I think that it may be slightly different for each person. Over my life my bedtimes have varied from going to sleep at around 8:30pm to going at about 2am, and the hours have also varied, from about 7 to about 10. I know that when I was well rested in daily life I was more likely to have lucid dreams, than when I was tired. Up until recently I have always had excellent dream recall and regular (although not frequent) lucid dreams (probably about 1 or 2 a month, although the lucidity came later in life. I can still remember my first LD, I was a teenager and had never heard of LD'ing, and realised that I was in a dream... there was not much in the way of scenery..the world I was in was very empty apart from a large box. and I remember my astonishment that I was actually in a dream!).
I think that keeping a diary helps, but also, what helps me the most is; as soon as I wake up, I keep very still and close my eyes and recall everything I can about that nights dreams, and then I write it down. If I don't do this, as soon as I move I can start forgetting my dreams.
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