Wondering Why You Don’t Dream? Sleep Experts Explain What It Means (and How to Fix It)

If you don't think you've ever had a dream, you're not alone. A 2019 literature review published by ScienceDirect notes that, despite limited research on the topic, previous studies had found that only 80 percent of people recall dreams that occur during REM sleep, and 50 percent recall dreams that do not occur during REM sleep. (Both REM sleep and non-REM sleep are essential in helping the body grow, in strengthening the immune system, and in helping the brain develop.) If you are someone who doesn't remember their dreams, there's no need to worry. Of course, if you're curious, there are some steps you can take to help yourself remember your dreams moving forward and have a few stories to share next time your friends are recounting their weird nightmare or asking about your funniest dream.

Below, we’ve worked with sleep expert W. Christopher Winter to determine what causes dreams, and why not all of us (claim to) have them.

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What is a dream and what causes them?

The truth is that dreams are a bit difficult to research, explain, and understand. Winter says that, at their core, dreams are “memories, images, or emotions that we experience while we sleep.” Winter adds, though, that what dreams truly are and why we have them has yet to be completely understood. A 2016 study published by Taylor and Francis² outlines some possible theories about dreams: While the evidence is limited, some researchers have found that dreams are a possible result of REM (rapid eye movement) sleep, or the deepest phase of sleep where our brains are the most active. Other theories suggest that dreams could be some sort of expression of our emotions, or that dreams play a role in how we activate and store our memories (See: an in-depth analysis of potential dream meanings). While all of the above theories have at least one corresponding study, research is not concrete enough to determine exactly where dreams come from.

"There is a difference between 'not having dreams' and 'not remembering them.'" —W. Christopher Winter, MD, neurologist, sleep specialist

Why don’t I have dreams?

Since we don’t exactly know why dreams happen, we can’t be completely why they don't happen. With this in mind, we researched and worked with Winter to determine a few potnetial reasons you might not have dreams. If you’re curious to learn more about any of the below suggestions, we recommend reaching out to a sleep specialist who can tell you more about what’s going on in your brain, specifically, while you sleep.

1. You have dreams, but you don’t remember them

According to Winter, “There is a difference between ‘not having dreams’ and ‘not remembering them.” It’s possible that you are having dreams, but anything from the sound of your alarm clock to the first sensation that you feel once you’re awake can wipe those dreams away in an instant. Like anything related to memory, dream recall is a spectrum. Some of us have lucid dreams, while others may not remember our dreams at all. Nowhere on this spectrum is inherently right or wrong. If you end up finding that you do have dreams, but don’t remember them, keeping a dream journal may help to spark your memory in the future.

2. Disrupted REM sleep

“For individuals who truly do not dream,” says Winter, “it’s likely because of disruptions to REM sleep.” As mentioned above, REM sleep is when our brains are most active. There can be many reasons why REM sleep is disrupted, from a sudden noise to your bladder filling up. Whatever the reason, an REM sleep disruption may cause you to spend less time sleeping deeply, resulting in fewer dreams.

3. Your medication is affecting your dreams

Regardless of medication, it’s perfectly natural to have nightmares, vivid dreams, or no dreams at all. However, Winter suggests that certain medications can play a role in stunting your dreams. Some medications are also known to promote the opposite effect, leading to different types of nightmares or lucid dreams. Nightmares could possibly also be tied to natural sleep supplements like melatonin. If you’re curious about a specific medication that may be impacting your ability to dream—or remember your dreams—though, talk to your doctor directly.

4. Alcohol use

According to a 2015 study published by ScienceDirect, alcohol can impact sleep homeostasis (or your natural, balanced sleep pattern) and cause sleep disruptions. Research is limited as to whether alcohol use could directly impact your dreams, but if your sleep is being disrupted by alcohol, it’s possible that your REM sleep is being disrupted. Alcohol is also associated with memory impairment, so it’s possible that you’re having dreams that you don't remember when you drink alcohol.

5. Sleep disorders

Specific sleep disorders like insomnia or sleep apnea could potentially affect whether you’re having or remembering dreams. While this varies from person to person, it’s possible that sleep disruptions caused by these sleep disorders are also disrupting dreams. Certain mental health conditions, like anxiety or depression, may also cause insomnia or hypersomnia. If you find yourself consistently sleeping too much or too little, it could be worth checking in with your doctor or contacting a sleep specialist.

