Feel like dreams are just me thinking

Since spring/summer 2024, I’ve felt like my “dreams” are just me thinking and like I’m not really resting. When I’ve slept I see images and people like I’m dreaming and it kind of feels like a dream, but it’s like I’m awake and somewhat aware at the same time.

Around the time this started, there was an upcoming trip, and I kept thinking about that and it could have caused stress. I’ve been dreaming that way ever since, and I’ve felt that way about dreaming almost every night.

I’ve felt like I’m definitely sleeping during the night and I usually wake up feeling rested, but I almost always feel like I’m aware in my dreams in an abnormal way.
Sometimes it feels less like dreaming, and more like I’m awake and just thinking and it’s vivid like a dream, and like I’m forcing myself to rest and be still,

There’s lifestyle factors that I’m not sure are affecting this. I’ve been on my phone a lot and constantly at times, and I’m usually on my phone right before bed and I grab it not long after waking up in the morning. Maybe the year or so before I started “dreaming” this way, I had bad habits with my phone, like I’d play games on my phone if I woke up in the middle of the night. Sometimes I’ve thought a problems been I’m constantly scrolling on my phone instead of doing things where I’m relaxed, and the scrolling is stopping me from relaxing.
I also don’t do much usually during the day and live a sedentary life. Some days I’ll do more than others though, but a lot of the time it seems like I’m not doing much to tire myself out.
I’ve also felt stressed a lot, and that doesn’t help. I’ve been worried about things going on with my health and how I haven’t dealt with anything, and recently I realized it’s like during the day I get overwhelmed with worry about what could be going on physically, and that worry doesn’t stop at night. Recently I realized, it’s like during the day when I’m overwhelmed with what could be going on, it’s like I enter a place in my mind where I’m doing things physically but I’m kind of trying to be still and forget about how I feel physically. Sometimes my “dreams” have felt that way, and the “dreams” are like me moving around in real life and doing things, and sometimes when I wake up I’m unsure if it was a dream or real life. I don’t really know how to put it in words though. Sometimes it’s been like my body’s still and I’m physically in bed trying to sleep or dream, but in my mind it’s like I’m moving around doing things and it seems vivid