To free some memory in your phone you can move apps to the SD card. Go to settings > apps > (manage apps) > the tab "on SD card" > press on an app > move to SD card. To this with all the apps in this menu.
You can also go the to the "all" tab and press the menu button > sort by size. Then you can see which app is the largest. Some of the large apps can you select to clear data to make them smaller.
If you still have problem connect to PC Companion, first of all try to change the USB connection mode. Go to settings > Xperia > USB connectivity > USB connection mode > change between MTP and MSC.
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