Do you like the adrenaline rush of scary nightmares, at least once in a while? Have nightmares every now and then to evoke that sensation, or to ease the anxiety you've been struggling to cope with for the rest of the day. If you take a focused approach to your dreams and nightmares, you will know how to control the intensity of your dreams as you wish.
Step
Method 1 of 2: Creating Nightmares
Step 1. Sleep on your stomach
A study from Hong Kong's Shue Yan University showed that people who sleep on their stomach are more likely to have dreams of being tied up, being held captive, or other types of nightmares. But the study also showed that the same sleeping position also increased the chances of having erotic or sensual dreams. So you may not always get the results you want when you try this method.
If you can't sleep on your stomach, then the next sleeping position that can increase your chances of having nightmares is sleeping on your back, then on your left side
Step 2. Eat certain foods before bed
Although spicy, salty, or fatty foods are usually believed to be the cause of nightmares, scientists have differing opinions about the effects of all these foods. Some say that disruption to your sleep cycle will slow down the dreaming process, so you may not dream at all. But there are also those who think spicy, salty, or fatty foods can increase the intensity of nightmares, at least for some people, and advise each person to pay attention to their body's response to these foods.
Step 3. Scare yourself a bit before going to bed
Try watching horror movies, playing horror-themed video games, or reading horror stories before bed. If you are afraid of something specific, you can watch or read it before bed. Or, just imagine your nightmare scenario before going to bed. In essence, try to make yourself a little scared or agitated. If you end up scared because of your thoughts, you may even have trouble sleeping.
Step 4. Try taking vitamin B6
Although the effects of vitamin B6 on dreams have not been fully studied, many people believe in its ability to increase the clarity of your dreams. One study suggests that this vitamin may be effective, either because of the effect on the dreaming process, or the effect of increasing your ability to remember your dreams.
Include vitamin B6 in your diet and supplements. Each day you can only consume a maximum of 60 mg for children aged nine to 13 years, 80 mg for adolescents aged 14 to 18 years, or 100 mg for ages 19 years and over
Step 5. Try taking melatonin
Some people report that they have very vivid or strange dreams when taking melatonin, which may give you a new dream experience even if the dream is not a nightmare. At least one study proves this idea true by saying that when you take melatonin, you are more likely to have transformation-themed dreams.
Step 6. Consume certain substances in the right portions
Caffeine, alcohol, and nicotine can disrupt your sleep cycle. All three can increase the chances of having nightmares if consumed in small amounts. However, consuming any of these substances in large amounts can be too disruptive to your sleep. Reduce consumption of this substance if you find it difficult to sleep, often wake up in the middle of the night, or feel tired when you wake up in the morning. These are all signs that you may be getting a poor night's sleep, and that could reduce your chances of dreaming.
If you rarely or never take these substances, the effects will be stronger than you might think. But you should not consume any of these substances just for the sake of causing nightmares
Method 2 of 2: Controlling Your Dreams
Step 1. Think about the topic you want to dream about
As you fall asleep, try to think of an image or concept that could cause fear or anxiety. If you try this every night, you'll likely dream the thing you're thinking about. You may benefit from your dream if you have a problem that makes you restless before going to sleep. Your brain will probably continue to think about the problem while you sleep, and it may come up with some ideas and solutions in your dreams.
Step 2. Sleep for eight hours or more each day
While having nightmares at night helps with a little sleep disturbance, doing so every day will reduce the number of dreams you can have. Get a good night's sleep, and you'll spend more time in deep, restful REM sleep, which can lead to longer dreams.
REM stands for Rapid Eye Movement, and is one of the behaviors of a person who sleeps
Step 3. Lie down on the bed after getting up
Instead of getting up right away, try lying down and trying to remember and “playback” your dream. If you can't remember anything, try checking your own emotions. If you wake up feeling restless or excited, focus on those feelings to help you remember your dream.
Step 4. Write down or record your dreams to increase your chances of remembering them
Every human has a dream for some time every time they fall asleep. But usually the dream can not be remembered and then just pass. Try to keep a book near your bed and write down or record your dreams as soon as you wake up before you forget them, and make them stay in your memory. Record all the dreams you have, not just the bad ones, because this habit can help you remember your dreams in the future.
Step 5. Try lucid dreaming
In a lucid dream, the dreamer is aware that he is dreaming. This can lead to clearer and more memorable dreams, and sometimes, but not always, allow the leader to shape and manage some of the events in the dream. While there are many ways to have a lucid dream, you can start with these two simple steps:
- Focus on the concept of dreaming while you are asleep, or focus on a specific topic that you want to dream about. Pick the same topic every night for at least two weeks.
- When dreaming and waking up, check the reality around you. Many people say that the clock or the writing in their dreams is difficult to read, or that they look different in each dream. Try looking at the clock or reading a chalkboard throughout the day to check if you're dreaming or not, and you'll probably find yourself doing the same thing in your dream.
Tips
- After having a bad dream, try to write down your activities and emotional state that night. If you see a pattern, you may be able to follow that pattern to bring out the nightmares at will.
- It is impossible for you to read in a dream because the part of the brain that controls dreams is on the other side of the part that allows you to read. Keep this fact in mind when checking whether you are dreaming or not.
Warning
- Never take drugs to excess just to give rise to nightmares. This can do serious damage to your body.
- Having nightmares too often can lead to chronic fatigue or restlessness.
- Having nightmares is highly discouraged if you have been diagnosed with a mental disorder, feel you are experiencing symptoms of depression or anxiety, or are taking certain medications to affect your emotional and mental state.
