Melatonin has worked for several of my clients, both adult and children. The psychiatrist I work with recommends it a lot.
I could never exercise at 9 PM. In fact, if I exercise after 4-5 PM, it will keep me up.
I find it ironic that 4:30 AM is "waking up early," for most. I wake up at that time, regularly, especially in the summer, when I ride early. I get up at 4:50 2 days a week all year, to go to the gym at 5:30. I go out and ride at 5-5:30 at least one day a week, until the snow flies. Other days I sleep until 6 or so, but when I stopped teaching, it felt very indulgent to sleep to 7 AM as I started doing (and staying up later). I go to bed around 10-10:30 and have no trouble getting up early.