staying asleep with adrenal fatigue

Does anyone have any tips for staying asleep and getting tired a little earlier when suffering from adrenal fatigue?

At the moment, I naturally seem to sleep from around 11.30 - 7, which is alot better than it used to be, however I get that 'wired' feeling almost immediately waking up, like my body is pumping adrenaline already.

As I have many food sensitivities one of the primary symptoms was waking up only a few hours later after getting to sleep. Fortunately my sensitivites and cravings have decreased from careful diet and supplement monitoring to enable me to sleep for a reasonable 'block'

However, I'm finding it really hard to sleep between the hours recommended for adrenal fatigue, i.e 10pm to 9am (where possible). I just don't seem to get tired before 11 at the earliest and for reasons mentioned above can't stay asleep later than 7.

I take quite a few supplements and I guess the only one that may affect sleep is the ashwaganda root I take in the evenings. I've tried valerian root and 5-HTP. Melatonin unfortunately isn't available here in the UK.

Might it just be best to see if it naturally improves? Or do people have some proven methods for helping to nod off around 10?

Many thanks