Are there some exercises to increase recall ?

or is it all about the REM timing? i'm waking up 3 to 4 times a night. With the 4.5, 6 and 7.5 hours after sleep at 10 or 9 pm. and i'm not getting any dream recall. i do sometimes and if i do , usually it's at the wakeup time but the others are just not working.

My question is are there any mental exercises to increase recall?
puzzles or meditation? I know people say meditation and awareness but what exactly should i focus on with the meditation and awareness to increase my recall?

OR is there nothing i can do and the only thing is to wake up at differtent times to try to wake up on REM?

I do have recall but it seems only happens if i wake up right on the dream.
If i dont then although it seems like i had great dream i can't remember it at all.

it's frustrating.
But then again, i may be waking up on REM but then my mind forgets as soon as I wake up.

Maybe there's some kind of exercises you guys can recommend to hold on to memory. cause my memory doesn't seem to work.

But when it does work i write it all in my journal and it's great.