Why You Can’t Sleep




So you have a love-hate relationship with the Sandman? Are you one of the chronically tired that hits the snooze button multiple times in the morning? You’re hardly alone. About 70 million of us don’t get enough sleep, and nearly 10 percent experience chronic insomnia—trouble falling or staying asleep, according to the Centers for Disease Control and Prevention.

“In our busy society, we don’t view sleep as a priority,” says Dr. Oswaldo Nicastro, medical director of Delaware Family Medicine at St. Francis Hospital in Wilmington.

Indeed, getting a good night’s sleep has never been so tricky. So what’s keeping us up with the moon and the stars? Let’s count the reasons.

Worrying over sleep. Experts call it psychophysiologic insomnia, and it’s a nightmare for the working professional. Here’s what happens. You settle into bed and begin to stress over what you have to do the next day: that important early morning meeting, a project deadline or a job interview. You know you need to sleep to be at your best, but you toss, you turn and watch the clock tick away the hours. Actually, worrying about sleep is the best way not to sleep, experts say. When going to bed, it’s crucial to calm your mind and put the day on hold.

“I tell my patients to find 20 to 30 minutes after dinner when they can sit down and mentally go through what they’ve accomplished and what they need to get done tomorrow to help get it out of their heads before they go to sleep, or else it will prevent them from sleeping,” says Christiana Care neurologist Dr. Lisa Leschek-Gelman.

Conditioned or “Learned” Insomnia. Sitting in bed and watching TV, reading, texting or working on the computer might not seem like a big deal, but it can cause your mind to associate your bed with activities other than sleep. And the more mentally stimulating the activity, the more likely you’ll stay awake. “The bedroom should be used only for sleeping and sex,” says Bayhealth critical care physician and sleep specialist Dr. David Jawahar.

Caffeine. Wonderful as it is, caffeine’s kick can last way beyond that morning cup of joe. In fact, it can take six hours—more if you’re pregnant or you smoke—for your body to eliminate just half of what you’ve consumed, meaning there will plenty of it in your system when it’s time for shuteye. More than half of all American adults consume more than 300 milligrams of caffeine every day, making it America’s most popular drug, according to a study by Johns Hopkins University. And beverages aren’t the only culprits; chocolate and drugs containing the stimulant can rev you up as well.

Alcohol. Some people think a stiff drink will give them a good night’s sleep, but using booze to snooze doesn’t work, experts say. Indeed, research shows that while alcohol may make you feel drowsy, it greatly reduces the quality of sleep. “It can make somebody sleep in a very light state,” says Leschek-Gelman. “And the two stages of sleep people need the most are deep sleep and dreaming sleep.”

Exercise. Although research has shown that physical activity can reduce or even cure insomnia, too much of a good thing can be counterproductive. Exercise raises levels of stress hormones that can keep you awake at night, especially if you schedule intense workouts in late afternoon or evening, says Jawahar.

Age. Like everything else, sleep changes with age. Research shows that older individuals suffer from advanced phase disorder, meaning they fall asleep earlier, spend less time in deep restorative sleep and wake up earlier. “As you age, you tend to have less a requirement for sleep, however you tend to sleep more,” says Nicastro. “You find the aging population napping more, taking the famous siesta.”

Being a woman. Hormonal shifts during the menstrual cycle and pregnancy can cause sleep disturbances. During perimenopause, hot flashes and night sweats can disrupt sleep. In addition, women tend to suffer more from disorders that cause secondary insomnia, including depression, anxiety, fibromyalgia and some sleep disturbances, such as restless leg syndrome, says Nicastro.

Eating and drinking. Eating a big meal or something exotic too close to bedtime can result in indigestion or acid reflux, making it difficult to sleep. Filling up on fluids can cause frequent urination, further disrupting sleep. Jawahar recommends snacking on light fare a couple of hours before turning in to take the edge off evening hunger.

Environment. Everything from a sagging mattress to the temperature and color of your bedroom can affect your ability to get a good night’s sleep. Light can also be an issue, including the dim LED light coming from a digital alarm clock. “Light—any kind of light—is a sensory mechanism that impacts your brain, altering your sleep,” says Nicastro. He recommends turning the clock around so the light won’t get through your eyelids and using night lights with just enough illumination to allow you to safely navigate your surroundings.

