I get a sleep formula that has 300 mcg (micrograms) and I take slightly less than half. It works really, really well that way. I take it maybe 2-3 days in a row if I am in a really bad habit of staying up too late. It's not an every night thing. It really helps me to get more sleep and feel refreshed. It helps DS get to bed earlier too. (He gets it through the breastmilk.) I give it to DD by breaking off a really small chunk and it works for her as well. It has really helped our schedule to get us started earlier in the morning.