sleep disorders - tips

My sleep is disturbed. I can barely fall asleep every day around 4 or 6 AM, and then wake up at 2 PM or at 11 am. Damn, how can I cope with this? No, it's not insomnia, and it seems healthy, but my phone addiction is just fucking insane! (According to statistics, I spend an average of 12-13 hours on the Internet)

Okay, I put my phone down and then try to sleep, but I can't sleep because of the loud voices in my head and the annoying repeating songs. I don't know why, but my head is always a jumble of sounds from what I listened to during the day, it's a bit creepy. 

By the way, I tried the advice where you don't sleep during the day and then go to bed, having established a night regimen like this, I tried it, but it was like torture, I felt like I was floating, my brain was like cotton wool, the music in my head became louder, and I didn't recover from depersonalization for weeks. The funniest thing is, I started believing in conspiracy theories, like "these reptilians and elites made me not sleep and they're watching me go crazy!"

I don't know how funny or strange this sounds, but my struggle with my sleep schedule is endless.