Something that helps me is to do something physically exhausting during the day. Probably not right before bedtime though. For me it's weightlifting, that's the only exercise I've been able to stick with. If that's not your thing, try to find something else that elevates your heart rate/makes you sweat for 30 minutes or so, that might help you sleep better. Even some deep stretching/yoga can get your muscles firing and get your heart rate up.
You might also try no screens/TV/computers after dark. Keep interior lights at low levels and a warm color temperature after dark. Be intentional about doing calming, quiet things before bedtime.
I thought vivid dreaming was an indicator of sleep interruption, not quality sleep. IIRC dreaming happens during our deepest sleep when you would not normally be easily woken up. Remembering your dreams mean you woke during that time.
I thought that too, but what seems to happen is that I wake up remembering a very long dream rather than just a jumble of dream snippets from the night.