how do i change my email on my apple account to where its a icloud one over a regular email?

Please click on the links and read the documents -->

Change your Apple ID - https://support.apple.com/HT202667 - "Follow these steps to change the email address that you use as your Apple ID." Plus special instructions if you want to change your Apple ID to an @icloud.com address. You may also wish to turn off "Find My" before changing information and turn it on again afterward.

"If you try to change your Apple ID to an @icloud.com email address that was created within the last 30 days, you will be asked to try again later.

If you see a message that the email address you want to use isn't available or is already in use, check that you or a family member aren't already using that email address with a different Apple ID. If a family member is using that email address, remove it from their account then try to use it."

"After you change your Apple ID email address or password, you might need to update your sign-in information with any Apple services you're using" Click on this link to read "What to do after [or before] you change your Apple ID email address or password" --> https://support.apple.com/HT204071

Based on what I have read, I suggest you leave your Apple ID email address as a 3rd party email address because you have more flexibility if you need to change the email address. For example, if the Apple ID got compromised, you can change it to another address. I also have read of many people who were locked out of their accounts when they forgot their password. Since the recovery email address is the @iCloud email address, if you forget your password, you also can't access your email to get emails from Apple to recover your account. You can set a rescue email address, but for some people, this hasn't worked.