it takes me about 3-4 days to get my dream recall going again. (which is about 2-4 per night)

My problem is whenever i go drinking or occasionally smoke ( i cut down a lot) it makes my dream recall progress go back down to nothing. Then i have to work back up to where i was. My question is how can i help this, i mean im not going to stop rinking and doing things like that from time to time just to continue dream work.

(note: when i say sometimes i mean only like once or twice a week)