Keep a dream journal and write down every dream immediately after waking
Do regular reality checks during the day
Set a strong intention before sleep to recognize when you are dreaming
Use a consistent sleep schedule
Try the MILD technique by repeating that you will realize you are dreaming
Try the WBTB technique by waking up after several hours, staying awake briefly, then returning to sleep
Practice meditation and mindfulness
Avoid alcohol and heavy meals before bed
Improve dream recall by getting enough sleep
Remain calm when you notice you are dreaming
Stabilize the dream by rubbing your hands or focusing on details
Keep practicing consistently