Welcome to the forum!
Ohh sounds like maybe building mindfulness into WL might help? I’m a MILDer (which is a type of DILD) and I try to ask myself things like this throughout the day: “What am I doing? Why? Does this make sense?” or “Where am I? How did I get here?” If you find yourself doing some nonsense task or can’t remember how you got somewhere, it’s a good indication that you’re dreaming. Make sure to pair this thinking with your reality checks.
If you notice any patterns like recurring objects in your dreams you can try to connect those things to a reality check. It can be a good way to get MILDs. For me, I encounter a lot of water in my dreams,so I (rely on prospective memory to remind me to) do a reality check when I encounter water.
A good reality check is one you remember to do, a better reality check is triggered by something you encounter in your dreams.
So this is a bit of an odd suggestion, but if this is pretty consistent in your dreams I wonder if you could build up a habit/ set the intention of doing a reality check when you encounter an unfamiliar place? Sounds a little convoluted at first because the assumption might be that you’re going to have to visit unfamiliar places a lot in WL to build up this habit, but you don’t necessarily need to travel to do this.
Go with me here. You could find some random images of unfamiliar places, and build up the habit/mindfulness by viewing them and thinking “This is an unfamiliar place, I should do a reality check because this might be a dream” and do a mindful reality check or “When I see an unfamiliar place, I do a reality check.”
I can’t really speak to not having a body to interact with the dream. Infrequently I will have dreams where it’s like I’m playing a video game/watching in third person for a while, but usually I become the character I’m watching after a while, especially if my awareness sets in.
Just my thoughts!