You're right in believing it can take a considerable amount of time to get to 3-4 LD's a week, but it's all individual and different for everyone. I personally don't do any exercises during the day. For techniques I do WILD and DEILD/MILD. I could probably become better at lucid dreaming faster if I spent more time during the day, but quite frankly I don't have neither the time, commitment or good memory to remember to do Reality Checks and whatnot during the day. The fact that I don't write my dreams down either obviously gives me worse dream recall overall, but, like you, I remember roughly 1 dream every night, sometimes more. I'll usually go over the dream and then let it go again, because dream recall isn't an issue for me. I tend to wake up after my LD's, so I remember those quite clearly. LD's are also much more significant to me than normal dreams, so they tend to stay in my memory rather than get lost again.
As for your problem with the alarm ruining your memory, I've never had that issue. But in my experience, it is much easier for me to have better and more clear dreams, and actually remember them, after I've had at least 6-8 hours of sleep, at which point I am almost certain to remember a dream.
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