Hey Aziq, Welcome to DV.

To answer your first question, just doing them when you remember is fine, also reality over dreams.... So dont worry if theres a gap. Basically its not the frequency of RC's that does the trick, its the quality of each one. If you REALLY question your reality and take about a minute or two to convince yourself that your actually awake, your doing the right thing.

Maybe you are waking up, turning off your alarm and not remembering? This can happen. Its clear that the alarm isnt working for you. have you ever tried going to bed with the intention of waking up at 7AM... Maybe use a mantra "i will wake up at 7AM". That can actually work quite well, your internal clock is very good.
Also maybe try drinking water before you go to bed as you'll deffo need to wake up early.... And hope you dont dream of going to the toilet

I hoped this helped man.
Good luck with your lucid experiences