In the past I took 300 mg (I think, 150 mg each capsule) before I went to sleep. This helped me tremendously, combined with my other bi-polar medications. I did not have any side effects and I would wake up almost happy. Lol. Almost, not quite, but at least "normal"... ready to face the day. You know.
Now my situation is entirely different so I no longer take it but it did help me alot.