Put Pregnancy Sleep Disruptions to Rest


Published:

Many pregnant women sacrifice precious sleep because of common problems such as frequent trips to the bathroom, stuffy noses that make it difficult to breathe or painful leg cramps. While you may theoretically get eight hours of sleep at night, the sleep disturbances of pregnancy, which prepare you for caring for a newborn in the middle of the night, can leave you feeling groggy the next morning. The following problem-solving guide can help you enjoy some longer stretches of sleep.

Problem: Insomnia
Solutions:
Take a warm bath and do some relaxation exercises before bed. Try to stop worrying about things like what color to paint the nursery or who to invite to the baby shower. White noise, such as from a fan, may help. If your baby is squirming and kicking, try rocking back and forth in bed or rubbing your belly to get him to sleep. If you can't sleep because you're worried about labor, arm yourself during the day with information from books and reliable Web sites. (Take a pass on any negative stories you may come across.) If insomnia becomes a chronic problem, talk to your doctor about possible medication or other remedies that may help.

Problem: Back, hip and leg pain caused by carrying extra weight.
Solutions:
Pillows galore! Consider purchasing a U-shaped body pillow made just for pregnant women, or just grab extra pillows from around the house and place one behind your back, one under your belly and one between your knees. Using a heating pad for a while before bed does wonders for lower back pain, but never fall asleep on one.

Problem: Leg cramps
Solutions:
If you feel a leg cramp coming on, keep your toes pointed toward yourself. If you get a cramp anyway, massage the spot until the cramp subsides. Julie Dorset says, "I had bad leg cramps, and the doctor recommended I take calcium tablets for them."

Problem: Having to get up to go to the bathroom every few hours
Solutions:
Try not to drink too much a couple of hours before you go to sleep, limit your caffeine intake and make sure you go to the bathroom before getting into bed. Otherwise, there's not too much you can do since your baby has taken up residence on top of your bladder. Jen Wood says, "I was so thankful to finally have my kids and not be pregnant so I wasn't waking hourly to go to the bathroom. I actually enjoyed the 2 a.m. feedings because at least I could sleep for three hours at a time!"

Problem: Heartburn
Solutions:
Keep some Tums on your headboard, nightstand or other convenient location near your bed. For worse heartburn, ask your doctor if you can use something like Zantac for longer relief. Kyle Boegline, who had horrible heartburn and acid reflux during the third trimester of pregnancy, says, "Toward the end of both pregnancies, sleeping propped up on pillows was the only way I could get any rest."

Problem: Hunger and thirst in the middle of the night
Solutions: Although drinking during the night exacerbates the frequent bathroom trips, if thirst is a problem, keep a bottle of water by your bed. Stash snacks like packaged peanut butter crackers nearby. If you must get up, grab some milk and/or turkey, both of which contain the sleep-inducing tryptophan.

Problem: Stuffy nose
Solutions: Check with your doctor first, but sometimes a simple saline nasal spray will work just fine. Some doctors may recommend prescription medication for allergies. (These may also make you sleepy, which may be a bonus!) Over-the-counter nasal sprays are recommended for use for no more than a few days, and only if nothing else does the trick. Talk to your doctor before using these as well.

You don't have to wake up feeling like a zombie in the morning just because you're pregnant! When one of these sleep problems strikes, try some of these recommendations for instant relief and more satisfying slumbering.

Kerrie McLoughlin has experienced her share of sleep disturbances (including drooling!) with five pregnancies.

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January 2020

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5000 Whitewater Center Pkwy
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Cost: See website for fees

Where:
Downtown Raleigh
500 S. Salisbury St.
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Telephone: 833-202-7626
Contact Name: LetsRoam!
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Cost: 20

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Cost: Varies depending on camp week

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Sponsor: JC Raulston Arboretum
Telephone: (919) 513-7011
Contact Name: Elizabeth Overcash
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Cost: $11

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Downtown
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Cost: $70/month

Where:
Hope Community Building
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Telephone: 191-990-25432
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Cost: FREE. Registration required for everyone; children must have adult accompaniment

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4709 Ten-Ten Rd
Apex, NC  27529
View map »


Telephone: 919-662-2850
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More information

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Cost: 20

Where:
USNWC
5000 Whitewater Center Pkwy
Charlotte, NC  28214
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Sponsor: USNWC
Telephone: 704-391-3900
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More information

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Cost: Free

Where:
USNWC
5000 Whitewater Center Pkwy
Charlotte, NC  28214
View map »


Sponsor: USNWC
Telephone: 704-391-3900
Website »

More information

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Cost: See website for fees

Where:
Downtown Raleigh
500 S. Salisbury St.
Raleigh, NC  27601
View map »


Sponsor: LetsRoam!
Telephone: 833-202-7626
Contact Name: LetsRoam!
Website »

More information

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Cost: Ticket prices start at $15

Where:
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120 Country Club Rd
Chapel Hill, NC  27599
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Telephone: 919-962-7529

More information

Show More...
Show Less...

Amongst the ancient oak trees is the heart of Raleigh. We'll help you see the forest for the trees and all its magic splendor. Tourist, local, or new to town, this is a lively small group activity...

