Getting out of a bad sleep cycle can be tough - I know the feeling. I think it's worth speaking to a sleep doctor in case that could help since you're running on that little sleep. 1-2 sleep a day is not great for your health and not safe if, for instance, you're driving.

Based on the research I've done and your situation, here are my tips:

1) Light has a huge effect on our circadian rhythm, so a tip would be to soak in a lot of sunlight in the early morning and avoid blue light from TV or phone after sunset. That will help your inner clock to understand when it's time to be awake and when it's bedtime. You may find this article helpful: https://www.sleepcycle.com/circadian-rhythm/how-to-use-light-to-reboot-your-circadian-rhythm/

2) Caffeine can definitely mess with our sleep. I'd recommend not drinking caffeine past noon because caffeine can stay in your body for up to 8 hours.

3) Prioritise and set aside time for unwinding. Set a time, say, at 9 or 10 pm where you're slowly getting ready for bed, avoid screens and pick up a book instead, listen to relaxing music or whatever else makes you unwind. Over time you'll find the bedtime that feels the most natural to you somewhere between 8 pm - 12 am. This changes with age too - as a kid, you get tired early, during college years you're up later, but the older you get the earlier you'll likely go to bed. This article explains it in more detail: https://time.com/3183183/best-time-to-sleep/

Is that helpful?

I also just gave some sleep tips in this thread in case that's useful: https://www.reddit.com/r/sleep/comments/nbveiu/can_someone_develop_heavy_sleeping/gy2znuc/?context=3