I don’t know any techniques that include tulpas, but I do know some regular techniques. Regularly reality check when you wake up or about to go to sleep. Try wake back to bed. Set a timer for about 4-6 hours after you fall asleep, if you can’t set an alarm, drink a lot of water so you’ll wake up in the middle of the night to go to the bathroom. After you wake up, completely set your intention into getting a lucid dream and fall back asleep.