CBSE · NURSERY TO CLASS XII · DELHI NCR
Sleep, exercise, meals and eyesight — the four things evening coaching squeezes, and how an SIP gives them back.
Teenagers need 8 to 10 hours of sleep and an hour of physical activity a day. School plus evening coaching makes both hard: late returns, late dinners, late nights and no time for sport. With preparation inside the school day, students get evenings back for sleep, exercise and proper meals — which also makes study hours more productive.
Updated · Mayo International School, Patparganj, East Delhi
Sleep experts recommend 8 to 10 hours a night for 13- to 18-year-olds. A student who reaches home from coaching at 9 pm, eats and does homework rarely sleeps before midnight — and still has to be up for school.
Sleep is when the brain consolidates what was learned that day. Cutting it to study more usually means remembering less.
The WHO recommends an average of an hour a day of moderate-to-vigorous activity for children and teenagers. In an SIP, sport and physical education stay in the school week, and free evenings leave room for a walk, a game or the gym.
Long days of sitting and screen lectures strain eyes and backs. Shorter study days, outdoor time and breaks between classes help. Follow the 20-20-20 habit: every 20 minutes, look 20 feet away for 20 seconds.
| Morning | Breakfast, school with integrated preparation |
|---|---|
| Afternoon | Home, lunch, short rest |
| Evening | An hour of sport or exercise, then focused self-study |
| Night | Dinner with family, light revision, sleep by 10:30–11 |
Teenagers need 8 to 10 hours. Sleep helps memory and concentration; giving it up for study usually backfires.
No. An hour of activity a day improves fitness, mood and focus. An integrated programme leaves time for it.
Rules change each year: check the official notice for your year. Mayo's own figures come from the school's records.
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