Changes in work schedule. Travel or working a late-night or early-morning shift can disrupt your body’s circadian rhythm, the internal clock that regulates such things as the sleep-wake cycle, metabolism and body temperature. “Shift-work insomnias are very common,” says Nicastro. “But by fixing the drapes to darken the room, people can train their bodies to feel like it’s nighttime, restoring their circadian rhythm.”

Medical conditions. Individuals with chronic pain, breathing difficulties, neurological disorders, hyperthyroidism, cardiovascular disease or the need to urinate frequently can develop insomnia. Depression, anxiety and other mental illnesses can also disrupt sleep. In addition, many chemicals affect both the quantity and quality of sleep, including antihistamines, decongestants, beta blockers, alpha blockers and antidepressants.

Sleep-related disorders. There are more than 80 conditions that can affect the quality of sleep but the most common is obstructive sleep apnea. Obstructive sleep apnea occurs when the walls of soft tissue at the back of the throat collapse, blocking the passage of air until the airway opens—often with a loud choking or gasping sound—and you breathe again.

Treatment usually involves fitting the patient with a device supplying continuous positive air pressure to keep the airway open during sleep.

Untreated sleep apnea is associated with a number of health concerns, including daytime drowsiness, obesity, hypertension, heart disease, stroke, dementia and depression. Recent research has linked it to an increased risk for developing cancer. Unfortunately, most people don’t seem to take sleep apnea seriously. Eighty percent to 90 percent of cases go undiagnosed, according to the American Academy of Sleep Medicine.

That’s where Dr. Ray Lynch comes in. Lynch is director of Sleep Disorders Management in Wilmington, the state’s only out-of-center sleep testing service. The facility recently received accreditation from the American Academy of Sleep Medicine for its home testing service.

“It’s always better to test (patients) in their home where they’re comfortable and can get their best night’s rest,” says Lynch, who was diagnosed with obstructive sleep apnea 14 years ago.

Men are generally thought to experience sleep apnea more than women, but a recent study by Swedish researchers suggests that a high percentage of women experience the condition as well. Women like LeeAnn Simmons.

Simmons, who has a family history of sleep apnea, thought she might be affected when she awoke one night 10 years ago with her heart racing for no apparent reason. She got tested, but the results were negative. “They told me it was ‘positional snoring,’” says the 54-year-old from Woodstown, N.J.

But within the past five years, she noticed her snoring was getting worse and she struggled to get up in the morning. “I did caffeine all day long just to stay awake,” she says.

Simmons decided to re-test when Lynch visited her workplace with his mobile physician unit. This time the results were positive. “They told me that at one point I stopped breathing for 40 seconds,” she says.

Simmons was given a CPAP device to wear during sleep. She calls the results “remarkable.” She awakens feeling refreshed and hopes she can eventually reduce or even eliminate the medications she takes to treat her hypertension and depression.

“It’s a shock the first time you put it on, but once you see how good you feel, you’re glad to put it on,” she says.

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January 2017

January 3 - 28  “Winter Group Show” Rotating Group Show features a variety of art in different styles and media. Custom Framing & Gift Certificates are always available. Gallery Hours:...

Cost: free

Where:
The Station Gallery
3922 Kennett Pike
Greenville, DE  19807
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Telephone: 302-654-8638
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January 14, 15, 16 – Saturday, Sunday, and Monday – 10 a.m. to 4 p.m. Invention Convention Lights, camera, action! This year’s Invention Convention features hands-on video...

Cost: $8 for adults, $6 for children between 4 and 14, and free for children under 4 a

Where:
Hagley Museum
201 Hagley Creek Road
Wilmington, DE  19807
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Sponsor: Hagley Museum
Telephone: (302) 65802400 x 238
Contact Name: Jessica Eisenbrey
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Belly Dance Classes with Zahra Beginner & intermediate classes open to teens and adults Sundays in January starting Jan 8th Beginner: 2:30-3:30 p.m. Intermediate: 1 - 2 p.m (must get...

