Ways to achieve sleep paralysis for OOBE

Hey guys I have just discovered a way to intentionally get sleep
paralysis.It worked for me well.This is how:A few moments after I fall asleep,I will feel like in a dream,but can still consciously think.When this happens,I think about something I fear(in my case its this scary woman spirit of sort) and try to physically 'run' from it. When I do this my body will 'vibrate' and this is when I attempt to astral project.So far the furthest I've gone is to my living room,after that I find myself back in my body.And usually I get stuck when I try to get up.After awhile I'm fully awake
and there's a headache.Anyone can give some tips on how to travel or get out easier?

Explain how you know when your about to dream becuase i usually lay down and start thinking then im out.