Since Ive started LDing about a month and a half ago, Ive paid a lot of attention to all of my habits, daily events, eating and sleeping. Ive had 4 LDs, but that's more for lack of trying because of university than inability... anyways, I find that nothing works better than having a regular sleep schedule with long sleep times. If I go to bed at 3am every night and get up at 1pm or 12pm then wake back to bed till 1pm, I'll be petty successful for the amount of effort i put in (I don't RC that often, usually 1-2 times a day). I take a multivitamin every day and monitor my eating habits (no caffeine after 7pm, no large meals after 8pm, working out no later than 3 hours before bed etc.), but regardless of what else I'm doing (aside from drinking, but then recall is shit), i don't dream at all if my sleep schedule isn't regular and long (8-10 hours), and when i keep to my schedule i can recall 3-6 dreams (usually only 2 or 3 long ones) each night....
As for bad dreams, my first lucid (before attaining lucidity and waking up after ~30 seconds) was a dark themed with some rabid-looking dogs, and when i was trying to keep myself in the lucid the entire time i was just hearing "now you're haunted," but it was more trippy than scary, and that's pretty much the worst of bad dreams for me
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