I opened the 4.5mg capsule, sprinkled 1/2 in small measuring cup, put some water in, stirred it, drank it before bed. Took the other 1/2 still in capsule last night so say 2.2mg. I pushed my daily 1.2 miles in wheelchair, swam 10 laps, did 1 set of curls, cleaned house, and just barely slept the way I would've without all that exercise. I did have interesting dreams which is one of the 2 reasons I want to take it Heck if daytime is the same ol everyday, why not enjoy dreams.