Hi! I should probably add this to the post. I usually take it with L-Theanine. And I usually take one 500mg of ashw in the morning and one at night. Some days, I’ll just go with 1 500mg ashw capsule. And the L-Theanine is 100mg. I take that one in the morning along with my daily caffeine. Then one at night. I use the spring valley brand (you can get it at Walmart). And neither of these two ever keep me awake.