I also have diagnosed audhd and have had sleep problems for as long as I can remember until literally around this time last year. It sucked when I was younger because nobody took me seriously when I told them I was having serious sleep issues. I have always had problems falling asleep and staying asleep. To make it worse, it felt like no matter how much sleep I got, I woke up feeling tired and poorly rested anyway.
To fix my problem, first I started limiting ANY drug usage (which includes caffeine and weed) to early afternoon at the latest. When it comes down to it, making these a part of a schedule makes anybody potentially mentally and physically reliant on them, and seeing as audhd predisposes people to extra vulnerability to becoming reliant on them, it’s no wonder I ended up becoming so dependent on them to stay awake/fall asleep. Second, I started taking vitamin D immediately when I wake up in the morning. I’ve also tried to limit phone usage, especially within an hour of trying to go to sleep. There are admittedly some nights that I just can’t put the damn thing down, and on those nights I inevitably end up sleeping worse. I don’t have the science to back it up, but I assume it’s the fact that while I would like to sleep, my chronically dopamine/serotonin deficient body is screaming at me to pick the dopamine/serotonin machine back up and scroll through my phone again. To help with this, the nights I feel I can’t put the phone away I try to do something that is more chill and has a set end, like doing all of the daily NYT puzzle games.
This combination of things has literally changed my life. Not only do I sleep through the night, which has been incredible, but I wake up most days feeling well rested. I am seldom tired during the daytime and very rarely feel the need to nap. Most shockingly, I never realized how overstimulated I was getting in everyday life just from being poorly rested. My tolerance for being in uncomfortable situations/environments is so much higher that I feel burnt out about 10% of the time I used to. It’s such an incredible difference that I thought I’d never experience after having lived my entire life simply believing I was bad at sleeping.