From what I read, it seems to have different affects, depending upon how much people drink and how their belly reacts. When I drink the least bit too much, there is some serious gurgling and discomfort going on. That could really disrupt your sleep! Seems safest to figure out the amount that’s good for you, and once you do, how long it takes to react. Some are lucky enough for it to just help with motility. I’m still working on getting to that point every day. Luckily, I am retired so I have the opportunity to play around with quantities and times. Not everyone has that option.