Hello Welcome to Dream Views!
1. Yep, sounds like sleep paralysis to me. This phase can usually be accompanied by hallucinations, whether audio, visual, tactile, or anything. Don't be scared of it though, everything you perceive while you are in this state is a figment of your imagination, and with some practice, you can turn them into pleasant ones.
2. I think those are hypnic jerks. I get them a lot too, before I fall asleep. My legs would suddenly jerk or some other body part. I think this is pretty normal, nothing to be worried about.
A hypnic jerk is a twitch which occurs during hypnagogia, just as a person is beginning to fall asleep, often causing them to awaken suddenly for a moment. Physically, hypnic jerks resemble the "jump" experienced by a person when startled, often accompanied by a falling sensation. A higher occurrence in people with irregular sleep schedules is reported.
3. Are you keeping a dream journal? Normally, we all wake up after every dream cycle, so regardless of the amount of sleep you get, you should wake up multiple times throughout (usually the times we roll over or change position). This requires practice, but you can train yourself to identify those brief waking moments, so instead of just rolling over to sleep again, you can write down keywords about your dreams on your journal quickly, before going back to bed.
4. It could have some benefits. The one I could really think of is using it to attain lucidity via DEILD. Link: DEILD Tutorial - Lucid Dreaming - Dream Views
Hope this helps. See ya around! Good luck.
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