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How to Remember Your Dreams – Top 8 Tips

If you want to learn more about yourself through interpreting your dreams, it really helps to remember more of them. Whether you want to learn to lucid dream or you just want to increase your general dream recall, this list of tips will improve your memory and heighten your awareness.

Here are some of the best methods for increasing dream recall:

1. Keep a dream journal

Keeping a dream journal next to your bed and writing down your dreams as soon as you wake up can help you remember more details and strengthen your ability to recall dreams.

a woman holding a cup of tea and an open journal with handwriting in it.

Keep a notebook and pen by your bed

Make sure you have a notebook and pen nearby so that you can write down your dreams as soon as you wake up. This will help you remember as many details as possible.

Record your dreams immediately

As soon as you wake up, write down everything you can remember about your dream, including the setting, people, emotions, and events. Don’t worry about organizing your thoughts or making sense of the dream at this stage.

Use descriptive language

Use vivid and descriptive language to capture the sensory details of your dream, such as colors, sounds, textures, and smells. This will help you recall the dream more vividly later on.

Date your entries

Write down the date and time of your dream, as well as any other relevant details, such as your mood or any significant events or experiences from the previous day.

Be consistent

Try to write in your dream journal every day, even if you don’t remember your dreams. The act of writing in your journal will help train your mind to pay attention to your dreams.

Review your journal regularly

Take time to review your dream journal regularly, and look for patterns or recurring themes in your dreams. This can provide insights into your subconscious mind and help you identify areas for personal growth or exploration.

Keeping a dream journal is a super simple but effective way to develop your dream recall and also increase your chances of having lucid dreams.

2. Practice visualization

Before going to bed, visualize yourself remembering your dreams in detail and waking up with a clear memory of them.

Start with simple visualizations

Begin with simple images or scenes, such as a sunny beach or a starry sky, and gradually work your way up to more complex images or scenarios. It’s important to start with something that’s easy to visualize and work your way up to more challenging images.

Use all your senses

Try to engage all your senses in your visualization practice, including sight, sound, smell, taste, and touch. For example, if you’re visualizing a beach, imagine the feel of the warm sand on your feet, the sound of the waves crashing, and the smell of salt water in the air.

young brunette woman in gray workout attire meditating on a beach with pine trees in the background.

Practice regularly

Set aside time each day to practice visualization meditation, even if it’s just for a few minutes. Consistency is key for building this skill.

Use guided meditations

Guided meditations can be a helpful tool for improving visualization skills, as they provide structure and support for the practice. You can find many guided meditation resources online or through meditation apps.

Use affirmations

Positive affirmations can help reinforce your visualization practice by focusing your mind on positive outcomes and reinforcing your belief in your ability to visualize.

Stay focused

During visualization meditation, try to maintain your focus on the image for as long as possible. If your mind wanders, gently bring it back to the image and continue to visualize.

Practice dream visualization

Throughout the day, visualize and replay your dreams in your mind, focusing on the details and emotions. This can help solidify the memory of the dream in your mind.

Read more: The Science of Dream Recall

3. Set an intention

Set an intention to remember your dreams before going to bed. Repeat a mantra or affirmation such as “I will remember my dreams when I wake up.”

Choose a specific focus

Identify a specific area or goal that you would like to focus on, such as improving your health, developing a new skill, or cultivating more gratitude in your life.

Use positive language

Phrase your intention in positive language, focusing on what you want to create or cultivate, rather than what you want to avoid or eliminate.

young brunette woman in a gray sweater reading a book in bed.

Write it down

Writing down your intention can help clarify your thoughts and make your intention more tangible. You can write it in a journal, on a sticky note, or create a visual representation of your intention, such as a vision board.

Visualize your intention

Take a few minutes each day to visualize your intention, using your imagination to see yourself achieving your goal or living in alignment with your values.

4. Get enough sleep

Getting enough sleep can help improve your ability to remember your dreams. Aim for 7-8 hours of sleep per night.

Related: What Are Dreams and Why Do We Dream?

