I am having trouble with dream recall some nights and would like your opinions.

In the guide on how to recall dreams, it says that you need to "Focus your intent to wake from your dreams and remember them just before you lie down, and continue to repeat your intent to yourself as you approach sleep. Repeat to yourself over and over, “I will wake from my dreams and completely remember them.” If you find your thoughts wandering as you slip into sleep, reaffirm your intent."

This keeps me awake for ridiculous amounts of time some nights. If I don't let my mind wander, I will lay awake in bed for hours at times. I work a 9-5 job so I get pretty regular and consistent sleep. Should I continue to try this method? Or is there a better way? I also keep a dream journal and I have noticeably improved at dream recall. but...

Some nights, for example last night, I can't tell the difference between the crazy stuff I think of before going to sleep and my actual dreams. This isn't always a problem, but it is when I don't have a very vivid dream. If I can only remember bits and pieces of dreams, I never know for sure if what I am remembering is in fact a dream. I have caught myself before writing something down that I know I was thinking when I was awake before going to sleep.

Any information on dream recall that is not listed in the guide or advanced techniques would be much appreciated!