^Try looking into lucid dreaming. It takes severe meditation, and self discipline. But. You are in control, ultimately.
It may not offer you total control. But. It’s a start…
I can’t sleep much either. But. I have found ways to get by…
Example.
I use different types of white noise, on my cell phone. There are free apps available, where you can select the sounds.
I like rainstorms, wind, thunder, and frogs…
I leave the phone on charge, and let the sounds, keep me asleep. I am a very light sleeper.
The slightest noise, will wake me up. The white noise, stops that. Mostly….
The lucid dreaming, helps me from having nightmares.