Exercising in the morning or early afternoon will not interfere with sleep. It is important to give your body cues that it is time to slow down and sleep. Listen to relaxing music, read something soothing for 15 minutes, have a cup of caffeine free tea, do relaxation exercises. Only use your bed for sleeping Refrain from using your bed to watch TV, pay bills, do work or reading. So when you go to bed your body knows it is time to sleep.
Sex is the only exception.
Stay away from caffeine, nicotine and alcohol at least 4-6 hours before bed Caffeine and nicotine are stimulants that interfere with your ability to fall asleep. Coffee, tea, cola, cocoa, chocolate and some prescription and non-prescription drugs contain caffeine. Cigarettes and some drugs contain nicotine. Alcohol may seem to help you sleep in the beginning as it slows brain activity, but you will end end up having fragmented sleep. If your stomach is too empty, that can interfere with sleep.