Two things I have done recently, in the last two days, that seem to be working.

1- I bought this from amazon the 'Avantek sleep white noise machine'. It's £30 and you need a cheap adaptor to work it, but I've found it really helps. (it's on the bedside cabinet). Has different settings from white noise, birdsong, waterfalls etc to the one i use which is waves and seaside sounds (ironic seeing how I'm not far from the sea). You can set it to fade out and switch off anytime from 1 hour to 7 hours. (no headphone slot though)

2- A pair of blackout curtains (red). My bedroon window faces the sunrise and so is lit up early in the spring/summer months. This has really helped too.
Just thought I'd share what's helped me.