I used to regularly get good sleep for a while pre-pandemic, but ever since then my sleep has become so dysregulated and I've basically become dependent on weed to fall asleep. It's gotten to the point where I get nerve pain and restless legs (that in itself contributes to insomnia) if I don't get high before bed, no idea if this is a shared experience with other NDers. On top of the fact that this makes weed less fun and it makes my tolerance out of control, I also don't like relying on a substance to fall asleep as it seems to just make it more difficult to try and go without the longer I continue this pattern. I am trying to refrain from using weed to fall asleep for the next short little while but the first night I'm unable to fall asleep at all. Anyone have any advice or experience with a similar situation or just for regulating sleep in general? I know sleep difficulties are part and parcel of the autistic, ADHD, ND experience generally. I can't function if I don't get good sleep and I'm desperate.
The other comments pretty much cover everything. No caffeine or alcohol, take a low dose of melatonin (I take one that also includes zinc and a couple of other things), and try to keep a steady bedtime. That last one is the hardest of all. I set an alarm to take melatonin and get ready for bed so I don't accidentally stay up too late.
I also smoke weed every day and have had great success with taking CBD for sleeping during breaks. You can even get CBD/melatonin combos, but I've never tried one.