Sleep pattern is a mess. sometimes i also during the day, & at night sleep between 3 - 11 hours. what to fix this. how many hours should i schedule?

Sleep hygiene: Good sleeping habits are essential for the promotion of a better quality of sleep. Suggestions to improve your sleep include: Maintaining a regular wake-up time, avoiding excessive time in bed, avoiding naps except if working in shifts, avoiding nicotine, caffeine and alcohol, exercising regularly early in the day doing something relaxing before bedtime.