Hello Nanaji. To share my experience of the exercise with you, i would say, I have been doing it in the night everyday. It helps me create an aura of calm inside my mind and body and gives me a peaceful sleep and when I get up in the morning I'm completely rejuvenated. It's also beneficial for me in the night as with my studies and other readings it helps me rest my mind which has been at work all day long.
Name : Arjun