Idk if it still is a thing, but like 8 years ago I used an app that I think was called Sleep For Android. This was before smart watches were a thing, so this was a tool to help monitor my sleep, especially for my weird and irregular work/sleep schedules. There were two awesome features that it had which I highly recommend you find a way to make use of:

• Bedtime alert. Based on your waking alarm time and trending sleep quality stats, it would tell me when to start winding down for bed and give me a target time to be tucked in with eyes closed, ready to sleep.
• Variable waking alarm. Based on its estimation of where you are in your sleep schedule, your alarm may shift up to like 20 minutes before your target alarm time to pull you from a lighter sleep state so you feel less groggy.

I'm hoping this app or something like it is available to you so you can get back on track!