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Regular exercise promotes quality sleep and reduces symptoms of sleep disorders like sleep apnea.  For example, aerobic exercise in the morning or afternoon stimulates earlier melatonin release and shifts the circadian rhythm forward, especially more so if you get exposed to the sunlight by running outside instead on a treadmill.  This makes it easier to fall asleep earlier. 

However, the same can’t be said for exercising at nighttime before bed.  Experts recommends you avoid high intensity exercises 1.5 hours before bedtime to properly allow core body to cool down.  If you don’t, it may affect your sleep, especially more so if you are taking supplements on top of that.  While low to mid intensity exercises are proven to not affect your sleep, high intensity has.  Simple exercises like walking, light weightlifting, yoga, and stretching are examples of light to moderate intensity activities. 

Close to our bedtime, our body temperature drops, heart rate slows, and brain waves get slower to prepare to fall asleep.  If you engage in high intensity exercises like sprints, heavy weightlifting, HIIT, and swimming, you will stimulate your nervous system and your heart rate too much, which will extend your cool down time, making it difficult to fall asleep early. 

To further promote better sleep, ensure you keep consistent sleep schedule, avoid electronics an hour before sleep, reduce noise pollution, create a comfortable environment like lowering temperature, avoid heavy meals