Why Do We Dream: What your brain is doing while you sleep

Some dreams are comforting; others, bizarre. But many of us dream about similar themes: falling, flying, being chased, or losing our teeth [4]. The question remains—why?

While dream research is inherently difficult due to its reliance on subjective reporting, neuroscience has provided compelling clues. One study found that emotionally charged daytime experiences were associated with stronger theta wave activity during REM sleep—a brainwave pattern critical for learning and memory [5][6][7].

Dreams may allow us to emotionally “digest” these experiences by helping us process feelings, and the emotional impact of dreams can often be felt even after waking. A lack of REM sleep impairs our ability to interpret social cues and regulate emotional responses [8]. In other words, dreams may serve as a simulated environment where we rehearse emotional experiences, boosting our resilience in waking life [9]. There is a significant relationship between dreaming and emotional regulation, which may also enhance our problem solving abilities by allowing us to approach challenges with improved insight and adaptability.

Even strange dreams may serve an adaptive function. In one study, dreams containing bizarre, unpredictable content were shown to improve abstract learning, suggesting an evolutionary benefit to dream “weirdness” [10].

Dreams aren’t static. Before the 1950s, most people reported dreaming in black and white. By the 1960s—coinciding with the rise of color television—dreams became more colorful [11]. Researchers believe this reflects increased visual cortex stimulation from our environment [12].

Advanced imaging now allows scientists to map dream-related activity in real time. During vivid dreaming, the hippocampus (memory), amygdala (emotion), and right inferior lingual gyrus (visual and emotional integration) all light up [13][14][15]. Brain activity during REM sleep is similar to wakefulness, with complex patterns that support the vividness and realism of the dream environment. Neural networks involved in self-reflection and metacognition are active during dreaming, supporting both lucidity and the construction of the dream environment. Remarkably, individuals with damage to the inferior lingual gyrus often report a complete cessation of dreams, emphasizing this region’s importance.

Lucid dreaming—a state where the dreamer becomes aware they are dreaming—activates brain regions that are typically “offline” during REM sleep. These include the prefrontal cortex, which governs logic, and the parietal lobe, responsible for sensory information [16][17]. A lucid dream occurs when the dreamer realizes they are dreaming, leading to heightened consciousness and the potential for greater control over the dream experience.

This hybrid brain state shows promise for mental health. In one pilot study, lucid dreaming training helped reduce insomnia symptoms [16]. Lucid dreaming can also be used to confront nightmares and traumatic experiences, and has been explored as a tool in sleep medicine for managing nightmares. Other research links lucid dreamers to increased creativity [18] and even enhanced motor skill performance. For example, athletes who practiced physical skills in lucid dreams improved more than those who practiced mentally or not at all [19]. There are also examples of lucid dreamers using their dreams to practice skills, solve problems, or recreate experiences from video games.

The relationship between lucid dreaming, feelings of empowerment, and emotional regulation is significant, as these feelings can be felt in waking life. However, some individuals may experience reality confusion, where distinguishing between dreams and waking life becomes difficult, especially after vivid lucid dreams. Lucid dreaming has also been shown to enhance problem solving abilities and provide insight into personal challenges. Some people report feeling more awake or alert after a lucid dream, while others may feel tired or emotionally affected.

Even if you don’t remember your dreams, you almost certainly have them. People spend an average of two hours per night dreaming [20]. But why do some remember dreams easily while others struggle?

Studies suggest brain anatomy may play a role. People who recall dreams frequently tend to have more white matter in the medial prefrontal cortex, an area linked to emotion and memory [21]. These individuals also exhibit increased responsiveness to sounds during sleep, a sign of heightened awareness in the temporoparietal junction—an empathy- and perception-related brain region [22][23].

Brief awakenings of 2–3 minutes during the night—especially at the end of REM cycles—may also enhance dream recall by allowing memories to shift from short-term to long-term storage [23].

Getting enough sleep is crucial—but it’s the quality of your sleep that most directly influences mood, memory, and dream health. Maintaining a consistent bedtime and sleep-wake schedule, even on weekends, supports normal sleep and healthy REM cycles. Certain medications, alcohol, and caffeine can disrupt sleep quality and lead to less REM sleep. If you have trouble falling asleep, try getting out of bed and spending time in another room before returning to sleep. Sleep disorders and other conditions can also cause less REM sleep, but treating sleep disorders can improve overall sleep quality. Poor sleep can leave you feeling tired or make you feel sleepy during the day, while good sleep hygiene helps you feel more awake and alert. Sleep disruption can result from many causes, so sleeping in a comfortable environment is important. Here are six evidence-based ways to improve your deep and REM sleep:

Light is the strongest cue for regulating your circadian rhythm. Exposure to morning sunlight resets your biological clock and boosts melatonin production at night—especially in older adults, who often produce less [21]. Just 20–30 minutes outside can help improve sleep duration, efficiency, and timing. Bonus: it also lowers stress and cortisol levels [22][23].

Your gut bacteria influence serotonin production—over 90% of serotonin is made in the gut—and serotonin is a precursor to melatonin [24]. Studies show that people with higher levels of Bacteroidetes and Firmicutes sleep more efficiently, while higher levels of certain other microbes like Lachnospiraceae and Corynebacterium are linked to poor sleep [24]. Prioritize fermented foods (e.g., yogurt, kimchi, and sauerkraut), fiber, and diverse plant-based food intake [25].

Physical activity increases the body's need for sleep. Just 30 minutes of moderate aerobic exercise during the day can improve sleep that same night—even in people with chronic insomnia [26]. Exercise also increases time spent in deep, restorative slow-wave sleep.

Fiber intake is associated with more time in deep sleep, while diets high in sugar and saturated fats are linked to lighter, more fragmented sleep [27][28][29]. Aim for 25–30g of fiber per day, mostly from whole grains, vegetables, legumes, and fruits.

A recent study found that plant-based diets may indirectly improve sleep quality by lowering depressive symptoms [30]. Another found that plant protein improved sleep more than animal protein, potentially due to lower saturated fat content and faster digestion [31]. Try incorporating lentils, tofu, tempeh, or quinoa into your dinner. Fun fact: whole grains have substantially more protein than refined grains.

While short naps (20–30 minutes) can boost mood and cognition [32][33][34], frequent or prolonged napping is linked to a poor nighttime sleep schedule and even increased depression risk in midlife adults [35]. The optimal nap window is between 1–3 PM and should be kept under 30 minutes [36].

Want to give your sleep and cellular health a nightly advantage? Enter Restore—Tally Health’s sleep supplement designed to support the body’s natural circadian rhythms and optimize sleep architecture.

Restore is formulated to:

• Promote the natural production of melatonin

• Leverage an active compound in chamomile

• Influence the inhibitory neurotransmitter GABA

• Support healthy aging as you sleep.

Whether you’re looking to increase dream recall, extend REM cycles, or simply wake up feeling more refreshed—Restore supports the biology behind better