I have 3 kids at home (similar ages to yours), work full time.
I do one wash a day - that's it. No more. Can you do that? Why 3 washes in one day? (we all wear clean clothes -each has a day for their washing which they bring down and I do during the day, plus one for me, one for bedding, and then maybe towels another day.). I wash, fold and they have to put away - all of them.
Cooking - no fussiness allowed! One meal. Let your standards drop. Pizza and garlic bread and salad is fine. Burgers, spag bol, baked potatoes. Mine take it in turns to cook - apart from the youngest. We all eat together every day and they help to put away.
Cleaning - TOMM is good. We all clean together on a Saturday morning. It's boring and i have to nag them, but I have a big house and can't do it alone. We do a different floor each every week.
I tidy a bit during the week - using TOMM and otherwise it gets a bit messy. (quite a lot messy).
Like you I work from home. I write a list on a Monday which has all my work jobs on, and that gets added to. I also have a home list which I work through. I find it easier to do the hardest things first as I'm tired by the evening. I go out at lunchtime every day - I walk the dogs then.
Cooking, we eat at 7, start cooking at 6. Like you I'm tired by the end of the day, and this is my biggest struggle.
And that's it really! My eldest child (now 22 and living away) also has ASD. My 16yo dd is exceptionally challenging and quite horrible most of the time.
I often go to bed by 9.30.
I find alcohol makes me feel worse. Am perimenopausal and HRT has given me heaps of energy and improved my sleep no end. (maybe worth a try?).