Why Do I remember My Dreams and How Can I Recall Them Better? (2024)

Pretty much everyone dreams. Dreaming is believed to help foster problem-solving, memory consolidation, and emotional regulation.

But it is a myth that remembering your dreams is a sign of sound sleep. We dream four to five times a night, but not everyone remembers their dreams because ... they’ve slept through them. Their sleep wasn’t disrupted, so they weren’t awakened to recall the dreams (a sign of good quality sleep).

Forgetting your dreams is considered completely normal in terms of overall brain health and functioning.

How dreams function

While we’re asleep, our brain’s default mode network takes over, allowing our minds to wander. We use this brain region when thinking about ourselves or others in the past or future, but also while we’re daydreaming — or dreaming during sleep.

In dreamers’ brains, the default mode networks are typically more active and connected during both waking and sleeping hours, Vallat said. This extra connectivity and activation may help dreamers remember their dreams. At the same time, it also may make them more prone to flights of fancy in general in their daily life.

So why don’t I remember my dreams?

Generally speaking, dreams tend to disappear quickly from our minds, especially if we’re distracted when we wake up and those fleeting images don’t imprint themselves in our long-term memory.

Though science is far from fully understanding the dream world; brain differences, personality traits, and the dream content itself may all play a role in who holds on to their dreams and who doesn’t.

For instance, pioneering research has shown that some personality differences affect dream recall (the theory being that certain aspects of our waking lives may influence our dream lives).

Example: dreamers tend to be more anxious, but they are also more creative people, more open to experiences and creative thinking, according to Raphael Vallat, a neuroscientist specializing in sleep and dream research at the University of California, Berkeley Sleep and Neuroimaging Lab.

The analogy he makes is that dream recallers are the artists, whereas non-dreamers are the engineers.

Consequently, how you are wired may influence why you do or don’t remember your dreams.

The science behind remembering your dreams

When it comes to intellectual prowess, grey matter drives our performance. But when it comes to remembering things like dreams, the lesser-known white matter may take over.

Gray matter and white matter each makeup about half of our brains. If you think of your brain as a computer, the gray matter would be the information processing systems, and the white matter the cables that connect the different components together, allowing brain communication to flow.

Vallat and a research team found that people who frequently remember dreams have more white matter in a region of the brain known as the medial prefrontal cortex, which is linked with processing information about ourselves.

Their findings support the idea that brain connectivity is somehow important in dream recall. Having more white brain matter may not just help you remember your dreams, it may also promote dream creation.

Why do some people remember their dreams?

There are several reasons why some people remember their dreams while others do not. Stress, alcohol consumption, and sleep disruptions can all contribute to difficulty with dream recall. Additionally, women tend to recall more dreams than men, and people who are naturally more creative may have more vivid and memorable dreams.

One theory suggests that the ability to remember dreams is related to the amount of time spent in REM sleep, the stage of sleep during which most dreaming occurs. However, another study found that the ability to remember dreams is not necessarily related to the amount of time spent in REM sleep, but rather to the frequency of transitions between REM and non-REM sleep.

Overall, the exact reasons why some people remember their dreams while others do not are not fully understood. More research is needed to better understand the underlying mechanisms of dream recall.

Lifestyle factors that can affect your ability to remember dreams

Dreams can be fascinating and mysterious, but remembering them can be difficult. Here are some factors that can affect a person's ability to recall their dreams:

• Waking up during a dream: If a person wakes up during or immediately after a dream, it is more likely to be remembered. Dream recall is highest when the dream is still fresh in the person's mind.
• Dream sleep timing: Most dreaming occurs during the rapid eye movement (REM) stage of sleep. Dreams that occur during REM sleep are typically more story-like and vivid, making them easier to remember. REM sleep usually takes place in the later stages of the sleep cycle, so dreams that occur closer to waking up are more likely to be remembered.
• Anxiety levels: People are more likely to remember their dreams when they are anxious or depressed. Increased anxiety may lead to more frequent awakenings during the night, making it easier to recall dreams.
• Medication and health conditions: Certain medications, such as those used to treat depression, can suppress dream sleep. Additionally, health conditions like sleep apnea, which disrupts the sleep cycle, can affect dream recall.
• Gender and personality: Studies have found that adolescent girls and individuals who identify as more creative are more likely to remember their dreams. However, the relationship between gender, personality, and dream recall is not fully understood.
• Dream awareness techniques: Individuals can improve their dream recall by giving dreams time and attention. The best time to recall dreams is in the first 90 seconds after waking up. Keeping a dream journal or discussing dreams with a partner can also help improve dream recall.

How light sleeping impacts dream recall

Waking up during the night can increase the likelihood of remembering dreams, at least in the short term, because it encourages memory formation. Even brief awakenings of around two minutes are enough time for dreams to be encoded into long-term memory.

However, frequent nighttime awakenings and sleep disruptions are not indicative of healthy, restful sleep. These disruptions could be caused by stress, excessive alcohol consumption, an irregular sleep schedule, medications that affect sleep architecture, or sleep disorders such as sleep apnea. If you're frequently waking up during the night, chances are you're not getting enough sleep.

It's a good idea to seek medical advice from a healthcare professional who can identify the cause of your sleep disruptions and provide appropriate medical advice.

Can you improve your ability to remember your dreams?

Yes, it is possible to improve your ability to remember dreams. Here are some techniques that may help:

Keep a dream journal

Keep a notebook and pen next to your bed and write down your dreams as soon as you wake up. Even if you can only remember fragments or certain aspects of the dream, jot them down. The act of recording your dreams reinforces the memory and encourages dream recall over time.

Set the intention to remember

Before going to sleep, tell yourself that you want to remember your dreams upon waking. This simple suggestion can prime your mind to be more receptive to dream recall.

Wake up naturally

If possible, try to wake up without an alarm clock or any sudden disruptions. Abrupt awakenings can sometimes make it harder to remember dreams. Allowing yourself to wake up naturally increases the likelihood of recalling dream experiences.

Focus on dream details

When you wake up, try to recall as many details about your dream as possible, such as colors, sounds, and emotions. This can help make the dream more memorable and easier to recall later on.

Create a bedtime routine

Develop a consistent bedtime routine that helps you relax and prepare for sleep. This can include relaxation techniques, such as meditation or deep breathing, to help you fall asleep more easily and stay asleep throughout the night.

Practice mindfulness and relaxation techniques

Engaging in relaxation exercises or mindfulness practices before bed can help calm the mind and increase awareness of dream experiences. Techniques such as meditation or deep breathing may contribute to improved dream recall.

Remember that improving dream recall is a skill that may take time and practice. Consistency and patience are key. By incorporating these techniques into your routine, you can enhance your ability to remember and explore the rich world of your dreams.

What is lucid dreaming?

Have you ever had a lucid dream? It's when you become aware that you're dreaming while still in the dream. This allows you to interact with your dream and often gives you a sense of control over your actions and the dream's occurrences.

During a lucid dream, you may recognize that the people, places, or events in the dream are a product of your own mind and not real. This self-awareness allows you to engage in activities that may not be possible in waking life, such as flying, manipulating the dream environment, or interacting with dream characters.

Lucid dreaming can happen spontaneously, but some people practice techniques to enhance their ability to have lucid dreams. These techniques may include reality checks, habits developed during waking life to question whether one is dreaming, or various forms of dream journaling and visualization exercises to improve dream recall and awareness.

Lucid dreaming can be a fascinating and immersive experience for those who can achieve it. It allows you to actively engage with the dream world and explore it with intention, offering a unique combination of creativity, self-reflection, and even problem-solving capabilities within the dream state.

Published June 26, 2023