From the things i know,i can only give you an advice,when you realize you are in a nightmare ,if it comes in mind,think that you can change this thing into something you want,like a table with a favorite food or a pleasant situation.
(a tip from a pretty new wannabe lucid-dreamer)
Can you do us a favor and make the colors darker? It hurts the eyes. x]
The trick is to do reality checks whenever you can, especially when you notice Dream Signs in waking life. Build it into a habit so that they’ll show up in Lala Land without you even having to think about it.
It helps, believe-you-me.
Once you get over automaticly waking up, you can confront the nightmare with your influence over the dream.
Thanxx 4 the advice
ill bare that in mind