I have CPTSD, and suffer from nightmares, and night terrors. I have found a small dose of cannabis (≈3mg) just before bed has practically eliminated their occurrence. Might be worth a try.

As far as waking up, you might want to try jumping, in your dream, which can lead to flying/escaping. Or spinning in a circle, which can lead to teleportation. Either of which may provide escape routes, or lead to waking.

The service is free, for now. That will change when they have a bunch of ”pot committed" users signed. Then it will be "to continue providing our amazing services, and the cost of underlying systems (CEO & board member pay raises) it is now #only# 3$ a week.