Some people know a lot more than I, and I tend to drift in and out (damn busy life), but I will say it sounds like you are off to a good start. I usually get about 1 lucid a week right now. If I lose focus (Like gaming sessions of Halo), I tend to have problems with recall. There are many options, but I believe that auto-suggestion is the most powerful form. I have 100% success with telling myself to remember my dreams. I may not remember all of them, but I will notice a difference in vividness.
With trouble falling asleep, meditation has been a miracle to me. I have learned to quiet my mind before sleeping, as I too used to have problems with insomnia.
Oh, and setting an alarm after sleeping for a while (5-6 hours generally) is called Wake Back To Bed (WBTB). I find it essential for lucid dreaming, some can without WBTB, but I can't. It is also the perfect time to practice WILD.
Well, I hope I answered some of your questions, and I'm sure there will be many others who will give you their methods as well. My best advice is to learn as much as possible and experiment with them to find what you are comfortable with.
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