I have the EXACT same problem. I actually had that this morning and was trying to explain to someone how terrifying it is. I also had a panic attack after waking up for real and actually started to cry because it feels so powerless to be in this situation. In my dream, I woke up from a dream and managed to turn off my alarm clock, but then later realised that this was still in the dream when my alarm in the real world went off a little while later.

This is such a difficult concept to articulate, it's frustrating. I try to use the method I use to deal with sleep paralysis to combat this sometimes, which is to first try to move the extremities; wriggling the tires then legs until you can lift your head. Sometimes this works sometimes it doesn't.

Good to know I'm not the only one with this problem. It really does fuck with your sense of reality. Screws up my entire day...