I think it takes a little while to get use to what strain to drink and what time to drink each strain concerning sleep. I like to drink heady kava right after work a while before dinner so I can enjoy it then have the dinner settle it back and maybe a night cap small shell before bed. This seems to regulate my sleep very well. With the heavy kavas I have to be careful not to drink them too early or then I am falling asleep too early. Like sleeping at 10ish and waking up at 3am but still don't need to get out of bed till 6. Then you are bored, tossing and turning, and finally get sleepy again right before the alarm goes off, which I find to be brutal. Some do amp me up too much, and some put me straight to sleep. Took me a while to get my medicinal amounts and times down.