hmmm well as to falling asleep, try to go to bed a bit earlier or later than you normally do, i have problems falling asleep when I have to wake up earlier, but in the summer i stay up usually until 4am on average and can get to sleep easily because i am so tired.
Try to just clear your mind, there is this thing i do if i have problems falling asleep, i imagine a chalk board, and i am standing in a white room, anytime a thought pops up, it pops onto the the chalk board then i imagine myself erasing it. Just try some techniques like this (i read it somewhere)
Or you can also try playing out lucidity, usually when i do this it helps me become lucid.
For your recall problem-set alarms in the night for random times, you will remember dreams much easier, but don't become dependent on alarms.
good luck!
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