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The Lucidity Institute has discovered that taking naps at a certain time of day is one of the best ways of all to enter a lucid dream. In this case, we will use their technique for entering WILDs via the nap as a method of dream re-entry. There are two important elements involved in using napping to stimulate lucid dreams. One is to take the nap at the right time of day, and the other is to have the right interval of waking time between your night’s sleep and the nap. The final word on what the proper timing might be is not yet determined at the Lucidity Institute and remains an important topic for dream induction research. However, from the studies already done at the Institute, we have a good idea of what the best sleep schedule for inducing lucid dreaming is likely to be. First of all, get up early on the day of the nap, cutting the night’s sleep short by the length of one sleep cycle (90 minutes). Then return to bed to complete your sleep instead of getting up and going about your day’s events. Stay up for one sleep cycle (90 minutes), then return to bed and sleep for 90 minutes to two hours. The nap must be at least 90 minutes to ensure the occurrence of a full REM period. People frequently have more than one dream in a 90 minute nap period taken this way, and it is common to awaken from one dream and return rapidly to another, possibly several times, during this nap. This is why naps are so likely to produce WILDS. And, for our purpose here, dream reentry. Following is the Lucidity Institute’s advice on the use of napping: Exercise: in Napping A. Arrange to awaken early. At bedtime set your alarm clock for 90 minutes earlier than usual. In your dream journal, write down the time you turn out the light and go to sleep. B. Sleep. Sleep until your alarm clock wakes you, 90 minutes earlier than usual. Recall your dreams from last night, and chose one that is vivid and interesting, to use in Step 5 below. If your dream recall is poor for that night, you can use another night’s dream for this exercise. In your dream journal, note the time you awakened, and the number of dreams and any lucid dreams you recall from that night. If you did happen to have any lucid dreams from that night, note if they were WILDs or DILDs. C. Get up and be active for 90 minutes. Right after you wake up, get out of bed; don’t linger in bed. Go about your regular morning activities, such as eating breakfast or reading the paper. However, refrain from drinking caffeinated coffee or tea, as this might keep you awake and prevent your return to sleep for your nap. D. Return to bed. After 90 minutes of being awake, go back to bed. Set your alarm or arrange to have someone waken you after 90 minutes to two hours, just to make sure you don’t over sleep and get a tendency to forget your dream experiences. In your dream journal, enter the time you return to bed. E. Prepare your mind to become lucid. As you lay in bed, practice a “Modified MILD Exercise” below until you fall asleep. Be patient if you don’t fall asleep right away; a longer period of doing the MILD Exercise probably contributes to your chances of becoming lucid. On the other hand, if your body is longing to return to the REM state, which was denied it this morning, you will probably fall asleep right away, and even enter the REM state immediately, which is very favorable for WILDs and dream reentry. F. See yourself becoming lucid. While maintaining your thoughts on your intention to remember to notice when you are dreaming, imagine that you back in a recent dream (one from last night is best), and that you realize that you are dreaming in it. Look for a “dreamsign” in your memory of that dream. When you see one, say to yourself, “I am


dreaming!� and continue your fantasy in this way. Picture yourself carrying out your plan for your next lucid dream. For example, if you want to fly in your next lucid dream, see yourself taking off and soaring when you come to the point in your fantasy where you become lucid. (Adapted from The Lucidity Institute, Inc. 1998)


Microsoft Word - Exercise 4 Napping