long as 45 minutes. If you don't get enough sleep at night you miss out on those long periods of REM.

Our sleep patterns affect our ability to remember dreams. Those who wake up in the middle of the night may have a better chance of remembering their dreams. One technique is to set your alarm to wake you when in the REM state. This technique is one to experiment with if you aren't concerned with waking up early. It wouldn't be fruitful to disrupt your sleep if you have a rigid schedule.

Meditation can strengthen memory.

Meditation can strengthen memory.

Practice Daily Meditation

Take time out of your day to meditate. 10 to 30 minutes a day is a good amount of time. Meditation helps relax the mind. It allows us to tap into the benefits of restful sleep while we are wide awake. Add affirmations about your ability to remember dreams. Write down an affirmation and place it on your altar. Visualize success at remembering your dreams. Form a mental picture of you writing out notes about your dreams in your dream journal.

Cultivate memory-boosting habits.

Cultivate memory-boosting habits.

Train Your Brain to Remember

The morning is a great time to focus on dream memory. Create a morning ritual of waking up and making notes about your dreams. Do this on a daily basis. Remember your dreams the moment you wake up. Copy down every detail. Avoid self-censoring. Even if certain parts seem insignificant it can help you remember other parts of the dream. Ask yourself what you were dreaming about. Flex your brain muscles. Consciously try to remember as much as possible.

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Eat Foods That Strengthen Memory

Walnuts, salmon, or broccoli improve mental function. You could take a fish oil supplement. Rosemary is a herb that improves memory. Drink a tea of Rosemary to reap the benefits. Wild asparagus root is another herbal remedy popular for dream recall.

Avoid alcohol and mind-altering substances. Alcohol impacts the quality of sleep we receive. It produces a lighter sleep. We may not get into those deeper REM sleep stages which produce the most interesting dreams. Don't drink coffee, cola, or any other stimulants late in the day. Avoid heavy foods for 3 hours before bedtime. If you must have a bedtime snack keep it light. Try fresh fruit or veggies.

Write your dreams down so you can better remember them.

Write your dreams down so you can better remember them.

Keep a Dream Journal

Writing your dreams down in your journal can make them more concrete. Keep your journal with you throughout the day. The events of the day can trigger a memory. Be prepared. Keep your dream journal near your bed at night. Keep a flashlight and a pen handy. You can also use the voice recorder on your cell phone when you wake up in the middle of the night. Copy the dream out in your journal when you feel more alert. Go back frequently to review what has been happening in your dreams. Continually reviewing your journal will help your memories solidify.

Recreate your dream when in the waking state.

Recreate your dream when in the waking state.

Recreate Your Dreams

Act out the dream you had. Not all dreams can be acted out, but many parts can. Visit the location of where your dream took place. Engage in the same activities as in the dream. If you had a dream about water get in touch with that element by going for a swim or taking a bath. Get in touch with the people you dream about if you are friends with them. Draw pictures of your dreams. This works well for things that cannot be recreated or acted out.

Talk about your dreams with friends or family. The act of sharing your dreams reinforces the memory. It can be a fun way of bonding with the people in your life. Most especially share your dreams with friends who are also interested in intuition and dreamwork.

Cast a dream recall spell.

Cast a dream recall spell.

Cast a Spell

You can cast a spell to improve your dream memories. Write the word "remember" on a bottle of water. Place it next to your bed. Take a sip of water before you fall asleep and when you wake up in the morning.

You can also make a dream jar. Mix together sleep herbs like rose, lavender, peppermint, and chamomile. Write a request for divine guidance in remembering your dreams and place it inside the jar. Place the jar under your bed.

You could also petition one of the gods or goddesses for guidance. Sometimes we neglect the devotional elements of our occult practice. Taking this opportunity to connect to the divine by asking for help in boosting our dream memory can accomplish this dual purpose.

Image by tookapic from

Image by tookapic from

External Refences

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.

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