For students
- Sleep 7–8 hours — memory is consolidated during sleep
- Study in 45–50 minute blocks with short breaks
- Test yourself instead of only re-reading
- Keep the phone in another room while studying
- Use slow breathing (in for 4, out for 6) when anxious
For parents
- Ask about effort and wellbeing, not only marks
- Avoid comparing with other children
- Notice changes in sleep, appetite, mood or withdrawal
- Make it clear that their worth does not depend on one exam
When stress becomes a problem
If anxiety, low mood or sleeplessness lasts for weeks, grades drop despite effort, or there is any talk of self-harm, consult a professional. Tele-MANAS 14416 is available 24×7.
Frequently asked questions
How much sleep do students need before exams?
Most teenagers need about 8–10 hours and young adults 7–9 hours. Sleep improves memory more than late-night revision.
When should parents worry?
When a child stops eating or sleeping, withdraws, talks of hopelessness or self-harm, or cannot study at all — seek help early.
Medical references
Guidelines and official sources used for this article.
- Mental health of adolescents — fact sheet. World Health Organization.
- Tele-MANAS — National Tele Mental Health Programme. Ministry of Health and Family Welfare, Government of India.
- Author
- Dr. Kuldeep Budania, MBBS, MD Psychiatry
- Medical reviewer
- Dr. Kuldeep Budania, MD Psychiatry
- Last reviewed
This article is for general information and is not a substitute for personal medical advice.
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