When you wake up, you should do something like this.
Stay in the position you woke up in. Don't let yourself get distracted by thoughts, feelings, or things around you.
Try thinking about what you were last doing, experiencing, feeling, thinking, etc. If you get just random ideas, ask yourself why you were thinking about these things.
If you get a scene or part of a dream, try working your way backwards to find out what happened before and do this until you've gotten as much information as possible.
Finally, record what you've managed to recall.