Your plan should match your goal (sleep, stress, recovery), product standardization, and tolerance. Many prefer standardized extracts for more predictable content. Taking it with food may reduce stomach discomfort. Start one supplement at a time so you can track effects and side effects. Alcohol and high caffeine can undermine sleep and stress goals—optimize the system, not just the supplement. If you use regular medication, are pregnant/breastfeeding, or have thyroid/autoimmune conditions, get medical advice first. The best approach is a time-limited trial with monitoring and a clear stop rule.