Hi logoster, welcome!
There is nothing dangerous about sleep paralysis - the opposite, in fact: it is a mechanism designed to protect you from moving around in the real world and accidentally hurting yourself while you dream.
A good practice to improve your memory is to think back through your day in fast-rewind mode within a few minutes before going to sleep, e.g.: reading about lucid dreaming, brushing teeth, watching tv, eating dinner, driving back from work or school, working, eating lunch, working, driving to work or school, eating breakfast, brushing teeth, waking up. Try it for a few weeks... it might take a few days before you make it to the beginning of the day without falling asleep, but before you know it, you will start remembering things from the day in vivid detail, almost as vivid as when they happened. Then your dream recall will also improve.
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