More detail
Make sleep advice possible to use
Getting ready is part of the sleep problem
Sleep hygiene means habits and surroundings that support sleep. Advice about darkness or caffeine will not solve the problem if you cannot disengage from an absorbing activity.
Choose a stopping point before you begin an evening activity: the end of an episode or a saved stage in a game. Disable autoplay if it removes that stopping point. Move essential preparation, such as finding tomorrow's clothes, earlier so bedtime does not open another chain of jobs.
Separate being distracted from not being sleepy
Some people with ADHD have a later sleep timing: they do not feel sleepy until late and struggle with an early start. If you sleep more easily on a later schedule, tell your GP that pattern rather than describing it only as ‘bad sleep’.
Keep your waking time reasonably consistent where possible, and get ordinary daylight after waking. If your sleep timing still does not fit your life, ask about assessment rather than repeatedly moving bedtime earlier and lying awake.
CBT-I is a sleep treatment with learning demands
CBT-I is cognitive behavioural therapy for insomnia. It works on patterns that maintain insomnia, including time awake in bed and worry about sleep. It is not CBT for ADHD, although its delivery may need to account for ADHD.
Ask to work through one diary entry together. Choose paper or a phone format you can find easily, and attach the entry to getting up. If several instructions arrive at once, ask for them in small blocks and for a clear order. Agree any changes to the sleep plan with the therapist.
Give your prescriber a useful sleep example
If sleep changed with medication, describe when you take it, when you become sleepy and what mornings are like. An approximate pattern is useful; you do not need a perfect diary.
Ask whether medication timing or another sleep problem needs review. Do not change the dose or add sleep medicines on your own.