A nightingale or a nightjar?
Of course, people’s sleep needs are individual, and following a general model or “best practices” may not always be beneficial. Sleep researcher Kene Vernik states that every person has a specific chronotype that determines their sleep needs and habits, and this is something that does not change over the course of a lifetime. To the surprise of many, sleep-related habits cannot be trained; in other words, people can be divided into two groups: they are either night owls or early birds. There are those who need more sleep in the mornings and stay up later at night, and those who get tired early but wake up with the sun.
What is sleep?
People spend an average of one-third of their lives sleeping . You might think that if a person lives to be 90, they have spent 30 of those years sleeping. Simply put, people need sleep to recover. Sleep helps store information, allows cells and tissues to regenerate, and enables the body to fight off bacteria and viruses that may attack during periods of illness. In addition, sleep—or more precisely, the lack of it—affects interpersonal relationships. When tired, people are usually more impatient, get irritated more quickly, and may take what others say more to heart.
Sleep isn't the same throughout the night. It moves through different cycles, some of which are lighter and some of which are deeper. Broadly speaking, there are four different sleep stages, which repeat several times throughout the night.
- Stage 1, or the first stage of non-REM sleep. During this stage, the transition from wakefulness to sleep takes place. Energy levels decrease and the body prepares for sleep. In healthy sleep, this stage lasts 5–10 minutes.
- Stage 2, or the second stage of non-REM sleep. At this point, the person is in a light sleep. Body temperature drops and the heart rate slows down. This stage lasts about 20 minutes.
- Stage 3, or the third stage of non-REM sleep. During this stage, the deepest sleep of the human sleep cycle occurs, during which the muscles relax and blood pressure drops.
- The fourth stage, or REM sleep. In this stage, the body is relaxed, but brain activity increases; this is also the stage in which people dream.
In addition, the human body contains a gland that produces a sleep hormone, more commonly known as melatonin. The body begins producing this hormone when darkness falls, and it reaches its peak production between 2:00 and 4:00 a.m. However, melatonin production does not remain constant throughout a person’s life. For example, a teenager’s sleep requirement averages 9–10 hours, which is numerically similar to the 10 hours needed by a school-age child, but the difference lies precisely in melatonin production. Specifically, a change occurs during adolescence, and the body begins to produce melatonin later in the day, similar to the body of an adult. As a result, adolescents develop a natural need to stay up later in the evening and sleep in longer in the morning.
Sleep problems as a reflection of mental health issues.
Sleep researcher Kene Vernik explains: “Sleep problems are often closely linked to a child’s mental health issues, which must be addressed simultaneously. When studies show that a child has been diagnosed with depression or an anxiety disorder, insomnia is a primary symptom of both. If a child has experienced trauma or is fearful, their sleep is also disrupted. But we can correct sleep issues through behavioral interventions to a great extent, regardless of age.” Children’s sleep quality is also influenced by their parents’ behavior; diet; physical health; use of smart devices; and overall lifestyle.
Changes in society's view of sleep
There are many common expressions in Estonian that downplay the importance of sleep. “Sleeping is for the weak” or “You can rest in the grave” are perhaps some of the most common examples. However, a person who is knowledgeable about sleep hygiene—that is, healthy sleep habits—can set an example through their language use. For instance, this helps prevent the notion that staying up all night, such as to study for exams, is something positive or desirable.
When looking specifically at the habits of teenagers, it is clear that their sleep has significantly decreased. This trend stems from frequent use of smart devices, which in turn can lead to a delayed sleep phase disorder, also known as delayed sleep phase syndrome. The consequence is not necessarily limited to a sleep phase disorder. For example, images seen on smartphones or television can also trigger nightmares. The roots of such dreams may also lie in tensions with parents or worries at school. Sleep problems usually begin when a child has difficulty managing their emotions or when the environment is stressful.
A comprehensive understanding of sleep hygiene is not yet widespread in society. Generally, people’s knowledge is limited to the idea that one should avoid screens for a certain period before bedtime—which, of course, is not wrong in practice and is a good start—but in addition to limiting screen time, it is important to be aware of age-appropriate sleep hygiene. Advice found online may not always be the best solution for the specific situation for which help is sought. Therefore, to obtain the most appropriate information, it is advisable to consult your family doctor or, in the case of more serious concerns, a sleep consultant or sleep specialist.
Sleep Hygiene: Tips and Tricks for Building a Better Relationship with Sleep
Here are some simple tips to follow when you’re having trouble sleeping:
- Establish a regular sleep schedule so your brain gets used to the cycle of rest and activity.
- The bedroom is for sleeping. Avoid doing other activities in the bedroom, such as working or spending time in front of screens.
- Establish a bedtime routine. Find activities that prepare your body and mind for sleep.
- Use music to help you fall asleep. Studies show that music should be played at a tempo of 60–100 beats per minute so that your body can synchronize with a calm rhythm.
- Use your daytime naps wisely. Daytime naps should not exceed 20–30 minutes. Naps longer than 45 minutes can interfere with your nighttime sleep.
- Avoid stimulants. Consuming coffee, alcohol, and energy drinks affects sleep quality, as does drinking green or black tea, which results in more REM sleep and less deep sleep.
Author: Eva Maria Aru, Youth Worker at the Lillekese Youth Center
Materials used:
Rannu, K. (2024). Kene Vernik: Sleep problems among children and adolescents have become increasingly common. Delfi/Geenius. https://geenius.delfi.ee/artikkel/120453369/kene-vernik-laste-ja-noorukite-uneprobleemid-on-muutunud-uha-sagedasemaks
Roche. (2025). Sleep Specialist Kene Vernik: Many People Don’t Know This, But It Has a Huge Impact on Sleep Quality … . Delfi/Geenius. https://geenius.delfi.ee/artikkel/120469951/unespetsialist-kene-vernik-paljud-ei-tea-aga-see-mojutab-unekvaliteeti-vaga-palju
Kivinukk et al. (2023). My Sleep Journal for Young People. Peaasi.ee. Health Insurance Fund.
