How can i fall asleep and stay asleep at night on a regular schedule? #nqlu i'm a graduate student and under stress for deadlines and grades!

Honestly : Honestly I do not have a simple answer for you. The first step to achieving a normal sleep pattern is to address and control your stress. I know that will be hard considering you are a graduate student, but you have to take time to care for yourself in order to be productive and do well in school. In addition if you want to try a nondrug approach, things such as sleeping on a regular schedule, regular exercise, avoiding caffeine(especially anytime after lunch) and avoiding daytime naps are a good start. If you are only dealing with this issue short term (i.e. During finals or before a presentation) or long term for that matter, and want to try medications then you should see your doctor and discuss sleep aides. Please consider the possibility that your doctor may perform a complete work up in order to rule out medical causes that could be the reason for your insomnia. Things such as allergies, sleep apnea, and reflux disease to name a few are potential causes. For your information common drugs prescribed that will help you fall asleep and stay asleep are lunesta, (eszopiclone) restoril, Ambien cr, and silenor. Your doctor will likely only prescribe these for a limited time and should work with you to get to sleep and stay asleep without the aid of medications. All the best.

Sleep hygiene is key: Retire & rise same time each day. Bedroom should be dark & cool - used only for sex & sleep. Turn off tv. No naps. Exercise regularly but not in late evening. No caffeine for 6 hrs & no alcohol or tobacco w/i 2 hrs of sleep. Dinner should be moderate sized & finished at least 2 to 3 hours before sleep. Can try warm milk, chamomile tea or melatonin along w light reading, warm bath, lavender scent.