Dreams are your body's way of processing the stimuli that come from your life. The things you see, smell, hear or do just before going to sleep can affect the beauty of your dreams. You can learn how to have sweet dreams by adjusting your surroundings and visualizing that you are having a good dream.
Method 1 of 4: Adjusting the Sound
Step 1. Choose soothing music before bed
Music you listen to a few hours before bedtime can make you have good dreams or nightmares.
Step 2. Avoid horror or suspense movies before you go to bed
Loud shouting and music can be stressful, and give you nightmares.
Step 3. Purchase a nature sound player
There are devices with loudspeakers that emit sounds from nature such as the forest, ocean and static sounds that can be purchased online or at stores such as Bed, Bath & Beyond and Target.
Several studies have shown that listening to sounds from the environment can trigger beautiful dreams about these places. If you choose an ocean-themed sound, you can experience the trip to the beach in your dreams again
Method 2 of 4: Choosing Food
Step 1. Don't go to bed hungry
You can wake up hungry, and make your sleep restless. Eat a small banana and drink a glass of milk before you go to sleep.
Step 2. Try eating foods that contain tryptophan
These chemicals can improve serotonin receptors in your brain, allowing you to experience dreams that are more beautiful, and more aware.
Foods that contain tryptophan include soybeans, chicken, tuna, cheese, kidney beans, pumpkin seeds, deer, turkey, lamb, salmon and cod
Step 3. Take a vitamin B6 supplement
Your body may already be getting enough vitamin B6 to function normally, but adding 100mg of a B6 supplement will make your dreams more vivid and you can have lucid dreams.
Although several studies have shown a correlation between lucid dreams and vitamin B6, this method is not recommended from a nutritional point of view because this dose far exceeds the recommended daily intake
Method 3 of 4: Visualizing the Dream
Step 1. Get into the habit of writing down your dreams within 5 minutes after you wake up
Experts believe that this is the time when you usually forget about your dreams.
Starting the habit of keeping a dream log can also improve your ability to remember dreams, and make your dreams more enjoyable
Step 2. Review your dreams
If you have frequent nightmares, you can try to practice dreaming new things while you are awake.
Step 3. Write down the new dream you want
In other words, you have to write a new story where your nightmare is turned into a beautiful dream.
Step 4. Reread the sweet dream that you have written down
Next, take 5 to 20 minutes to visualize a new dream when you are awake.
Step 5. Continue this way for all the nightmares you've ever had
Several studies have shown that people who experience traumatic nightmares, especially those who have experienced traumatic events, can improve their dreams after visualizing.
Method 4 of 4: Reducing Stress
Step 1. Avoid stressful activities, such as projects at work, sports or bedtime fights
These things will increase your chances of experiencing poor sleep and nightmares.
Step 2. Try doing some yoga or meditation a few minutes before going to bed
Practicing to calm your brain can improve your dreams by reducing the chances of having scary dreams.
Step 3. Breathe deeply for 2 minutes, if you are under stress before going to bed
Inhale and exhale for 10 seconds until you feel calmer.