Insomnia and Lucid Dreaming - How to Solve This Problem

Among the most troubling problems for practitioners of lucid dreaming and out-of-body experiences are sleep disturbances or a complete lack of sleep. In group sessions, we design a program for each participant, and I often encounter unsuccessful attempts because someone slept poorly or didn’t sleep at all.

This is where the issue of lucid dreaming insomnia arises—a state in which the desire to enter a lucid dream becomes so strong that it leads to sleeplessness and ultimately undermines the practice itself.

Here, I will share with you some tips that will help you get rid of this problem!

Main Reasons for Insomnia

An overemphasis on practice
An overactive mind
A disrupted sleep schedule

Overemphasis

Sometimes, a person cannot fall asleep because they are eager to enter the phase (lucid dream/out-of-body experience) as soon as possible, and they are anticipating what will happen. In such cases, you should not focus on the outcome; instead, let go of the situation, and your anxiety will fade along with it. However, you should not change your intention to fall asleep (this applies both to falling asleep at bedtime and subsequent morning awakenings).

Overactive Mind

Often, the brain is very active and the nervous system is excited in the evening, making it difficult to fall asleep. Therefore, it’s necessary to set designated times for work, study, and rest. Ideally, after 9:00 p.m., you should avoid thinking about your work, errands, or studies. You should also detach yourself from games and social media.

Disrupted Sleep Schedule

If you’re used to going to bed at 3:00 a.m. but suddenly decide to change your schedule, it will be hard for your body to adjust immediately. As a solution, I suggest waking up several hours earlier than usual in the morning so that you’ll want to sleep earlier in the evening.

Many people try to do the opposite: they go to bed at 11:00 p.m. or midnight but still fall asleep around 3:00 a.m. This is quite a complicated approach; it’s better to endure some discomfort and shift your morning wake-up time to earlier in the morning. Once you’ve adjusted your schedule, you can start practicing.

Quick Sleep Technique

There is a simple technique that helps you fall asleep quickly. Since I frequently travel and take long flights, I sometimes suffer from insomnia, and I use this technique to help with this issue.

This method consists of a “triangle”—a continuous alternation of three different techniques. The action algorithm is as follows:

For the first six seconds, focus your attention on your breathing.
For the next six seconds, focus on your sensations.
Finally, spend six seconds trying to listen to the silence around you.

You need to repeatedly cycle through these three techniques for a certain period. Then you’ll start to feel that your brain and nervous system are attaining a state of calm. After this, you’ll be able to concentrate on falling asleep.

If you’re using the “deferred” method and can’t fall asleep again after waking up, try reducing your sleep time and/or minutes of wakefulness.

Conclusion

By addressing these issues, you’ll improve your sleep and enhance your lucid dreaming practice while overcoming challenges related to insomnia and lucid dreaming. In particular, understanding and managing lucid dreaming insomnia is key to unlocking deeper and more consistent experiences in the phase state.

Lucid Dreaming – Books from Authors-Practitioners

FAQ

Can lucid dreaming cause insomnia?

Lucid dreaming itself doesn’t directly cause insomnia, but certain practices associated with it—like frequent reality checks or setting alarms to induce lucidity (e.g., Wake Back To Bed method)—can disrupt your sleep cycle if done excessively. Maintaining healthy sleep habits is important if you’re exploring lucid dreaming techniques.

Will your body eventually fall asleep if you have insomnia?

Yes, in most cases, your body will eventually fall asleep. While insomnia can make it difficult to initiate or maintain sleep, the body has built-in mechanisms that will push you toward rest after prolonged wakefulness. However, chronic insomnia should be addressed with proper treatment to avoid long-term effects.

Can you force yourself to sleep if you have insomnia?

You cannot truly force sleep, and trying too hard can increase anxiety, making insomnia worse. Instead, relaxation techniques like deep breathing, meditation, or progressive muscle relaxation can help your body transition into sleep more naturally. Creating a calm, consistent bedtime routine is key.

Why can't I sleep even though I'm tired?

This is a common experience in insomnia. You might feel physically exhausted but remain mentally alert due to stress, anxiety, or an overactive mind. Sleep can also be affected by caffeine, blue light exposure, or underlying medical conditions. Addressing lifestyle habits and managing stress often helps.

Does insomnia mean no sleep at all?

No, insomnia doesn’t necessarily mean getting zero sleep. Most people with insomnia do get some sleep, but it may be shallow, fragmented, or significantly less than needed. The key issues are sleep quality and consistency, not just total sleep time.

Can insomnia cause psychosis?

Severe or prolonged sleep deprivation associated with insomnia can, in rare cases, lead to symptoms resembling psychosis, such as hallucinations or disorganized thinking. However, this is extremely rare and usually occurs only in extreme, untreated cases. Early treatment of chronic insomnia can prevent such complications.

How many hours of sleep is considered insomnia?

Insomnia isn’t defined by a specific number of hours but by the inability to fall asleep, stay asleep, or get restorative sleep, despite having the opportunity to do so. If these issues occur at least three nights per week for three months or more, it may be considered chronic insomnia.

Do people with insomnia get REM sleep?

Yes, but often less than usual. Insomnia can reduce the duration and quality of REM sleep (the stage where most vivid dreams occur), especially if sleep is fragmented. However, even short or broken sleep can still include some REM phases.