You're making solid progress despite rough sleep and inconsistent training — body fat is down, phase angle is up, and strength is returning. The sleep rhythm shift is likely the main issue affecting recovery and performance. Stick with resetting your sleep, ease up a bit if needed, and keep pushing forward. As for bones — they’re part of fat-free mass, not skeletal muscle mass. You’ve quit smoking too, which is huge. Don’t compare to others, just keep building on what you’ve got. You're doing alright.