Stick to a regular sleep schedule

Try to go to bed and wake up at the same time each day, even on weekends. This can help regulate your body’s internal clock and improve sleep quality.

Create a relaxing bedtime routine

Develop a relaxing bedtime routine that can help you wind down and prepare for sleep. This might include taking a warm bath, reading a book, or practicing relaxation techniques like deep breathing or meditation.

a single stream of sunlight illuminating a gray vase next to a white bed.

Create a sleep-conducive environment

Make sure your bedroom is dark, quiet, and cool, and use comfortable bedding and pillows to create a comfortable sleep environment.

Limit caffeine intake

Avoid caffeine in the hours leading up to bedtime, as it can interfere with sleep quality.

Limit screen time

Avoid using electronic devices, such as your phone, tablet, or laptop in the hour before bedtime, as the blue light emitted by these devices can interfere with the production of melatonin, a hormone that regulates sleep. This one is hard, but it really makes a difference!

Exercise regularly

Regular exercise can improve sleep quality, but be sure to finish your workout at least a few hours before bedtime to avoid disrupting your sleep.

Read more about how to get better sleep by practicing good sleep hygiene!

5. Avoid alcohol before bed

Alcohol and drugs can interfere with REM sleep, which is when most dreaming occurs. Avoiding these substances can help improve dream recall.

three orange-brown cocktails on a white table seen from above.

Alcohol consumption before bed can have a negative impact on sleep quality and overall health. Here are some reasons why:

Disrupts sleep cycles

While alcohol may help you fall asleep faster, it can also disrupt the natural sleep cycle, leading to fragmented and restless sleep.

Reduces REM sleep

Alcohol consumption can reduce the amount of Rapid Eye Movement (REM) sleep, the stage of sleep where dreaming occurs and important mental and emotional processes take place. Less REM means less dreaming overall.


Alcohol is a diuretic and it can cause dehydration. Dehydration can cause wakefulness and disrupt your sleep quality.

Interferes with circadian rhythms

Alcohol consumption can interfere with the body’s natural circadian rhythms, which regulate sleep and wakefulness.

6. Take your vitamins

Vitamin B6 is often recommended for improving your memory, and it can help with remembering your dreams too.

Vitamin B6, also known as pyridoxine, is an essential vitamin that plays a role in many bodily functions, including the brain and nervous system. Some studies have suggested that vitamin B6 may help with dream recall and also increase the vividness of dreams.

white pills scattered on a light pink background.

There are a few theories as to why vitamin B6 may have these effects on dreaming. One theory is that vitamin B6 helps increase levels of the neurotransmitter acetylcholine, which is involved in the regulation of REM sleep, the stage of sleep in which most dreaming occurs. By increasing acetylcholine levels, vitamin B6 may help facilitate more vivid and memorable dreams. Pretty cool.

Another theory is that vitamin B6 enhances the brain’s ability to store and recall information. Vitamin B6 is involved in the synthesis of neurotransmitters and other brain chemicals that are important for memory and learning.

While the evidence for vitamin B6’s effects on dream recall is not conclusive, it won’t hurt to add it to your bedtime routine. However, make sure to take only the recommended dose and as always, speak with your doctor before starting any new supplement regimen.

7. Try using crystals

There are several crystals that are helpful for dream recall, promoting lucid dreaming, and even assisting in astral travel. You can meditate with these crystals, wear jewelry with them, put one beneath your pillow at night, or even just place one on your bedside table.

Some of the best crystals for dream recall are amethyst, clear quartz, and moonstone. It’s important to cleanse and “charge” or activate your crystals before using them. Learn all about this in my Crystals for Dream Recall and Lucid Dreaming.

8. Lastly, take the time to wake up gradually

Instead of jumping out of bed as soon as you wake up, lie still for a few minutes and try to recall your dreams. This can help bring your dreams back into your awareness.

mountain landscape at sunset with alpine wildflowers.

Remember that dream recall is a skill that can be developed over time with practice and patience. With regular effort, you can improve your ability to remember your dreams.

Learn all about the hidden meanings of your dreams with my in-depth Dream Symbols articles!