Sleep cycle completely fucked, how do I get it back on track?
Basically the title.
My (22M) sleep schedule is completely screwed, I sleep at odd hours and then wake up at the same time only usually. It's incredibly inconsistent, on good days I get close to 7ish hours, on others I work on less than 2 hours of a good night's sleep.
I used to work till ~3AM in my timezone up until last month (2PM to 3AM, but timings were flexible in that they could extend), but have just recently moved out of that shift. My sleep schedule was obviously not the best even then, however my body hasn't fully recovered from it yet, there are days where I can't fall asleep till well after 4AM, even if I'm not doing anything and just laying in my bed. But I wake up consistently at around 9ish due to new work timings
Even on weekends, if I sleep by 5AM I wake up on my own without any alarms by 9:30-10AM at the latest
These days I've been falling asleep earlier in the day (9-10pm ish) but not for the entire night, instead I wake up an hour or two later, not exactly refreshed but no longer sleepy.
It's a kind of vicious cycle I'm in, I sleep late then wake up early. Go through my day and then go to sleep in the evening for a couple of hours, wake up, and then sleep late again.
For context, I work out and play sports consistently. I eat well
I don't even know how bad this is fucking up my body but I know that it's not good. How can I work back, and what should I do? Any advice is appreciated
(If this is not the right sub to post this in, could you please guide me to what is?)