Pls ppl it's been three years and my sleep is a mess and deep down I don't want to sleep at night, how to fix this?

So in the past three years my sleep was destroyed, I wake up at 12pm, sleep at 4am or 7 am. It's so bad that I developed a serious lateral head ache, noticed it's only gone when I fix it a little but then I ruin it all and the pain is back and my anxiety is back.

The thing is, tbh with yall, I like staying up at night, it's like the best time for me calm and all. And yeah phone is playing a major role in this one still it's so hard to stop using it.

Tdl : tips to fix a long time ruined sleep schedule? ​​