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i used to struggle with this a lot but i've had a normal and consistent sleep schedule for over 2 years now. What you have to do is
skip sleep for one day
lie down for 8 hours the next day. get up and start the day after the 8 hours is over no matter how little sleep you got (no staring at your phone in bed, literally just lie there the whole time)
dont take naps ever
lie in bed at the time you want to sleep again, you should 100% sleep through the night this time if you didnt before. and just repeat this cycle forever. make sure to lie in the dark, no light anywhere, no tv, and no getting on your computer for a little or looking at your phone for any reason
