Dreaming and Reality

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So I went to bed around 8 pm because I had a long day of work. During that time, I was having a nightmare, I guess. I can't remember what the hell it was about, but I was telling myself to wake up. Mind you, I felt like I was walking around in the dream, but I had full control of it. So a feeling came upon me that I was controlling two versions of myself at the same time. (The one inside the dream who had full control and the one who was dreaming) I then tried to wake up, but as I did this, I felt as if I now had full control over my real self along with the dream me. I tried to sit up, while still in the dream, so I could wake up. As I did this, I felt as if I was pulling myself from my own body. My head began to rattle furiously from side to side, and I began to freak out as it started to cause pain. I eventually woke up from the pulling and found myself back in my room. Is there some sort of explanation of this? Im honestly afraid that something like that will happen again. Sorry if it was too long, but I didn't want to leave out any detail.