Usually I don't sleenap at noon,. I go to sleepbed and fall asleep around 11:30pm.

When we fall asleep during the daytime it's called a "nap" (noun) or "to nap" (verb). You could say "Usually I don't take a nap" without having to say what time of day.

Yesterday at noon, I had no idea what to do and decided to dozed off consciously,, and I slept for about an hour.

"Consciously" means you chose to fall asleep, and "decided to" is a more common way to say it.

AThat night, I didn't fall asleep until 3:00 am of the next day.

"That night" is more specific since it means the very next night after you napped.

DurWhile I was trying Ito falling asleep, I picked up my smartphone now and then, and thought about things off and on, i. It was really painful.

We'd better keeptry not to break our circadian rhythm and don't easily breek it.

Yesterday at noon, I had no idea what to do and dozed off consciously, I slept for about an hour.

I don't know what you mean by "consciously"
•If you mean that you did it on purpose, you could say "on purpose" or "purposely"
•if you meant "unconsciously" you could say "on accident"
But it is also ok to just say "dozed off"

AThat night, I didn't fall asleep until 3:00 am of the next day.

It's not necessary to add that and it sounds strange.

DurWhile I was trying Ito falling asleep, I picked up my smartphone now and then,again, and thought about things off and on, it was really painful.

It would sound better if you said "I picked up my smartphone a few times"

We'd better keep our circadian rhythm and don't easinot flippantly breeak it.

You could also say "we'd better not break our circadian rhythm"
I used the word "flippantly" because it works better there, but you could also say "and not break it so easily"