Cost: $15-$42

Where:
Take the Lead Studio
320 Lantana Drive
Hockessin , DE  19711
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Sponsor: Take the Lead
Contact Name: Zahra
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Join Rachel Binkley of Rocker Soaps + Herbals for a fun and information filled class. We will make soap, learn how to make a soap recipe and get tips and techniques to make it easier for you at...

Cost: 40

Where:
Elements of Nutrition
4710 Kirkwood Hwy
Wilmington, DE  19808
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Sponsor: Rocker Soaps + Herbals
Telephone: 302-544-0391
Contact Name: Rachel Binkley
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Come give curling a try! At this 2-hour intro-to-curling event we'll provide a basic lesson then coach you through a mini-game.  Whether you just want to cross #curling off your bucket list or...

Cost: $35

Where:
The Pond Ice Arena
101 John Campbell Rd
Newark, DE  19711
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Sponsor: Diamond State Curling Club
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The Rehoboth Beach Film Society will present its popular What Makes Us Tick? program during the Martin Luther King, Jr. holiday weekend, January 13-15. This analytical film and discussion series...

Cost: $9 - $10

Where:
Cinema Art Theater
17701 Dartmouth Drive, #2
Lewes, DE  19958
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Sponsor: Rehoboth Beach Film Society
Telephone: 302-645-9095
Contact Name: Jeri Kaplan
Website »

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BROKEN ARROW: A NEIL YOUNG TRIBUTE Broken Arrow delivers the music of Neil Young; both the rockin' electric guitar driven favorites and the more country flavored classics with pedal steel and...

Cost: $12 ADV- $14 DOS

Where:
World Cafe Live Wilmington
500 N Market St
Wilmington, DE  19801
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Telephone: 215-222-1400
Contact Name: MP Intern
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Learn how climate change affects our world with hands-on activities that can relate to explorers of all ages. Arctic Adventure and Rainforest Explorer visitors can take on the role of an Arctic...

Cost: Adults: $9 Children (3-17): $7 Seniors (60+): $8 Under 3: FREE Members: FREE

Where:
Delaware Museum of Natural History
4840 Kennett Pike
Wilmington, DE  19807
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Telephone: 302-658-9111
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When the kids have a day off but the parents don’t, let them spend the day off of school doing something really cool…having fun at DMNH! Enjoy games, crafts, activities, and even a hot dog...

Cost: $20 for Members, $25 for Non-Members.

Where:
Delaware Museum of Natural History
4840 Kennett Pike
Wilmington, DE  19807
View map »


Website »

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January 3 - 28  “Winter Group Show” Rotating Group Show features a variety of art in different styles and media. Custom Framing & Gift Certificates are always available. Gallery Hours:...

Cost: free

Where:
The Station Gallery
3922 Kennett Pike
Greenville, DE  19807
View map »


Telephone: 302-654-8638
Website »

More information

Science is for everyone! Join us for hands on crafts and activities that highlight science contributions to natural history from scientists all around the world. Learn how YOU can make a difference...

Cost: Free with Admission

Where:
Delaware Museum of Natural History
4840 Kennett Pike
Wilmington, DE  19807
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Telephone: 130-265-89111
Website »

More information

January 14, 15, 16 – Saturday, Sunday, and Monday – 10 a.m. to 4 p.m. Invention Convention Lights, camera, action! This year’s Invention Convention features hands-on video...

Cost: $8 for adults, $6 for children between 4 and 14, and free for children under 4 a

Where:
Hagley Museum
201 Hagley Creek Road
Wilmington, DE  19807
View map »


Sponsor: Hagley Museum
Telephone: (302) 65802400 x 238
Contact Name: Jessica Eisenbrey
Website »

More information

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January 3 - 28  “Winter Group Show” Rotating Group Show features a variety of art in different styles and media. Custom Framing & Gift Certificates are always available. Gallery Hours:...

Cost: free

Where:
The Station Gallery
3922 Kennett Pike
Greenville, DE  19807
View map »


Telephone: 302-654-8638
Website »

More information

Tuesdays and Thursdays from 9:30AM-12:00PM Fall session: Thursday, Dec 1st thru Thursday, December 15th Winter session: Tuesday, January 17th thru Thursday, March 30th   Drop in on Nature is...

