We all dream. In fact we usually dream four to seven times each night. The total time we spend in our dream world is ninety to one hundred minutes. Imagine what that adds up to over a typical lifetime. The problem is that most of the time we simply don't remember what we dream about.

Within five minutes of waking it's reckoned that around fifty percent of your dream content will be forgotten. After ten minutes as much as ninety percent simply can't be remembered. But you can take steps to change this. By using the following tips your powers of dream recall will be boosted dramatically.

· You must ensure that you are prepared to dream. You need to create the right environment in which to enjoy your dreams. Ensure that you are comfortable in bed and that you are neither too hot nor too cold.

· There are certain things you must avoid, such as alcohol, drugs, and spicy food. These can all adversely affect your dreams and your ability to recall them. Also avoid big meals near to bedtime as they can cause digestive problems.

· You need to prepare your mind to dream. If you clearly state your intent to dream and to remember the content you will increase your chances of doing so. Learn to visualize yourself waking from a dream with a clear memory of what happened in the dream and being able to record all the images and symbols you have seen.

· Ensure that you have a means of recording your dreams. This need only be a note pad and pen or pencil, or you may find it useful to use a voice recorder of some sort. Make sure that they are kept at your bedside ready to use as soon as you wake up. And also remember the need to have a light or lamp to hand so that you can see what you are doing.

· Stick to a regular routine with a regular bedtime and wake-up time. This will be a great aid to successfully recalling your dreams. Use an alarm clock to reinforce the routine.

· REM sleep is the part of your dream cycle when you have your most significant dreams. This occurs several times during the night and it is recognised that waking quickly during this time greatly increases the chance of dream recall. Therefore a good habit to get into is setting your alarm for unusual times during the night. Your subconscious mind will soon get used to this and it will become part of your routine.

· It is vital that you learn to wake slowly. When you wake up lie still, keeping your eyes closed. Do not talk – it is a good idea to ask your sleep partner to allow you some "quiet time" when you wake up. Concentrate solely on remembering the dream content and block out all the other distracting matters you might normally start to think about. Asking yourself the question "what was I just dreaming about?" will help you to recall more clearly.

· You must write down everything you remember about your dream. Do not put it off until later as you will surely forget key images or symbols. So get writing, or recording, straight away.

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