It is true that dreams can be unrealiable, but there are some criteria that can help you determine which ones are from God or not. First, you are more apt to wake up abruptly. Nightmares do this as well though. If it is fearful or dreading the dream is not likely of God, and most likely it has demonic involvement. When you do wake up, and the meaning is not straightforward, ask God what it means. Any interpretation that does not follow the bible is not God. If the meaning remains a mystery, then simply shelve it. Perhaps one day it will make sense. I have had a couple of this things from God that did not make sense until decades later. Normal dreams come usually during a deeper sleep called "rapid eye movement." If you were only asleep briefly and wake up with a dream I think it is a greater chance also to be from God. Lots of dreams have no real spiritual meaning, many of which you do not even remember. If it is God, or the devil, they will try and put something on your heart. God can be very direct too, no interpretation needed such as the one below.
Matthew 2:12 (ESV)
12 And being warned in a dream not to return to Herod, they departed to their own country by another way.
Alot of dream interpreters use more traditional symbolic meanings. Like a snake means _______. or something similar to that. Non-Christians often do that too though and I personally avoid those type of interpretations. Instead, just ask God, mull it over and see if anything unfolds. Remember too that the Holy Spirit bears witness to true interpretation.
If one does see something that you dread to happen in the future, you may not have to embrace that evil. An example, would be if someone dreamed of a pandemic like Covid. You as an individual may not be able to pray and stop it, however, you can pray for your own personal proetection according to Psalms 91 or another promise of God. If you dream you are sick or have a personal mishap you can pray in advance against it using the word of God. This may also work for you praying for other friends or family.
I will say too that dreams are associated with faith. If you shut God out of dreams (or visions) then spiritually that part might not be very active to you. Read the word though, and if it has happened to others, why not you? Are there promises for this?
Acts 2:17 (ESV)
17 “‘And in the last days it shall be, God declares, that I will pour out my Spirit on all flesh, and your sons and your daughters shall prophesy, and your young men shall see visions, and your old men shall dream dreams;