Having trouble

I've been quite interested in lucid dreaming for a while now, but only in recent months have i been really trying to up my recall and actually get into the dream scape world.
my recall is really crappy though, i used to smoke a lot of pot but I've stopped that in the interest of upping said recall.
One recent night i had a series of really vivid dreams accompanied with what i now think may have been an onset of sp.
the night went like this: i layed down in my bed and tried to force myself to sleep, id been having a bit worse insomnia than im used to but tonight was just terrible my mind basically took over as i tried to go to sleep i kind of realized i was sleeping but i was still in my room trying to sleep, my mind started tingling alot and it felt like i was digging a hole in my brain, i knew i was dreaming, yet I still was in my bed trying to sleep.
Soon an invisible figured picks up my leg and gives me a good shaking then it enters my body and says something along the lines of "how does it feel to know your the thing you fear the most?" while inside my body inside my head inside the dream. needless to say this was freaky but its the closest i think ive gotten to a wild.
after this my insomnia didnt really go away but i managed to sleep a lil and did have a set of a few fairly normal dreams one with my gf getting ready for a rave, one a nightmare actually where i ran from my room and found that none of the lights in my house worked.

I'm very interested in dreaming and don't like to bug for help, but i have been trying for a good month or two now and though my recall has improved a little im not having much other progress.
thank you in advance -mr.me

Honestly, the first step to lucid dreaming, or just dreaming in general, is to get plenty of sleep. Try some relaxtion techniques before bed and check some dream recall tutorials. It'll get better, don't worry.