Meditate while you’re awake. Do a meditation that’s a self-hypnosis. Practice this until you can somewhat consistently self-hypnotize. Then do the same meditation to go to sleep. After you are in self-hypnosis, visualize your dream. The best self-hypnosis meditation for me is one where you completely relax while laying on your back. Then focus your attention on every single muscle and body part one t a time starting with each toe, moving all the way up to the top of your head. You attempt to feel in detail that part of you and move each individual muscle before moving on to the next one. After you have completed that, then you imagine all negativity slowly descending into the earth as a sort of invisible fog pouring out of your spirit. Then you start imagining that your dominant arm is full of helium as a test. I’m right handed, so I imagine my right arm being full of helium and the lighter weight than the air. When done correctly, your arm will raise up and feel like it is floating. This is how you know you’re in a hypnotic state. The first time I succeeded, the shock of it working and my arm floating up snapped me out of it lol. So it takes practice and a lot of focus.