Imagine being immersed in a dream, aware that you’re dreaming and able to shape and traverse the world around you with no limitations. This phenomenon is called lucid dreaming and is characterized by the sudden realization that you are, in fact, inside a dream. While fascinating, the ability to lucid dream is not shared by most of the population — only 20% of people report that they experience lucid dreaming monthly. So what exactly causes lucid dreaming, and why do some people lucid dream while others do not? 

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To understand the difference between lucid dreamers and non-lucid dreamers, we first have to take a deep dive into our brains. Our first stop? The anterior prefrontal cortex. Researchers from the University of Wisconsin–Madison looked into the cognitive neuroscience of lucid dreaming, where functional magnetic resonance imaging (fMRI) exams revealed that lucid dreamers have an increased amount of activity in the anterior prefrontal cortex. This portion of our brains is what controls planning, social cognition, memory and emotional control. Increased activity in other parts of the brain was found as well, such as in the medial and lateral parietal cortex and various gyri in the brain (a fold or ridge in the brain). These structures all play a role in memory and overall cognition, such as decision making.

So what does any of this really mean? Well, an increased activity in these parts of the brain suggests that those who lucid dream are more likely to have vivid dreams and be more self-reflective. Additionally, people who have lucid dreams are more likely to be open to new experiences, creative and free-spirited. 

Some studies also suggest that lucid dreaming may be tied to cognitive strength. Cognitive strength, an umbrella term for a handful of characteristics such as the ability to learn and problem-solve, may be one of the biggest indicators of the ability to lucid dream. Another study suggested that those more prone to lucid dreaming are more adept at distinguishing specific details within complex environments during their waking hours. One study tested lucid dreamers against non-lucid dreamers with the simple task of finding a shape within a complex figure. In the study, lucid dreamers were more likely to be able to find the shape than non-lucid dreamers and consistently outperformed the non-lucid dreamers in different problem-solving tasks. 

For the rare few of us who are avid lucid dreamers, you’re in luck. Lucid dreaming has even been shown to have benefits as well. If you suffer from chronic nightmares, lucid dreaming may be the answer. 

According to Frida Rångtell, who got her doctorate in neuroscience and specializes in sleep studies, “being lucid during a nightmare can help you realize that it’s just a dream and could maybe even help you change the ending.” 

Lucid dreaming has also been linked to increased self-awareness, as it allows dreamers to explore more about themselves in various settings and situations they otherwise wouldn’t have experienced in their waking state. Other benefits include improved problem-solving skills, improved emotional regulation and enhanced creativity and cognitive learning.

If you’ve never had a lucid dream, but are eager to experience one, the good news is that lucid dreaming is a skill that can be taught. Experts say that there are numerous ways to induce a lucid dream. One effective technique is called Mnemonic Induction of Lucid Dreams. This method involves three major steps: recognition, awareness and repetition of a mantra. You would first start by recognizing a recent dream as a dream and then use the repetition of a mantra to gain awareness when you re-enter the dream. An example of a common mantra is “When I begin dreaming, I will remember that I’m dreaming.” Other methods include using dream journals or reality tests. Reality tests involve asking yourself a question or doing an action while awake, then repeating it in a dream to recognize you’re dreaming. Dream journals are used to record recent dreams, helping you recognize dream patterns to gain awareness.

Lucid dreaming, however, can also come with drawbacks. For some, lucid dreaming can disrupt rapid eye movement sleeping patterns, which then leads to sleep deprivation. In more serious cases, frequent lucid dreaming can cause sleep paralysis, which can lead to disorientation and terrifying immobilized states. Furthermore, derealization and dissociation can be a side effect of consistent lucid dreaming. Derealization is a mental health condition when someone feels disconnected from their reality while dissociation is a broad term that refers to disruptive out-of-body experiences. Ultimately, lucid dreaming offers possibilities for self-growth and therapeutic purposes but does have its flaws.  

While still shrouded in mystery, lucid dreaming remains a fascinating topic in the scientific community, as recent research has shed light on the neurological and personality traits that make up this complex phenomenon and are slowly unraveling the puzzle that is lucid dreaming. Whether it’s used for therapeutic purposes, self-discovery exploration or purely just out of curiosity and fun, it is a captivating topic that turns the idle act of sleeping into a creative dreamscape. 

A version of this article appeared on p.7 of the Oct. 31, 2024 edition of the Daily Nexus.