Hey, I was horrible at recall xD This are some tips that helped me achieved what I consider a good recall (at least 1 medium/long dream per night)
- Changing my alarm sound. My last one was really pinching, so the first thing I would automatically do when I woke up was turning it off. Ofc my dream recall suffered because of this "stress" when awakening. Now i've changed it to a really calm music, and I will change it soon to only play for 10 seconds because I can easily wake up.
Also, notice that if you can't remember anything at all when you wake up with an alarm, is probably because you weren't in a REM stage.
- Try to find a balance for sleeping schedule. For example, some days I would leave work at 4am, others at 1am. What I did was I decided I would always go to bed at 4:30 am, no matter what kind of schedule I had. If you have the possibility to wake up late during the day, you should try this.
- Doing ADA, meaning All day Awareness, you can find a great guide for it here. How would ADA help you? Just because you would be more aware, and if this habit carries into your dreams, you will notice far more details. More details= more chances to remember the dream! I use this when I'm absolutely in a bad streak of no recall and it always worked
- When you wake up, stay several minutes trying to recall your dream or anything that pops into your head. I thought that if you couldn't remember the dream in 2minutes, then it was lost forever. This isn't true. Sometimes I would worry remember a single thing like "It was me and my friend". When I go to sleep and wake up in the morning, many times I'm like "oh wait, me and my friend were doing this!" Take your time for recall!
- The last one, involves quite actually some effort, but at least me it works. For example, I leave work, take a bus home (like 30-40minutes trip), walk, etc etc, and when I reach home, I grab paper and pen and write everything that happened to me in the last hour. That way, I'm performing a reality check and I'm also making a effort to remember past memories. No need to write it though, just thinking on what you've done in the last hour helps
Good luck!
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