Racing and hard efforts stimulates your sympathetic nervous system so much, you really have to make an effort to relax (effort to relax, ha) long before its bed time.
For me, after long days and hard efforts, I try to start chilling out at around five. Eat alot of food, read, write, hang with friends, but most importantly take deep breaths and RELAX. You are correct in assuming that keeping one system over activated and the other underactived would negatively affect recovery. There has to be balance or this no improvement, something I learned the hard way.
Try to keep relaxation in mind the moment you are done with work, riding, etc, to try and promote a good sleep. It is so, so important that we rest, it is responsible for so much, and isn't something that should be taken lightly.