please help me with my oral hygiene

sorry english isnt my first language so its difficult to describe my problem. But i always get the white stuff on my tongue and when i go scrape it, i can feel the plaque bits spread in my mouth and saliva (when i swallow my saliva it feels grainy and i always get a lot of tonsil stones later on). But if i dont scrape the white stuff, it stinks and later on will lift and spread in my mouth and be disgusting anyways. ive struggle with this for a long time, has anyone else had the same problem? id love to hear suggestions and advice