We recommend to take 1 capsule at bed time with a large glass of water. The reason is that your body goes into a natural state of restoration while you sleep. During the day while you are awake, you will support your cleanse by eating clean (including plenty of fresh fruits, leafy greens and vegetables) as well as being moderately active. Be sure to drink 80-100oz of water daily for best results, and if after 3 nights you feel you need to up the cleanse effect you can certainly go to 2 capsules at bed time.