DILD and MILD are good suggestions for your situation, but I would like to add one: DEILD. It's a form of WILD in which you do not WBTB, so you won't need to move, meaning you won't wake up your partner. As for the dream journal: that is really person-specific. Some people really require it to be able to LD. For others it comes in handy, but it is not really necessary.