- Health and safety
- Classes 9-10
- 5 min read
Sleep, stress and wellbeing
Learn why sleep matters, how many hours school-age children usually need, and simple ways to handle stress and ask for help.
Let us begin
The big idea
Our minds and bodies need rest, play and kind people around us. In Class 9 and 10 there is a lot to do, so looking after your wellbeing is as important as studying. Here are some simple ideas.
Sleep helps the body grow and the brain to learn and remember. Many children of school age need about 9 to 11 hours of sleep. Teenagers often need about 8 to 10 hours. These are general guides, and every person is a little different. If you are worried about your sleep, talk to an adult.
Good sleep habits: go to bed and wake up at about the same time each day, keep the room quiet and dark, and put screens away for a while before bed. Eating a light dinner and playing outdoors in the day also help.
Stress is the feeling of being worried or under pressure. It is normal to feel nervous before exams. Some stress is part of life, but a lot of it is hard to carry.
Simple ways to cope: breathe in slowly and breathe out slowly a few times, take a walk or play, enjoy a hobby like drawing or music, make a study plan, and talk to someone you trust. A trusted adult can be a parent, a teacher or a school counsellor.
If you feel unsafe, very sad or need help, tell a trusted adult. In India you can also call Childline 1098, the free national child helpline. In an emergency call 112. Asking for help is a sign of strength.
Worked examples
See how it works
Counting sleep hours
Dev sleeps at 10:00 pm and wakes at 6:30 am. From 10:00 pm to midnight is 2 hours. From midnight to 6:30 am is 6 hours 30 minutes. Total = 2 + 6.5 = 8.5 hours.
Planning a bedtime
Isha wants to sleep for 9 hours and wakes at 6:30 am. Count back 9 hours from 6:30 am: 6:30 - 9 hours = 9:30 pm the night before. So her bedtime is 9:30 pm.
A day in 24 hours
Sleep 9 hours, school 7 hours and study 3 hours make 9 + 7 + 3 = 19 hours. The rest of the day is 24 - 19 = 5 hours for meals, play, family and rest.
Before an exam
Nisha feels nervous the night before a test. She takes 5 slow breaths, packs her bag, tells her mother how she feels and goes to bed on time. Her mind is calmer and ready.
Try it at home
Wellbeing diary and slow breathing
You will need
- A notebook
- A pencil
- A quiet corner
What to do
- For one week, write each morning when you went to bed and woke up. Work out how many hours you slept.
- Next to it write one word for your mood.
- Every evening practise slow breathing: sit comfortably, breathe in slowly through your nose, then breathe out slowly. Do this 5 times.
- At the end of the week look at your diary. Did a good sleep help your mood? Share what you find with a trusted adult.
Ask a grown-up: An adult can chat with you about your diary. This diary is not for diagnosing anything; if you have a worry, talk to a trusted adult or teacher.
Practice sheet
Check what you learned
Practice sheet: Sleep, stress and wellbeing (Classes 9-10, Health and safety)
- About how many hours of sleep do many school-age children need?
- Dev sleeps at 10:00 pm and wakes at 6:30 am. How many hours does he sleep?
- Isha wakes at 6:30 am and wants 9 hours of sleep. When should she go to bed?
- Name two good sleep habits.
- Name two ways to feel calmer when you are worried.
- Is it normal to feel a little nervous before an exam?
- Name some people you can talk to when you feel worried or unsafe.
- What is the free national child helpline number in India?
- In a day of 24 hours, sleep is 9 hours, school 7 hours and study 3 hours. How many hours are left?
- Name one hobby or activity that helps you relax.
Answer key
Answers: Sleep, stress and wellbeing
- About 9 to 11 hours (teenagers often need about 8 to 10 hours).
- 8.5 hours (8 hours 30 minutes).
- At 9:30 pm.
- Sample answers: same bedtime every day, a quiet dark room, screens away before bed.
- Sample answers: breathe slowly, talk to a trusted adult, take a walk or play.
- Yes, it is common. Some nervousness is normal; if it feels too big, talk to an adult.
- A parent, a teacher, a school counsellor or another trusted adult.
- 1098 (Childline).
- 5 hours (24 - 9 - 7 - 3 = 5).
- Sample answers: drawing, music, playing a sport, reading.