welcome! i recommend trying to get at least eight hours of sleep...but the more you get, the higher the chances of recalling dreams and having lucids (each successive REM period increases in length so that the last few hours of sleep include the longest and most vivid dreams). as for diet, i'm not sure anyone knows with real certainty what is important. B6 seems to be important, but i personally don't think taking a supplement does anything unless you are deficient--i think as long as your diet is healthy and balanced you shouldn't worry about it. the most important thing is training yourself to recognize things that you normally accept without scrutiny. there's a bunch of info on here and a lot of helpful people, so if you have any other questions, don't hesitate to ask!