Can You Choose Your Dreams? This Visualization Hack Makes the Fantasy Possible.

You’ve likely experienced the effects that your waking world has on your dream world. Stressful work deadlines, new crushes, upcoming adventures, and more can show up in your nightly visions sometimes literally, sometimes symbolically. Although these may seem as though they’re simply conscious life slipping into your unconscious state, what if you could choose your dreams?

Dream incubation is a practice that helps you increase your odds of self-selecting dreams with a few mindful bedtime routines.

Amerisleep certified sleep coach Rosie Osmun explains that the process isn’t as straightforward or complex as writing a movie script for your dreams. Instead, dream incubation is all about focusing on a thought or image before sleep so that it’s more likely to show up in your dream world. “Think of dream incubation as planting a mental ‘seed’ that your brain may grow into a dream as it processes memories and emotions overnight,” she says.

Psychologist Terri Bacow, PhD, says that although the possibility of influencing and recalling your dreams will vary from person to person, choosing an intentional mindset before you go to sleep can increase your clarity and mood upon waking the next day. She adds that dream incubation can be used to spur creative inspiration, emotional processing, insight, and just for fun.

Basically, it’s worth a shot! 

The Pros and Cons of Dream Incubation

Osmun notes that the techniques involved in dream incubation—creating a relaxing sleep environment, focusing on a positive thoughts, visualization and journaling prior to sleep—can also help improve overall sleep quality, even if your efforts don’t result in self-selected dreams. Additionally, Bacow suggests that encouraging your brain to generate creative ideas or solutions, even while you sleep, can promote similar ways of thinking in your waking life.

“It’s a bit like giving your brain a creative overnight shift,” she says.

Keeping your dream fodder positive is key, as negative topics can lead to unpleasant dreams—or just needless stress. Your general attitude should also remain light and easy. Concentrating too hard could result in lower quality sleep, while too much pressure on the practice and its results (or lack of results) may cause frustration. As with sleepmaxxing, dream incubation is best attempted with rest as the priority.

How to Choose Your Dreams

Directing your dreams has a lot to do with your bedtime routine. Combining the below techniques nightly can lead to better sleep and, perchance, dreams.

1. Create a Relaxing Environment

Make your bedroom a space dedicated to rest. Keep the temperature cool, minimize clutter, and keep things as cozy as possible. Lights should be low and screens minimal or avoided entirely.

2. Start Simple

As Osmun mentioned, this isn’t about creating a script or storyline. She suggests focusing on one clear topic, goal, or question instead of many.

3. Practice Visualization

This part is essential: Spend 3-5 minutes before you drift off to dreamland visualizing what you would like to experience. Engage all five senses here.

4. Try Affirmations

Osmun recommends repeating short affirmations (ex.“I’m walking through a garden”) as you drift off. Keep these in the present tense.

5. Write It Down

Finally, write down your intention before bed, and keep a journal nearby to scribble down any fragments when you wake. The more you remember, the better!