Hey Dear
Night sleep is the most important part of sleep a human required that is 6-8 hrs to feel relaxed, rejuvenated. But as the situation demands, you are sleeping in the day.
You can make a strict schedule for your own self, like switching off from work and try not to do over work(except nights which are Really important). Secondly take breaks in between your work, like you can meet people, talk to them, take breaks from screen. Eat healthy food, include exercise in your schedule.
(Washing your face before sleep is bot a problem).
Listening to music is not a problem, but try not to watch anything before you sleep, more screen time disturb eyes and sleep.
Next Steps
meet a psychiatrist for medication if you are not benefited, psychologist for discussing your concerns face to face and treatment plan.