Sleep advice, anyone, please

I posted in a couple places, I have ADHD and ASD.

I feel like I’m losing my mind. My sleep has slowly been deteriorating since October due to work stress. It hit an all time low in March after switching jobs in February and getting sick. I get like 6 hrs max on weekdays if I’m lucky 6 (usually 5.5ish)

It started as sleep maintenance insomnia where I wake up wide awake in a panic at 5am unable to get back to sleep, work has now significantly calmed down and I like my new job again (I started adhd meds again in the beginning of the month and they’ve significantly helped with anxiety and sensory overload). But now I feel like my insomnia is just ingrained in my subconscious and I wake up in a panic either way.

I try my best to manage my anxiety around sleep but at this point I think my body is just scared of my bed. My first half of sleep is amazing, but it’s the waking early that is killing me slowly.

I’ve tried sleep meds, magnesium, leaving bed, reading, laying still, less blankets, more blankets, having a snack, deep breathing, journaling.. so many things. I don’t know how to break this cycle and it’s getting to the point of waking up in full panic/meltdown mode. I’ve been to my dr and he wasn’t much help even tho he tried.

I am the shell of a person after work during the week. I can no longer do hobbies or even dishes bc I’m so tired. I work in ECE. Weekends are spent recovering so I can do it all over. I tend to sleep better ish at my partners on the weekend but even that is wishy washy now.

I miss myself desperately. And I’m getting sick again due to lack of sleep so I feel even worse.