12 Tips to Have Better Dreams at Night

You can’t fully steer your dreams, but there are steps you can take to increase the likelihood of experiencing more pleasant dreams at night. Read on for 12 practical dreaming tips.

As you might expect, researching dreams and drawing definitive conclusions is challenging. While certain themes appear across large groups, dreams remain highly personal and often fleeting mental experiences.

The truth is, we don’t have total control over our dreams. They’re woven from fragments of daily life and our deepest thoughts.

Still, there are measures we can adopt to enhance sleep and reduce stress, which makes better dreams more likely. Continue reading to find out how.

How to encourage better dreams

There’s no surefire way to guarantee pleasant dreams. However, the following suggestions can improve sleep quality, ease tension, and raise the odds of having more satisfying dreams.

1. Prioritize sufficient, restorative sleep

Adults typically require 7–9 hours of sleep each night. If you struggle to get good rest, try these strategies:

• Keep bedtime and wake-up time consistent every day.
• Maintain a comfortable sleep temperature in your bedroom.
• Turn off all lights, including nightlights. Remove glowing screens from view. Consider blackout curtains to block outside light.
• If you can’t fall asleep, get out of bed and do something calming until you feel sleepy again, then return to bed.

2. Exercise regularly

A 2021 meta-analysis found that consistent physical activity can enhance perceived sleep quality. Research indicates that vigorous exercise performed 2 to 4 hours before bedtime does not necessarily disrupt sleep in healthy adults.

3. Designate a sleep-only area

Good sleep hygiene matters. Remove TVs, computers, smartphones, and other electronic devices that emit light or sounds. If you need a workspace in your bedroom, use a room divider to keep it out of sight at night.

4. Wind down before sleep

Spend the hour before bed on calming activities such as:

• meditation or deep breathing
• aromatherapy
• taking a warm bath
• reading

During this pre-sleep hour, avoid:

• work-related tasks
• heavy eating or drinking
• screen exposure

5. Skip the nightcap

Alcohol may make you drowsy initially, but it can fragment sleep later in the night. Drinking can reduce total sleep time and sleep efficiency and change sleep architecture.

6. Try a different sleep position

If you frequently experience disturbing dreams, experiment with altering your usual sleep posture.

A small 2004 study reported that people sleeping on their left side had more nightmares than those on their right. A 2012 study suggested that sleeping on the stomach may encourage dreams with sexual themes or persecutory content like feeling smothered, trapped, or unable to move.

7. Eat foods containing melatonin

Melatonin is a hormone produced naturally by the body that can support sleep quality. It’s also present in various foods, including:

• eggs
• fish
• meat
• milk
• nuts
• certain cereals
• sprouted legumes or seeds
• mushrooms

8. Consider melatonin supplements cautiously

A 2021 meta-analysis found melatonin supplements did not significantly improve sleep onset latency, total sleep time, or overall sleep quality in adults.

In 2018, researchers reported cases of three people who experienced nocturnal hallucinations; these symptoms were reduced when participants took 5 mg of melatonin.

Melatonin’s effects on dreams vary—some people find it improves their dreams, while others experience more vivid or unsettling dreams.

Melatonin can interact with certain medications. If sleep problems or distressing dreams persist, speak with a healthcare provider about potential benefits and risks before using supplements.

9. Address anxiety

A 2021 study of 76 adults found that those with anxiety disorders had fewer positive interactions and more failures, misfortunes, and negative emotions in their dreams than those without anxiety.

A 2020 study indicates people with anxiety may experience nightmares more frequently, though further research is needed. It also suggests cognitive behavioral therapy can help reduce distressing dreams in anxious individuals.

10. Keep a dream journal

Dreams mix fragments of daytime thoughts and experiences. Troubling dreams may mirror stressors in your life. Try recording dream details immediately upon waking, including the emotions you experienced.

This practice can help you link dreams to waking-life events. Facing issues you uncover while awake may improve your dream patterns.

11. Try active video gaming

A 2019 study found that playing physically interactive games was associated with increased frequency of lucid and controlled dreams.

Overall game exposure makes it more likely that game imagery will appear in your dreams and may promote lucid dreaming—an effect sometimes called the Tetris effect.

12. Practice lucid dreaming techniques

Lucid dreaming occurs when you recognize you are dreaming while still in the dream. It’s a skill you can develop.

By training yourself to perform reality checks within dreams, you can gain some control over the dream’s content and your reactions to it.

Takeaway

Dreams are not easily controlled, but there are steps you can take to encourage better dreams at night. Lifestyle adjustments like exercising and optimizing your sleep environment can support higher-quality sleep and more pleasant dreams.

If sleep problems or stress-related dreams continue to trouble you, consult your doctor.