Text neck is my suspicion.
You've got weak neck muscles, which means the weight of your head as it pushes forward to look at your phone (or make calls) is putting them under more strain - which causes headaches, eye pain, neck pain, dizziness and, frankly, from experience, feeling like you're about to die, even before the possibility of sinus pain from an impending cold/dust allergy/hayfever. And, naturally, once you've already strained the weak muscles, using your phone again is going to make it worse.
Cold packs are your friend. Use them to chase the pain around your neck, upper back, head and face. Roll a hand towel up and use it to support the back of your neck instead of a shitty pillow that's too soft or, conversely, a mountain of pillows that are too high and pushing your head up as you sleep.
I'm willing to bet that if you were laying face down with your arms at your side, you wouldn't have the strength to lift your forehead off the surface and you most likely can't turn slowly to look over each shoulder equally when sitting or standing up - you'll feel pain, restricted movement or you'll automatically turn your torso to look. Most likely your shoulders are rounding forwards instead of nicely back and your shoulder blades are sticking out like wings on at least one side, if not both. Stand proud, shoulders back and tits out is a pretty good description of the improvements you need to make.
Don't do massive neck roll movements, but doing gentle, gradual exercises (with physio input, I'm not telling you the full details) to strengthen, straighten, lengthen and re-educate your back and neck muscles and improve your posture, will help massively.
It's not 5G, Bill Gates or Alien Lizards [glares at nutter on thread]. It's simple biomechanics.