Just close your eyes XD
The long answer: Your mornings need to be hot and bright. Your evenings need to be cold and dim.
Have an automatic heater that goes off thirty minutes before you want to wake up.
You also need to ramp up the light in your room as well - automatically. The sun naturally does this but if you don’t have huge windows or you don’t want the sun to decide when you wake up then you need to modify your environment. You can have automatic blinds or a light with a timer.
At night you need a/c or to somehow get cold air from the outside into your room with a fan (or open window). The cold is essential to a good nights sleep.
You might also need blackout curtains. An eyemask is good but it kinda ruins the morning light you need in your eyes. Go to the settings on your phone and make it so that the blue light filter kicks in around sunset. In the evening you should limit blue light exposure and generally keep diming lights as it gets later. Try your best to automate these things so that your sleep schedule doesn’t get ruined on the days when you are most overwhelmed.
When it comes to sound: Earplugs are good. Get a bunch since they get lost or get gross easily. You can add sound proofing materials to your walls as well. Rugs, hanging jackets or tapestries are all good at absorbing sounds. I hang jackets on my door and notice a big difference in noises coming in when I don’t have them there.
You can also go the white noise route. Play ocean sounds, rain, asmr, whatever to drown out annoying sounds. Some people like the sound a fan makes.
A clean room with soft, high-thread count, clean bedding is easier to sleep in. Use natural fibers. You should have a sheet layer, blanket layer and comforter. If your pillow is musty and yellow please throw it out and get a new one. It’s also easier to sleep when you’re clean and your hair is dry.
Keep a large glass of water next to your bed. I have tissues, saline spray and a pumice stone (sometimes my feet get itchy in a way I can’t scratch with nails so I bring out the big gun). I also have q tips because I sleep better with clean ears.
Don’t drink caffeine after the morning. You might say you have ADHD or it doesn’t impact you - I do not trust you. You are not in touch with your body. Just don’t do it.
Get sun exposure (ideally in the morning). Don’t be sedentary. Get your heart rate up at some point during the day. Exert yourself. Eat healthy foods like greens, lean meat, seafood, liver and oysters. Eat a basic multivitamin. Your pee should be so full of nutrients that you could save a deficient person with a healing golden shower.
I remember my dreams better when I drink a concoction with: magnesium, potassium, calcium, salt and bicarbonate before bed. I mix it myself because a lot of the store electrolyte powders have hella added sugar.
Melatonin before bed does help me sleep but it puts me in the shadow realm.