A lucid dream is a type of dream in which the person is aware they are dreaming and can either take control of the dream or simply observe it while remaining conscious that it is not real. This awareness allows the dreamer to influence the dream experience—for example, by interrupting a nightmare and changing its outcome. A 2023 study published in the journal Encephale suggests that learning to have lucid dreams can help reduce the frequency of nightmares and may also alleviate symptoms of insomnia and anxiety. Antonio Zadra, a psychology professor at the University of Montreal and co-author of When Brains Dream, notes that some people enjoy lucid dreams not to change the dream but to explore it. "It is a way of probing your own mind and creating opportunities to collaborate with different parts of your psyche," he explains. Benjamin Baird, a cognitive neuroscience specialist at the University of Texas at Austin, adds that lucid dreaming can be entertaining, comparing it to having a personal form of virtual reality. The term "lucid dream" was first used in 1913 by Dutch psychiatrist Frederik Van Eeden, who described his own experiences. In the 1970s and 1980s, researchers like Stanford's Stephen LaBerge confirmed that lucid dreaming occurs during REM sleep, a stage where dreamers can move their eyes in specific patterns to signal their awareness. Tibetan Buddhist traditions have long practiced dream yoga, a method of training the mind to achieve lucidity during dreams. Michael Sheehy, a Tibetan Buddhism specialist, explains that dream yoga involves using contemplative techniques within the dream to gain awareness and perform actions not possible when awake, such as creating objects or altering the dream environment. Despite the growing interest in lucid dreaming, the exact neurobiological mechanisms are still not fully understood. Ken Paller, a neuroscientist at Northwestern University, notes that preliminary research suggests increased activity in the prefrontal cortex, which is involved in decision-making and problem-solving, and the parietal cortex, which processes sensory information. Using electroencephalograms (EEG), researchers have found that lucid dreaming combines brain activity seen in both wakefulness and REM sleep, creating a unique hybrid state of consciousness. Lucid dreaming offers a range of potential benefits, from enhancing creativity and problem-solving to aiding in personal and therapeutic growth. Christopher Mazurek, a research assistant at Northwestern University, found lucid dreaming helpful after the death of his grandparents, describing it as a powerful way to process grief. Research also suggests that practicing motor skills in lucid dreams can improve real-life performance in sports or games, and it can help those with recurring nightmares gain control and reduce their distress. While many people find lucid dreaming beneficial, there are potential drawbacks. A study in Sleep Advances found that some individuals experienced feelings of paralysis, confusion between sleep and wakefulness, or less restful sleep. Remington Mallett, a cognitive neuroscience specialist, notes that some people prefer not to have lucid dreams, simply wanting to sleep. To increase the chances of having lucid dreams, keeping a dream journal and practicing techniques like reality tests, Mnemonic Induction of Lucid Dreaming (MILD), or the Wake-Up-Back-to-Bed method can be helpful. Techniques for inducing lucid dreams vary in effectiveness, and there is no one-size-fits-all approach. A 2023 study found that repeating a dream during the day was among the most effective methods. Benjamin Baird suggests combining techniques to find what works best. Regardless of how often they occur, lucid dreams can give individuals a sense of control over their dreams, which can influence their waking life, according to Remington Mallett.