Hi There, thanks for asking. The first thing we should obey to increase the quality of our sleep is sleep hygiene
. You mentioned that you do exercise in the late afternoon. Your body needs to be physically and mentally tired enough to fall asleep, but you should do physical activity before 6 or 7 p.m. Because adrenalin which is secreted in your blood has a half life of about 4 hours and it inhibits your brain to fall into sleep. You should also not take any nap before sleep, so after exercise you may take a warm shower, but not to take any nap. Other hints for a better sleep quality is not to take more than 300 mg caffeine a day and have a regular pattern for sleep hours even in the weekends. Please let me know if you have any question regarding the answer.