Cost: see description

Where:
The Annex
501 Chandler Mill Rd
Kennett Square, PA  19348
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Sponsor: The Land Conservancy
Telephone: 610-347-0347 ext.104
Website »

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East Coast Garden Center Indoor Farmers Market Nov 8, 2016 - April 11, 2017  11 am- 2 pm 25 vendors Location:  East Coast Garden Center 30366 Cordrey Rd Millsboro, DE 19966 302-945-3489

Cost: frr

Where:
East Coast Garden Center
30366 Cordrey Rd
Millsboro, DE  19966
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Sponsor: East Coast Garden Center
Telephone: 302-945-3489
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East Coast Garden Center Indoor Farmer's Marke 25 vendors

Cost: Free

Where:
East Coast Garden Center
30366 Cordrey Rd
Millsboro, DE  19966
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Telephone: 302-945-3489
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A four-week series of ballroom dancing classes taught by teachers from the BlueBallroom. Tuesdays starting Jan. 10. Classes are $30 a lesson for Non-Members. Non-Member slots are limited. For...

Cost: $30

Where:
University and Whist Club
805 N Broom St
Wilmington, DE  19806
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The Cinema & the Arts film series proudly presents a screening of the documentary ART BASTARD on  Tuesday, January 17, 7:00 pm, at Cinema Art Theater, 17701 Dartmouth Drive in Dartmouth Plaza,...

Cost: $9

Where:
Cinema Art Theater
17701 Dartmouth Drive, #2
Lewes, DE  19958
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Sponsor: Rehoboth Beach Film Society
Telephone: 302-645-9095
Contact Name: Jeri Kaplan
Website »

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January 3 - 28  “Winter Group Show” Rotating Group Show features a variety of art in different styles and media. Custom Framing & Gift Certificates are always available. Gallery Hours:...

Cost: free

Where:
The Station Gallery
3922 Kennett Pike
Greenville, DE  19807
View map »


Telephone: 302-654-8638
Website »

More information

The Division of Public Health offers its annual free flu vaccination event in the Legislative Hall Library, ground floor, 411 Legislative Ave., Dover, DE, on January 18, 2017, from 11:00 a.m. to...

Cost: FREE

Where:
Legislative Hall Library
411 Legislative Ave.
Dover, DE  19901
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Sponsor: Division of Public Health
Telephone: 800-282-8672
Website »

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Do you want to learn how to make soap? This is your chance! Join me for a fun and informative class @ Liquid Alchemy. I will teach you how to create your own recipe and the in-and-outs of soap...

Cost: 45

Where:
Liquid Alchemy
28 Brookside Dr.
, DE  19804
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Sponsor: Rocker Soaps + Herbals
Telephone: 302-544-0391
Contact Name: Rachel Binkley
Website »

More information

Do you want to learn how to make soap? This is your chance! Join me for a fun and informative class @ Liquid Alchemy. I will teach you how to create your own recipe and the in-and-outs of soap...

Cost: 45.00

Where:
Liquid Alchemy
28 Brookside Dr.
Wilmington, DE  19804
View map »


Sponsor: Rocker Soaps + Herbals
Telephone: 302-544-0391
Contact Name: Rachel Binkley
Website »

More information

Show More...
Show Less...

January 3 - 28  “Winter Group Show” Rotating Group Show features a variety of art in different styles and media. Custom Framing & Gift Certificates are always available. Gallery Hours:...

Cost: free

Where:
The Station Gallery
3922 Kennett Pike
Greenville, DE  19807
View map »


Telephone: 302-654-8638
Website »

More information

Tuesdays and Thursdays from 9:30AM-12:00PM Fall session: Thursday, Dec 1st thru Thursday, December 15th Winter session: Tuesday, January 17th thru Thursday, March 30th   Drop in on Nature is...

Cost: see description

Where:
The Annex
501 Chandler Mill Rd
Kennett Square, PA  19348
View map »


Sponsor: The Land Conservancy
Telephone: 610-347-0347 ext.104
Website »

More information

Guest speakers Patty Dailey-Lewis, executive director of the Beau Biden Foundation, and Delaware Family Court commissioner Loretta Young will discuss how participation in social media can too...

