for this purpose, you take it based on when you want to go to sleep, versus when you naturally go to sleep. if you want to go to sleep at 2am, then yes, take it at 7pm. i want to go to sleep at midnight (as opposed to 5-7am), so i'm going to try it at 5pm. also, if you're trying to change your sleep patterns, you need to do take it consistently at the same time everyday.
for this purpose, you take it based on when you want to go to sleep, versus when you naturally go to sleep. if you want to go to sleep at 2am, then yes, take it at 7pm. i want to go to sleep at midnight (as opposed to 5-7am), so i'm going to try it at 5pm. also, if you're trying to change your sleep patterns, you need to do take it consistently at the same time everyday.