Exam stress and sleep: how parents can help

A little nervousness is normal

Before an exam, almost every child feels some worry. A little of it helps them focus. Trouble begins when worry turns into sleepless nights, tears, stomach aches or a belief that one test decides the whole future. In India, where board exams and entrance tests carry a heavy weight in public talk, children pick up this pressure from relatives, neighbours and even news, and a calm home is the best protection.

This article offers general, everyday guidance. It is not medical advice. If you are worried about your child's health or mood, speak to a doctor or the school counsellor.

Sleep is part of the syllabus

Sleep is when the brain sorts what was learned during the day. A child who stays up all night before a test often does worse than one who revises well and sleeps. School-age children generally need more sleep than adults, commonly nine to eleven hours for younger children and eight to ten for teenagers, though needs vary.

Keep a fixed bedtime and wake-up time, even during the study leave. Switch screens off an hour before bed. Avoid tea, coffee and cold drinks with caffeine late in the day. Make the bedroom dark and cool, and let your child take a short walk or a bath in the evening to unwind. If the mind is racing, a notebook by the bed where they write down worries or a list for tomorrow can help.

Food, water and movement

Regular meals matter more than special exam foods. Give breakfast every day, with something that releases energy slowly, such as roti, poha, idli, upma, eggs or fruit with milk, depending on your family's habits. Keep water within reach, and offer fruit, nuts or roasted chana for snacks rather than packaged fried food. Encourage thirty minutes of play, cycling, a walk or yoga each day. Movement is one of the best natural ways to lower stress.

Break the syllabus into pieces

Big, unclear syllabus lists cause panic. Sit with your child four to six weeks before the exams and write down each subject's chapters. Mark the ones they feel confident about, the ones they find difficult and the ones not yet covered. Then build a revision plan: harder topics get more time, and every subject gets a full revision round before the exam. Put short test slots and rest days into the plan. A plan that includes rest is more believable to a worried child.

Past question papers and sample papers, such as those published by the board, are valuable. Practise one paper under timed conditions, then check it together and note the gaps. This also reduces fear of the unknown, because the format becomes familiar.

The atmosphere at home

• Keep the household routine as normal as possible, with meals at the same time and no loud television in the study area.
• Do not compare your child with cousins, neighbours or classmates.
• Ask "how can I help?" instead of "why have you not finished?"
• Avoid long lectures about the future, sacrifices or what relatives will say.
• Say clearly that you love your child whatever the marks are. It is the single most protective thing a parent can say.

On the exam day

Check the hall ticket, pens, geometry box and school ID the night before. Keep the morning calm, give a light, familiar breakfast and reach the centre early. Tell your child to read the whole paper first, begin with a question they are sure of and keep an eye on the clock. After the paper, do not hold a long post-mortem; each exam is over once it is over, and the next one deserves attention.

Signs that your child needs more support

Watch for a change that lasts more than a couple of weeks, such as persistent sleeplessness or sleeping far too much, loss of appetite, frequent headaches or stomach aches, being constantly tearful or angry, withdrawing from family and friends, refusing to go to school, or saying hopeless things. These are signals to talk gently with your child, to speak to the class teacher or school counsellor, and to consult a doctor or a qualified mental health professional.

If a child says they want to hurt themselves or seems to be in danger, do not leave them alone, and get help from a doctor or a hospital immediately. Childline 1098 is available for children who need care and protection.