Cost: Free

Where:
Wilmington University - Doberstein Admissions Ctr.
320 N DuPont Highway
New Castle, DE  19805
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Sponsor: Wilmington University College of Social & Behavioral Sciences
Telephone: 302-295-1164
Contact Name: Dr. Johanna Bishop
Website »

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Thursdays from 4:00PM-5:30PM Fall session: December 1st, 8th and 15th Winter session: Starts January 19th, every other Thursday until March 30th This program is based entirely outdoors and is...

Cost: Cost: $30 for TLC members / $40 for non-members

Where:
Bucktoe Creek Preserve
432 Sharp Rd
Avondale, PA  19311
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Sponsor: The Land Conservancy
Telephone: 610-347-0347 ext.104
Website »

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The 3rd Place and Bike Lane Cafe along with WestSide Grows and Delaware Permaculture bring you the West 7th Street Bazaar.  Happening EVERY 3rd Thursday of the month from January through May,...

Cost: Free Admission

Where:
The 3rd Place
1139 W. 7th Street
Wilmington, DE  19805
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Sponsor: West Side Grows
Telephone: 302-690-9459
Contact Name: Delaware Permaculture
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January 19 – Thursday – 6:30 p.m. Research Seminar: Amyrs Williams (Wesleyan University) – Reimagining the Modern Farm The seminar is open to the public and is based on a paper that is...

Cost: $0

Where:
Copeland Room, Hagley Library
298 Buck Road
Wilmington, DE  19807
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Sponsor: Hagley Museum & Library
Telephone: (302) 65802400
Contact Name: Carol Lockman
Website »

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The Resident Ensemble Players, Delaware’s professional acting company performing at the University of Delaware, presents The Bells by Theresa Rebeck. During the great Yukon gold rush of the...

Cost: $15 - $30

Where:
Thompson Theatre, Roselle Center for the Arts
110 Orchard Rd.
Newark, DE  19716
View map »


Sponsor: Resident Ensemble Players
Telephone: (302) 831-2204
Website »

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HIGH & MIGHTY BRASS BAND There’s a reason that musical trailblazers from Galactic to DJ Logic have recently chosen to collaborate with High and Mighty Brass Band! and legends such as Dr. John,...

Cost: $15

Where:
World Cafe Live Wilmington
500 N Market St
Wilmington, DE  19801
View map »


Telephone: 215-222-1400
Contact Name: MP Intern
Website »

More information

Show More...
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January 3 - 28  “Winter Group Show” Rotating Group Show features a variety of art in different styles and media. Custom Framing & Gift Certificates are always available. Gallery Hours:...

Cost: free

Where:
The Station Gallery
3922 Kennett Pike
Greenville, DE  19807
View map »


Telephone: 302-654-8638
Website »

More information

Formed in 1992, Splintered Sunlight quickly became the most popular Grateful Dead Tribute band in the Philadelphia area, gaining praise from Dead Heads and Non Heads alike. Since that time,...

Cost: $10

Where:
World Cafe Live At The Queen
500 N Market St.
Wilmington, DE  19801
View map »

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Meeting every Friday, Bayhealth Kent General Hospital, 640 s. State Street, Dover, 7:30 pm., Private Dining Room #3 in the basement. For those who have, or think they may have a gambling problem....

Cost: 0.00

Where:
Bayhealth Kent General Hospital
640 S. State Street
Private Dining Room #3
Dover, DE  19901
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Telephone: 800-855-2CALLGA
Website »

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Ah, typecasting—the baritone is always the bad guy! In Devils, Drunks & Dastardly Dudes, we’ll go on an operatic journey of men behaving badly. We’ll add a tenor to the mix, too… but we...

Cost: $29-$59

Where:
OperaDelaware Studio
4 South Poplar St.
Wilmington, DE  19801
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Sponsor: OperaDelaware
Telephone: 302-442-7809
Contact Name: Mary Wilcosky
Website »

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The Resident Ensemble Players, Delaware’s professional acting company performing at the University of Delaware, presents The Bells by Theresa Rebeck. During the great Yukon gold rush of the...

