It works best through your skin. You can take it as a pill but it will make you poop. Have a bath with some Epsom salts or use the Epsom spray and spray some on your feet before bed. I used to spray it and rub it into the back of my bf's arms before bed and it would chill him out and he'd get great sleep. He asked me to stop only because it was kinda weirdly sticky and he was worried he'd get too much.