It sounds like you have a good sense of what’s happening and how you might be contributing to your situation, it’s been well documented that over use of phones and even television can affect our sleep patterns. I have been using my tv to help me settle down at night and I realize that it’s not a good habit but changing my patterns is hard to do, also stress and medication can really affect sleep patterns and dreams, I too feel like I’m not really asleep and that my dreams feel more like I’m consciously thinking instead of dreaming.