1. Limit night time distractions. Create an evening ritual for you to wind down. Stay away from screens as much as possible before bed… ideally an hour before you fall asleep. Stay away from bright lights or loud sounds in your bedroom as you’re winding down. Bonus - try to establish a steady sleep schedule by going to bed and waking up at similar times every day.

2. Limit caffeine, avoid alcohol or drugs before bed. These substances can often impact the quality of your sleep and lead to poor dream recall.

3. Before you go to bed at night, consider what intention or question you want to explore in dream time. You might even choose to write a question down on a piece of paper and place it under your pillow before bed.

4. When you wake up from from sleep, try to stay still and feel how you feel, reflect on where you just were and what you were doing. If images of your dream arise, remain still and allow the dream land in your consciousness more fully. If you get up quickly and go to the bathroom, it’s a lot easier to forget the threads of your dream.

5. Keep a dream journal next to your bed or voice record your dreams on your phone or a recording device. If you voice record yourself, return to it when you’re more fully awake and write it down in a journal. Or at the least, just listen to the recording. When you record your dreams in some way, you’re sending the signal to your subconscious that this is important to you and you will continue to have improved dream recollection.

6. If you’re really dedicated, you might choose to set an alarm in the middle of the night to be awoken during REM sleep. So you could explore setting an alarm 4.5, 6 or 7.5 hours after falling asleep and see what you recall waking up directly in your most potent dream time.

7. Sweat daily. Move your body. Drink a lot of water… you want to keep your energy flowing through your body so you have a clear landing pad for dreams to anchor into.

8. Look back at your dream journal and reflect on the patterns and themes that are arising from your dream space.

9. Get into a dream group or find a dream partner that you can share your dreams with.

10. Mugwort is an amazing herb for dreaming… it can be taken through tea or tincture. You can also place a piece of the plant underneath your pillow. You can burn mugwort to invoke the spirit of it near your sleep space or use some essential oil to enhance your senses before bed. Blue lotus is another wonderful herb for dreaming

11. There are some really wonderful herbs you can experiment with as well to help you get deeper sleep. Chamomile, valerian, lavender, lemon balm, cat nip, and yarrow are all great herbs for sleep. The better the quality sleep you get, the more chances there are for you to remember your dreams. Please note that I am not an herbalist or a medical professional so consult with your doctor or your own body before taking any of these medicines.

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Let me know how this goes for you. If you're interested in deepening your dream practice or work out a particular dream you've had, reach out. I love doing dream work with people and offer it in my sessions as people need.