Can't stop in bed

Before going to bed at night, that's a little hard but I can control myself here. But when I wake up in the morning, before I know it my hands are in my pants, and I hate this. Aside from this area of my life, I've completely eradicated masturbation (except occasionally in the shower, but I feel the trigger to that is this anyway). Yet it feels so demotivating when I cant stop doing this in bed. What should I do to prevent myself from doing that? I'm not really in an active or alert state, my mind just has one thing in it at that time, and that's to go go go. I've noticed this usually happens when I don't wake up with my alarm or if my sleep is disturbed by something. Seems like I'm waking up mid-REM sleep and that's why I can't do much, maybe? Anyways, I wouldn't call what happened today waking up in a rem cycle because when I feel that's the case, my mind's even more foggy. But I don't think that even happens much anymore.

Please give me some guidelines and advice on how to stop myself from doing this before going to bed and right in the morning(if I successfully move up and sit in the bed, I've won, I don't do it then. But the problem is I don't think straight.). Any help is MUCH appreciated! I want to rid myself of PMO completely out of my life. I have completely gotten rid of porn, but rarely look at nudes online when I do this in bed sometimes.

 

I'm not thinking of anything erotic at all. I'm just touching myself for pleasure. Trying to keep my hands away has not worked for me..

 

For starters I don't know how to meditate, but anyway, that's not something I can do as soon as I wake up. If I was that conscious, I would just sit, and at that point I'm safe.
I don't touch myself until I'm getting the feelies anyways so the belly rule is not very helpful. Also, at this point I'm so desensitized to everything so self shaming will not get me anywhere.

 

I mean I guess meditation is nice and all but doing this before bed isn't gonna stop it in the morning, now will it??