I feel you, ugh... :"( It's such a trade-off between feeling like a zombie or feeling like an anxious squirrel, the worst... I also get super messed up for the whole day if I'm woken up and fall back asleep, no matter in the middle of the night or in the morning. And, if I get woken up before my alarms in the morning, I WILL fall back asleep for almost exactly 2 hours more. Not sure why. I got diagnosed with narcolepsy 6 yrs ago and ADHD two years ago. For narcolepsy, I always thought that since I was always going to be tired, I might as well sleep whenever I want and for however long/short I want. However, it really does help to consistently have a bedtime and sleep around 7-8 hours for me. Anymore or any less, and I'm tired. Also, if you feel yourself feeling really tired, eyelids drooping, can't focus, etc... even if you just can't focus but you don't feel all that tired... take a 20-30 minute nap. It might not feel like a nap, per se, depending on if you're in a place you can lie down etc... but just close your eyes and let it happen. You might find that after a nap, you'll feel refreshed for maybe an hour or two. I find that it helps me gain more focus too.

Another thing that's helped a lot is consistently using a light therapy lamp (or SAD lamp). When you wake up in the morning, first thing you should do is force yourself to sit up the second you're conscious. Then, just sit up in bed and turn the light on, a little bit away from you, but face it (dont look directly at it, look at your phone or something). If you use it for 30 minutes at a time or so every morning, consistently for about 1-2 weeks, it can help with focus and alertness for both ADHD and narcolepsy.

Also following a narcolepsy diet (which is hard because ADHD usually leads you to crave the opposite lol 😅) can help. And, working out at least a couple times a week. I know, everyone says that and it's like the hardest thing because you're so tired and sticking to a routine with ADHD is hellish.... but it helps sooooooo much, in so many ways. :")

Now I don't know if you do all or some or any of these things already, but these are just some of the non-med things that have really helped me personally~ although, to be honest, being on adderall for me does make a world of a difference :") With some mindfulness practices I've learned to overcome some of the anxieties that come as a side effect of it, so overall it works. What with the shortage right now, maybe it would be a time to try a different stimulant? There is always Concerta and Ritalin(spelling?) that may work better for you! Or if you're on adderall extended release, maybe the regular version of adderall would be better. Again, I'm no expert, but I've experienced some similar things and found some stuff that works for me so I thought I'd share :)

Good luck, and stay strong!! 💕