my fuck up sleep schedule

so my sleep schedule has been fuck up and for a little bit my sleep schedule was normal but then like shit happened and I fucked it up again so now I go to sleep at 4:00 in the morning i wake up at 5:00 pm and that's if I go to sleep I just want a normal sleep schedule again it's not like I'm not trying I put my phone up I close my laptop I just can't go to bed cuz I'm not tired