How To Improve Dream Recall: Simple Techniques for Better Dream Recall

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Dreams can be fascinating windows into our subconscious minds. But often when we wake up those intricate dreamscapes fade from memory. If you want to improve your dream recall and remember more of your nightly adventures there are some practical techniques you can try. With a little diligence you can sharpen your dream recall and gain insight into your inner world.

Key Points

  • Recording your dreams in a journal and intentionally focusing on remembering them before bed are effective techniques to improve dream recall. Writing down dreams right when you wake up can trigger memories you might otherwise forget.
  • Foods containing magnesium like bananas, almonds and walnuts can enhance sleep quality, relaxation and brain function to support dream recall. Their nutrients aid memory, nervous system health and hormone regulation tied to vivid dreams.
  • On the other hand, foods like aged cheeses and red meat can potentially disrupt sleep and dreaming. They contain amino acids that alter neurotransmitter levels involved in sleep cycles and memory formation needed for dream recall. Limiting these foods in the evening may help sharpen your ability to remember dreams.
woman sleeping with dream imagery above

Practical Ways To Improve Dream Recall

Keeping a Dream Journal

One of the most effective ways to improve dream recall is to keep a dream journal. Before you go to sleep, set the intention to remember your dreams. When you wake up, grab your journal and jot down whatever you can recall immediately. Don’t wait! Jot down key words, scenes, colors, feelings—anything to capture the essence before it slips away.

Recording your dreams over time can reveal patterns and symbolism. Re-reading old journal entries can also trigger forgotten memories of dreams past. Keep your journal by your bedside with a pen. Making it part of your morning routine trains your mind to recall dreams readily.

Setting an Intention

You can also try setting a clear intention to remember your dreams before falling asleep. As you get comfortable in bed, simply repeat an affirmation like “I will awaken with clear recall of my dreams.” This plants a seed in your subconscious to retain dreams in memory. Affirmations can be especially powerful when paired with dream journaling.

Using an Alarm

An alarm can jolt you awake during REM sleep cycles when dreams occur. Set your alarm for 30 minutes before you need to get up. When it goes off, turn it off and try going back to sleep, focusing on your dreams. The interruption can help cement the dreams in your mind.

Once you’re awake, write down whatever you can remember before getting on with your day. This takes commitment but is effective for dream recall.

Relaxation and Dream Foods

Relaxation and certain foods can also encourage dream recall. Try winding down before bed with meditation, soothing music or reading. Deep breathing and yoga are other relaxing options. Anything that eases stress improves the conditions for rich dreaming.

Some foods contain nutrients that may support dream recall. Bananas, dairy, nuts, seeds, herbal tea and dark chocolate have vitamins and minerals that help regulate sleep cycles and brain function involved in dreaming. While foods don’t guarantee vivid dreams, they can support overall sleep quality.

Develop the Dream Recall Habit

Like any skill, remembering dreams takes practice and consistency. Use these tips together to get the best results. Chart your progress in your dream journal. With time, your dreamscapes will unfold in technicolor detail each morning. Sweet dreaming!

Some foods that can help to improve dream recall
Various foods can help you with your dream recall

Foods that Can Help Improve Dream Recall

When considering foods to help improve dream recall do bear in mind that most nutritionists will not recommend eating very much (if anything) directly before bed time. Most nutitionists will recommend at least 3 hours after eating before going to sleep (, May 2023). Though they do go on to say that small snacks can actually help you sleep if it reduces your hunger prevents you waking up through the night because your blood sugar levels are dropping.


Bananas contain vitamin B6, which helps the body produce serotonin and melatonin. Serotonin is a neurotransmitter that regulates sleep and dreaming. Melatonin helps control your sleep and wake cycles. Bananas give your body the building blocks to make these important hormones for quality sleep and vivid dreams.

Dairy Products

Dairy products like milk and cheese have high levels of tryptophan, an amino acid. Tryptophan is converted to serotonin in the brain. Serotonin not only stabilizes mood and relieves stress, but may also impact dreaming. Dairy gives you a dose of tryptophan to boost serotonin, setting the stage for dream-filled sleep.

Nuts and Seeds

Almonds, walnuts and pumpkin seeds are excellent sources of magnesium. Magnesium is a mineral that helps regulate nerve and muscle function. It enables quality sleep by calming the nervous system. It also controls levels of cortisol, the stress hormone that can interrupt sleep and dreams. The magnesium in nuts and seeds relaxes your body for restful sleep ideal for dreaming.

Herbal Tea

Herbal teas like chamomile and valerian root contain compounds that soothe the body and relax the mind. Chamomile has antioxidant and anti-inflammatory effects, while valerian root has sedative effects that encourage sleep. Drinking these teas before bed can help you fall asleep faster and achieve deeper, more restorative sleep, from which dreams blossom.

Dark Chocolate

The flavonoids in dark chocolate are antioxidants that improve blood flow to the brain. This enhances overall brain function, including memory consolidation and cognitive performance. Better brain function means improved ability to remember dreams. The cocoa flavonoids also promote endorphin production to satisfy cravings in a healthy way.

Adding some of these dream-enhancing foods into your pre-bedtime snack routine may help strengthen your dream recall.


  • Keep a dream journal and record dreams first thing when you wake up.
  • Before bed, set an intention to remember your dreams.
  • Use an alarm to wake up mid-sleep cycle and focus on recall.
  • Relax and reduce stress with meditation, music, reading, etc.
  • Eat foods high in nutrients that support quality sleep and brain function.
  • Be consistent and track progress to improve dream recall over time.

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