If you mean exercise in the morning-very much agree. If you mean in the evening- acts liked caffeine for me! I cannot believe it when I see runners out in the dark at night, must have very different constitutions to me!
Both very good ideas, albeit I would knock the caffeine on the head by early afternoon, rather than the end of the working day (presuming you are a day time worker).
Also suggest:
1. Keeping the bedroom cold when you want to sleep.
2. Maintaining same bedtime/get up as much as poss. Its all...