Javalinar you say the first thing you do when you wake is record your dreams.
The only advice I can give which you may already do is to say .
At the point of wakening we seem to know( be slowly alert to being alert and wakening up. )
Keep your eyes closed, think to your self " I've just woken up ,I've just been thinking of something What was it? What picture did I see and what was it?
DO NOT open your eyes till you have a memory coming back.
The point of wakening is the crucial time for me rather than through the day.
Maybe you can set your alarm clock for 2 hours before you need to get up so you can go back to sleep but be in a lighter sleep therefore remember
This is the only advice I can give you