It sounds like you're experiencing quite intense and distressing dreams, particularly with the layers of dreams and the presence of sleep paralysis. These experiences can be incredibly unsettling and may be contributing to your fear of sleep.

Dreams within dreams often signify a feeling of being trapped or caught in a cycle, which could reflect your current state of mind or unresolved issues in your waking life. The recurring figure transforming into someone familiar could represent a part of yourself or a relationship that feels threatening or unresolved. This shadow figure may symbolize fears or anxieties that you've not fully addressed, manifesting as a persona you once trusted but now find menacing.

The physical sensations you experience, such as choking or being stabbed, indicate that these dreams are not just psychological but also deeply emotional. They could signify feelings of powerlessness or fear in your waking life, which may be spilling over into your sleep.

Here are some suggestions to help you cope with these experiences:

1. Journaling: Write down your dreams as soon as you wake up. This can help you process your emotions and may provide insights into recurring themes or fears.
2. Stress Management: Since stress can exacerbate nightmares, consider incorporating relaxation techniques such as meditation, deep breathing, or yoga into your daily routine.
3. Sleep Hygiene: Ensure your sleep environment is conducive to restful sleep. Limit screen time before bed, create a calming bedtime routine, and consider the use of white noise or calming music.
4. Professional Help: If these dreams continue to disturb you, consider speaking with a mental health professional who specializes in sleep disorders or trauma. They can offer tailored strategies to help you process what you're experiencing.
5. Lucid Dreaming Techniques: Since you mentioned being aware during your dreams, you might explore lucid dreaming techniques, which can help you gain some control over your dream environment.

It's important to address both the emotional and psychological aspects of what you're experiencing. Remember, you're not alone in this, and seeking support can be a crucial step in finding relief.