Why You Might Not Dream and How to Remember Your Dreams

Dreams fill our nights, yet many people remember little about them. In most cases, not recalling dreams is normal, but changes in dream recall can signal shifts in sleep quality or health. This article shares why dreams disappear from memory and offers practical tips, including expert guidance from INLIBER.

What dreams are and where they come from

During sleep the brain cycles between non‑REM and REM stages. REM sleep comes in bursts, especially toward morning, and is marked by quick eye movements and faster, irregular breathing. This is when vivid dreams most often occur. Non‑REM periods can include dreams too, but they tend to be simpler and less memorable.

Dreams draw on memories, feelings, and images from waking life, which is why even unusual dreams often contain real elements. For example, people with depression may experience distressing dreams as a reflection of their mental state.

Benefits of dreaming

Scientists are still exploring why we dream. A popular view is that dreaming helps process emotions and organize experiences. Sleep consolidates important memories and filters out unnecessary information, acting like a mental reset. Some studies also connect REM activity with creative thinking, supporting the idea that dreams can foster new ideas. Separately, sleep in general helps remove brain toxins and supports overall brain health.

Why you might not dream

You dream but don’t remember

Most people dream for about two hours per night, but they rarely remember most of these dreams. Memory during REM is weaker because certain brain chemicals change, making recall harder. Typically you remember the dream you had closest to waking. After waking, memory gradually returns, so earlier dreams may fade.

Content matters too: brighter, more vivid or longer dreams are easier to recall, while longer dreams may feel like a sequence of images rather than a story, making recall trickier.

Age and REM sleep

As people age, REM sleep and total sleep time decline. This natural change can lead older adults to remember fewer dreams, which is normal and not a sign of illness.

Sleep disorders

Sleep apnea, a condition where breathing pauses during sleep, disrupts rest and can reduce REM sleep and dreaming. Narcolepsy, a neurological disorder causing sudden daytime sleepiness, can also disturb REM regulation and dream recall.

Substances and medications

Alcohol, nicotine, caffeine, and some antidepressants can alter sleep stages. Caffeine or nicotine near bedtime may disrupt entering REM, while antidepressants can deepen some sleep stages and lessen vivid dreams.

What to do to bring back or improve dream recall

If you sleep well but rarely remember dreams, there is usually no cause for concern. If you want to improve recall, consider these tips from a Harvard Medical School sleep researcher, Robert Stickgold, shared in an interview with INLIBER:

• Before sleep, tell yourself you want to remember the dreams you have that night.
• Drink a glass of water before bed. Needing to wake for a bathroom trip can help trigger memory when you wake during the night or in the morning.
• Spend a moment after waking to lie still, recall what you dreamed, and jot it down.

For older adults, it is reasonable to accept fewer remembered dreams. In any case, maintaining healthy sleep is beneficial: aim for 7–9 hours per night, wind down before bed, avoid screens, exercise regularly, and keep a consistent schedule. Limit alcohol and smoking, and avoid caffeine late in the day. Only take medications as prescribed by a doctor.

If you suspect a sleep disorder, consult a physician. Treatments depend on the condition; for sleep apnea a device that keeps the airway open during sleep (continuous positive airway pressure, CPAP) is commonly used.

Expert comment

Expert comment: Sleep researchers emphasize that dream recall can vary, but prioritizing high‑quality sleep is essential for daytime health. Consistent routines may improve recall, but this is not a strict health measure.

Short summary

Most people experience dreams during REM sleep, but many do not remember them. Dream recall can be affected by age, sleep disorders, and substances, yet overall sleep health remains crucial. Practical steps, such as a pre sleep intention and a regular sleep routine, can help boost recall, while doctors can diagnose and treat any underlying sleep disorders.

Key insight: Prioritizing regular, restorative sleep supports mental and physical health, even if you do not remember every dream.