several false awakenings with sleep paralysis within the dreams

Ive had these many times and it's always terrible..maybe someone knows a trick to get yourself to wake up. Yesterday I had trouble sleeping and turned to lie on my back. Big Mistake. I thought I woke up and couldn't move and had trouble breathing and opening my eyes. I then felt a presence in my room and it suddenly started moving around quickly.. like running. I wanted to scream for help but couldnt. This was not sleep Paralysis actually happening I was dreaming that it did but I do think sometimes I could actually hear my real snoring/struggling to breathing sound, though I'm not sure. The presence was gone again but I knew it was still there and I managed to crawl out of my bed very slowly and it took a lot of concentration. fighting to keep my eyes open I crawled into the hallway where one of my flatmates saw me and she was scared at first but then she looked at my other flatmate who was suddenly up as well and i thought they wanted to help me (usually I don't get this far) and they gave me some fluid to drink but... then it had some pearls in it and I realized they tried to give me something weird to drink I don't know poison me. I fake woke up and tried to crawl out of bed again trying to get help again but this time something grabbed me from under my bed and I fake woke up again. that time I saw my phone wasn't plugged in and my Bluetooth headbuds where just scattered in my bed and I thought that was weird because I definitely put them in the case and I realized this wasn't real. I finally woke up for real incredibly exhausted and with a feeling of dread and kinda scared to move or get up. Whenever I have these it's always the same not being able to move or talk or just barely so. eventually I manage to crawl and grunt I'm always fighting to keep my eyes open and I'm always loosing focus everything is super sluggish. Often there's a fast moving dark presence, sometimes suffocating me or just watching. usually I can't manage to reach my flatmates but when I do they are either scared of me, don't care or conspire against me. Sometimes it's like it's not even them but something pretending to. I always fake wake up a bunch of times and sometimes I realize what is happening and I try to get myself to wake up but it's really hard and I keep losing focus. Whenever I do actually wake up it feels like this nightmare had been going on for hours and I feel worn out and sad and scared and it's hard for me to move on because I just want to cry or someone to guarantee me it won't happen again if I fall asleep again. I sleep alone in my bed but a few times this happend when my sister was in the room also and she could tell by my breathing and she woke me up and it's like... so incredible..like being pulled out from a rotting hot tar pit. sorry if this was rambly but I'm tired. Whenever I googled this everything is always about sleep paralysis but what the fuck is this phenomenon? is there anything I can do to make it better?