Cost: $15 - $30

Where:
Thompson Theatre, Roselle Center for the Arts
110 Orchard Rd.
Newark, DE  19716
View map »


Sponsor: Resident Ensemble Players
Telephone: (302) 831-2204
Website »

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Amateur and professional creators from the Wilmington community and beyond will sketch, paint and sculpt side-by-side with DCAD students, alumni, faculty and staff as nude and costumed male...

Cost: $30 per person

Where:
Delaware College of Art and Design
600 N. Market St.
Wilmington, DE  19081
View map »


Sponsor: Delaware College of Art and Design
Telephone: 302-622-8000 x 123
Contact Name: Mark Tajzler
Website »

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January 3 - 28  “Winter Group Show” Rotating Group Show features a variety of art in different styles and media. Custom Framing & Gift Certificates are always available. Gallery Hours:...

Cost: free

Where:
The Station Gallery
3922 Kennett Pike
Greenville, DE  19807
View map »


Telephone: 302-654-8638
Website »

More information

From foxes and beavers to cats and dogs, all mammals benefit from open space! Discover the signs of mammals in winter and learn about human impact on mammal habitat and population survival. Join...

Cost: FREE for TLC members / $10 for non-members

Where:
Bucktoe Creek Preserve
432 Sharp Rd
Avondale, PA  19311
View map »


Sponsor: The Land Conservancy
Telephone: 610-347-0347 ext.104
Website »

More information

The Rehoboth Beach Film Society and the Cape Henlopen Educational Foundation are proud to present The Metropolitan Opera’s live broadcast of Charles Gounod’s ROMÉO ET JULIETTE on Saturday,...

Cost: $15 - $25

Where:
Cape Henlopen High School Theater
1250 Kings Highway
Lewes, DE  19958
View map »


Sponsor: Rehoboth Beach Film Society
Telephone: 130-264-59095
Contact Name: Jeri Kaplan
Website »

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The Rehoboth Beach Film Society announces the next play in the exciting series of National Theatre Live screenings. National Theatre Live is a groundbreaking project that presents the best of...

Cost: $18-$20

Where:
Cinema Art Theater
17701 Dartmouth Drive, #2
Lewes, DE  19958
View map »


Sponsor: Rehoboth Beach Film Society
Telephone: 302-645-9095
Contact Name: Jeri Kaplan
Website »

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Coastal Concerts in downtown Lewes will host a presentation by one of the most recognized, honored and versatile musicians in the world, the legendary two-time Grammy Award-winning clarinetist...

Cost: $30. Ages 10-18 and one adult per youth.

Where:
Bethel United Methodist Church Fellowship Hall
Fourth & Market Streets
Lewes, DE  19958
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Sponsor: Coastal Concerts, Inc.
Telephone: 888-212-6458
Contact Name: Edna Ellett
Website »

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Ovations Dinner Theatre hosts an interactive Mafia Murder Mystery dinner. Ticket includes a 3-course Italian dinner and the performance. Tickets are $45 for Non-Members and Non-Member seating is...

Cost: 45

Where:
Ballroom at University and Whist Club
805 N. Broom St.
Wilmington, DE  19806
View map »

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Bethany Beach – When local businessman Tim Hill was diagnosed with amyotrophic lateral sclerosis (“ALS”) in 2014, he set on a mission to help other people who were diagnosed with...

Cost: $20 General Admission

Where:
Frankford Fire Hall
7 Main Street
Frankford, DE  19945
View map »

More information

The Resident Ensemble Players, Delaware’s professional acting company performing at the University of Delaware, presents The Bells by Theresa Rebeck. During the great Yukon gold rush of the...

Cost: $15 - $30

Where:
Thompson Theatre, Roselle Center for the Arts
110 Orchard Rd.
Newark, DE  19716
View map »


Sponsor: Resident Ensemble Players
Telephone: (302) 831-2204
Website »

More information

AM RADIO Have you ever perked up when the radio plays a song that first hit popular stations when you were young? Do you turn the volume up to obnoxious levels and sing along? Music can bring us...

Cost: $10 + FEES

Where:
World Cafe Live Wilmington
500 N Market St
Wilmington, DE  19801
View map »


Telephone: 215-222-1400
Contact Name: MP Intern
Website »

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