Stuck in dream/nightmare loop

So my dreams have always been weird. Super vivid and very confusing. I have dreams where I take different people to “my favorite restaurant” and it’s the same place, I get there the same way and everyone there knows me from my previous dreams but in real life I’m not sure who any of them are. It’s odd. Anyways I have sleep paralysis as well, but lately I’ve been getting stuck in my dreams. Like I’ll wake up and think I’m awake for a little but realize I’m dreaming again. They usually start off fairly normal and devolve into something scary. I have at least 3 false awakenings every time it happens. This is what I can remember from last nights.

I had a dream where my friend was in my house in the middle of the night because she wanted me to make something with yarn and then she said “you don’t look like you got any Christmas shopping done today” which made me realize I was dreaming so I woke myself up and I was in my bed and my daughter had her hair all braided with lots of colorful rubber bands and she wanted me to take them out and I was when I realized I was still dreaming and then I “woke up” again I was somewhere else I guess I forgot about the dreaming I was in a street and people were waking around and then I remembered “oh right I’m dreaming” and then everything flashed and the people were all demonic so I said wake up wake up wake up so I woke up at my bosses house and my same friend was there so I told her all about the first dream I had with her in it and then her sister was there and her twins were so tiny and I changed one of their diapers for her and then my friend was talking to someone in the kitchen and I said something to her sister but she didn’t hear me and she answered the wrong question and I realized she hasn’t had her twins yet and I’m still sleeping so I woke up again and I was in bed so. I woke my husband up and I was telling him all this when he tensed up and started convulsing and I was yelling at myself to wake up again and then I finally just woke up actually.

What do I do and how do I stop it?