I've honestly tried so many OTC sleeping tablets that I should write a review for each one! Sleep Mode suggest two capsules but you should probably begin with half the dose to start. I did found it took a bit of time before it started to affect me, slightly longer than normal melatonin, roughyl 30 minutes. When I did fall asleep I slept really well and solidly but then woke up around 4 hours later and was wide awake. So perhaps this is not long lasting? It makes you feel relaxed and at times, i felt quite useless as in not really being able to move and just being lazy. Was quite odd.