How rare is not dreaming?

According to Winter, not dreaming is a fairly common experience, and it usually isn't the sole indicator of any underlying issues. As mentioned above, previous research found that only 80 percent of people recalled the dreams they had during REM sleep, and this number decreased to 50 percent for non-REM sleep. Additionally, research on dream recall is limited and it’s possible that there’s information about dreams that we’ve yet to understand. All of this to say, not dreaming is not only relatively common, but it could possibly be even more common than we think.

What does it mean if I used to have dreams, but now I don’t?

According to Winter, if you used to have dreams but now you don't, this could suggest a change in your sleep and health habits. Whether you're getting less sleep because you took on a new job with a heavier workload or you're getting more sleep because you're prioritizing self-care, either change may impact your dreams. If you’ve noticed a particular change in your dreams after switching up your sleep schedule, consult you doctor to see if your new sleep routine may be influencing you mentally or physically in other ways.

What conditions promote dreaming?

It’s not entirely clear what promotes dreaming, but research suggests that it’s a combination of your health and your environment. You may naturally have less of a predisposition to dream, and it’s possible that this element can’t be changed. However, changes in the sleeping environment, certain diseases, and the use of some medications can influence how you dream. If you’re curious, here are some ways you can adjust your internal or external environment to lead to possible dreaming:

1. Maximize your chances of REM sleep

REM sleep isn’t entirely in our control, which makes sense considering it’s a state of deep sleep. That said, removing potential sleep disruptors like noise or light could help you stay in REM sleep for as long as your body intends to. Monitoring your caffeine intake and your screen time can also allow you to maximize your REM sleep.

2. Change your sleep schedule

Life happens, and we can’t always be as intentional about our sleep as we want to be. If you’re able, try to continually go to sleep and wake up at the same time every day, and aim for at least six hours of sleep. This will allow you to feel balanced and regulated in your sleep schedule, ideally increasing your REM sleep, and possibly increasing your ability to dream.

3. Consider medication

If it makes sense for you and there’s a viable reason to do so, certain medications can function as sleep aids, regulating your sleep schedule and possibly causing you to dream. Before pursuing any medication, you should always talk to your doctor to determine how a medication will affect your other daily habits and health conditions. The same is true in the opposite sense: stopping the use of a certain medication may increase your ability to dream, but you should never stop using a medication before consulting with your doctor. Uses of natural, over-the-counter medications like melatonin can also possibly cause you to dream, but you should be sure to research these medications in detail before taking them.

4. Let your mind wander as you fall asleep

Sometimes, our thoughts or anxieties keep us from falling asleep, and they can prevent us from sleeping as deeply as we’d like to. If this sounds like you, let your mind wander as you fall asleep—this may inspire your brain to get more creative throughout the night, leading to dreams that you may actually remember. There are also certain sleep meditations and podcasts that promote creative thinking before bed, but research is limited as to how these may or may not encourage you to have dreams.

How to remember your dreams

Remembering your dreams can’t be distilled down to a science, but there are some tips you can try. It’s very possible that, despite every effort, dream memory isn’t in your wheelhouse. If that’s the case, it’s entirely okay, and it doesn’t indicate any faults in your brain or your health. With this in mind, Winter recommends two tips. Winter suggests keeping a dream journal, and writing any memories of your dreams in it as soon as you wake up. The physical act of writing your dreams down may trigger the memories and allow them to stay. Additionally, Winter recommends occasionally setting an alarm 30 minutes earlier than your typical wake time. This may trick your brain into remembering a dream, as your sleep is being disrupted earlier than it ordinarily would be.

Is it good to sleep without dreams?

Sleeping without dreams can be good or bad depending on the more specific cause, says Winter. If the inability to dream is being caused by a breathing disturbance, then it may be time to look into any potential underlying health conditions. On the other hand, the absence of dreams can be a sign of a healthy sleep schedule, Winter adds. It’s entirely possible that a positive or negative shift influenced your lack of dreams, so it’s important to consider what health and lifestyle changes may have occurred to potentially cause this.

Your biology, mental health, environment, or daily habits may all contribute to your ability to have dreams, but research on what causes us to have (or not have) dreams is still limited. Regardless of whether you dream, or whether you remember your dreams, you can always talk to an expert to learn more about your specific sleep habits and how they're impacting your life on a larger scale.