There is a separate non-sport Sleep Protocol below.
For athletes, it can be as little as 2.5ml of KE4 (half a capful) immediately before bed. Some may like up to 10ml. Only go over 10ml after an extreme event. Such as a 6 hour bike ride. The science papers took 50ml before bed! This seems crazy. But it will help massively for next day recovery. Too much however can create a second wind (staying awake) or make for a more shallow sleep. So more is not always better.