I have a few meditations bookmarked (so I dont have to search while stressed or in a panic) – I like to do a short breathing for anxiety meditation, then one of my body scans for sleep. I tend to like yoga nidra types because they help me focus on my body. Usually I'm out before it's over!
Take relaxing breaths, drink water, use bathroom of necessary & settle into some journaling: document the dream, write 1 minute of thoughts & reflection & 1 minute of gratitude. Take a relaxing breath & body scan meditation if going back to sleep.
I read or get up and try to start the day as usually a nightmare happens in the morning. If I have anxiety in the middle of the night, I sometimes end up being up all night after waking up from a nightmare. It’s often hard to figure out how to get back to sleep
Tbh I snuggle up to my husband, he grounds me even when he's sound asleep. If that wasn't an option I don't know what I'd do. I don't have a lot of nightmares thankfully.