It's another Wednesday morning, while you struggle to wake up, you suffer through it and manage to get into the shower, make breakfast and put the coffee on before everyone else wakes up. You look at the clock and realize there's only 15 minutes before it's time for the kids to go to school. Your seven-year-old is ready to go but you notice your teenage child's light isn't even on yet. You gently open the door and realize they still haven't stirred from bed, even though their alarm is going off in a constant pattern. No matter how gently or forcefully you try to get them out of their latex mattress, nothing seems to work. Have you ever wondered how much sleep your teenager actually needs?\r\n\r\nThe Facts...\r\n\r\nAccording to the National Sleep Foundation, teenagers need at least 9 1\/4 hours of sleep per night.\u00a0Biological sleep patterns shift toward later times for both sleeping and waking during adolescence -- meaning it is natural to not be able to fall asleep before 11:00 pm. Most teens are not getting enough sleep, and\u00a0one study found that only 15% reported sleeping 8 1\/2 hours on school nights.\u00a0Teens tend to have irregular sleep patterns across the week \u2014 they typically stay up late and sleep in late on the weekends, which can affect their biological clocks and hurt the quality of their sleep.\u00a0Many teens suffer from treatable sleep disorders, such as narcolepsy, insomnia, restless legs syndrome or sleep apnea.\r\n\r\nBut Why Do They Need So Much Sleep?\r\n\r\nOne of the main reasons teenagers sleep so late and can't wake up in the morning is due to their melatonin levels. The older a person is, the less melatonin they have in their system, which is why adults usually wake up earlier than children and teenagers. Teenagers have high levels of melatonin and on top of that, the hormone doesn't release itself until around 1:00 a.m. for teenagers. Which means that most nights, teens don't even start to feel tired until the wee hours of the morning.\u00a0Think of it as an\u00a0internal clock. Teenagers\u2019 clocks are set to release\u00a0melatonin\u00a0much later but what happens is in the morning, when it\u2019s time to get ready for school, the teenagers\u2019 internal clocks still feel it is night time which is why they struggle so much to wake up everyday.\r\n\r\n\r\n\r\nHow to Fix the Problem\r\n\r\nLet's face it, no matter what you do, teenagers will be teenagers. But hopefully, you can make sleep a little easier to come by at home and hopefully make your and their mornings run a little bit smoother...\r\n\r\n\tMake sleep a priority. Help your teenager decide what they need to change to get enough sleep to stay healthy, happy, and smart.\r\n\tNaps can help pick up your teen and make them work more efficiently, if they are planned right. Naps that are too long or too close to bedtime can interfere with regular sleep, so be careful to keep them short and sweet.\r\n\tMake your teen's room a sleep haven. Keep it cool, quiet and dark. If you need to, get eyeshades or blackout curtains. Let in bright light in the morning to signal their body it's time to wake up.\r\n\tNo pills, vitamins or drinks can replace good sleep. Consuming caffeine close to bedtime can hurt your teen's sleep, so make sure they avoid coffee, tea, soda\/pop and chocolate late in the day so they can get to sleep at night. Nicotine and alcohol will also interfere with their sleep.\r\n\r\nLet us know about your tricks for getting your teenager up in the morning, best of luck!\r\nLink to Us!\r\nIf you found this article useful and shareable, please copy and paste the following into the html code of your website or blog:\r\n\r\nLearn More about Getting a Better Night's Sleep and Good Sleep Hygiene at <a href"https:\/\/www.plushbeds.com\/blog\/sleep-science\/how-much-sleep-does-your-teenager-actually-need\/">Plushbeds Green Sleep Blog<\/a>.