Have a strong intention on sleep, to remember to keep still on every awakening. And to try to re-enter the dream, by intending or asking “can i reenter the dream?”. Try rolling out and standing up. If that fails, try moving either the right and left hand fingers and rubbing the fingers and thumb. Try touching body or bed at impossible angle. Then, try clapping hands and rubbing. Then, try rotating/spinning either left or right. Or, try swaying side-to-side from a pole alternating between the hands. Then, try swimming frog style, then free style. Then, try flying up, backwards, sideways, etc. Then, try, slightly looking up (not physically) to go into a trancelike state. Or, try visualizing spinning white red balls in central channel. Or, seeing spiralling or rotating objects in mind. Then, relax/force-sleeping. Repeat. If enough rested, can do Wake-Back-To-Bed (WBTB). The longer the WBTB, the more chances of hitting the early morning phase state.
Upon every awakening, to fall back asleep, can do:
Seeing everything as my mind-made life story - and see it as a dream
Visualize my ego, then transform it into Vajrayogini and let her dissolve the fears, worries, stresses.
Mindfulness breathing and relaxing/releasing
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