It turns out they were right. The whole time. Assholes. I’ve been doing a pretty consistent midnight to 9-9:30 for a couple of months, no screens in my bedroom, just a nightly podcast. And I’m usually asleep inside half an hour. Sometimes well inside. I still sometimes wake up during the night but that’s mainly cos of painful crampy legs from working on my feet all day.
I regret to report that sleep hygiene is in fact a thing.
So I don't really have ADHD, but I used to have a pretty terrible daily rythm, which caused me a lot of trouble in the last year of my bachelor. What I ended up doing was listening to either real deep dives on Game of Thrones lore, or one of the thousands of Dark Souls lore channels. In particular I can recommend SmoughTown, who seems to have a voice that was made to make you fall asleep. Now a days I don't need it quite as much to fall asleep, since my job has me waking up at 5 AM most weekdays. But if I can feel my brain struggle to go to bed, I just put on :rocz-yes: and the :wtyp-gang:. Their episodes are typically long enough that you don't need to look at the phone, and Rocz's voice is so monotone that you end up asleep pretty quick. Also, they have no adds, so you don't suddenly get jolted awake because some fucking eletronics store has a sale they want to tell you about.