Cost: $11

Where:
Downtown
500 S Salisbury St
Raleigh, NC  27601
View map »


Sponsor: Let's Roam
Telephone: 833-202-7626
Contact Name: Kelly
Website »

More information

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Cost: Varies depending on camp week

Where:
JC Raulston Arboretum
4415 Beryl Rd
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View map »


Sponsor: JC Raulston Arboretum
Telephone: (919) 513-7011
Contact Name: Elizabeth Overcash
Website »

More information

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Cost: $70/month

Where:
Hope Community Building
2080 E Williams St
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Apex/Holly Springs, NC  27539
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Telephone: 191-990-25432
Contact Name: Leigh Hamm
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More information

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Cost: FREE. Registration required for everyone; children must have adult accompaniment

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4709 Ten-Ten Rd
Apex, NC  27529
View map »


Telephone: 919-662-2850
Website »

More information

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Cost: 20

Where:
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5000 Whitewater Center Pkwy
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View map »


Sponsor: USNWC
Telephone: 704-391-3900
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More information

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Cost: Free

Where:
USNWC
5000 Whitewater Center Pkwy
Charlotte, NC  28214
View map »


Sponsor: USNWC
Telephone: 704-391-3900
Website »

More information

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Cost: See website for fees

Where:
Downtown Raleigh
500 S. Salisbury St.
Raleigh, NC  27601
View map »


Sponsor: LetsRoam!
Telephone: 833-202-7626
Contact Name: LetsRoam!
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More information

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Where:
PlayMakers' Repertory Company
120 Country Club Rd
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Telephone: 919-962-7529

More information

Show More...
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Cost: Varies depending on camp week

Where:
JC Raulston Arboretum
4415 Beryl Rd
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Telephone: (919) 513-7011
Contact Name: Elizabeth Overcash
Website »

More information

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Cost: $11

Where:
Downtown
500 S Salisbury St
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View map »


Sponsor: Let's Roam
Telephone: 833-202-7626
Contact Name: Kelly
Website »

More information

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Cost: $70/month

Where:
Hope Community Building
2080 E Williams St
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View map »


Telephone: 191-990-25432
Contact Name: Leigh Hamm
Website »

More information

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Cost: See website for fees

Where:
Downtown Raleigh
500 S. Salisbury St.
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View map »


Sponsor: LetsRoam!
Telephone: 833-202-7626
Contact Name: LetsRoam!
Website »

More information

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Cost: Free

Where:
USNWC
5000 Whitewater Center Pkwy
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View map »


Sponsor: USNWC
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More information

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Cost: 20

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5000 Whitewater Center Pkwy
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View map »


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Website »

More information

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More information

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Hope Community Church- Apex
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Cost: $225

Where:
Hope Community Church- Apex
2080 E Williams Street
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View map »


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Contact Name: Charla McKinley
Website »

More information

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Suite 201
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View map »


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Contact Name: Kym Azevedo
Website »

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Telephone: 919-260-6859
Contact Name: Shelley Welch
Website »

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Hounded by Death, the character of Everybody desperately seeks out everyone and everything they know in hope of finding something meaningful to take to the grave. These 90 minutes of theatrical...

Cost: Ticket prices start at $15

Where:
PlayMakers' Repertory Company
120 Country Club Rd
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View map »


Telephone: 919-962-7529

More information

Show More...
Show Less...

Forget tourist-filled museums, make your own memories with a photo scavenger hunt tour in Raleigh! On a Let’s Roam scavenger hunt, you and your team will work together to wander throughout...

Cost: $11

Where:
500 S Salisbury St
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View map »


Sponsor: Let's Roam
Website »

More information

Amongst the ancient oak trees is the heart of Raleigh. We'll help you see the forest for the trees and all its magic splendor. Tourist, local, or new to town, this is a lively small group activity...

Cost: $11

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View map »


Sponsor: Let's Roam
Telephone: 833-202-7626
Contact Name: Kelly
Website »

More information

Summer Garden Camps at the JCRA invite your child to investigate nature during half or full day camps.  Campers tend to the garden, harvest vegetables, catch insects, and create crafts from the...

Cost: Varies depending on camp week

Where:
JC Raulston Arboretum
4415 Beryl Rd
Raleigh, NC  27606
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Sponsor: JC Raulston Arboretum
Telephone: (919) 513-7011
Contact Name: Elizabeth Overcash
Website »

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Kindermusik is a research-based early childhood curriculum that includes 45-minute classroom lessons with materials and resources that encourages parental involvement . Research has linked...

Cost: $70/month

Where:
Hope Community Building
2080 E Williams St
Hope Community Building, Fuquay Varina Room
Apex/Holly Springs, NC  27539
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Telephone: 191-990-25432
Contact Name: Leigh Hamm
Website »

More information

Skate on an ice trail or free skate on 17,000 sq. ft of ice. Located in the Upper Pond of the Whitewater Center, the skating environment features three distinct programming areas and an on-ice...

Cost: 20

Where:
USNWC
5000 Whitewater Center Pkwy
Charlotte, NC  28214
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Sponsor: USNWC
Telephone: 704-391-3900
Website »

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Lights is a half-mile walking trail that leads viewers through a series of immersive light installations featuring  honeycombs, vines, crystals, and other natural features integrated into the...

Cost: Free

Where:
USNWC
5000 Whitewater Center Pkwy
Charlotte, NC  28214
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Sponsor: USNWC
Telephone: 704-391-3900
Website »

More information

Sign up for a Raleigh scavenger hunt and put on your best Nick Cage impression as you seek out the national treasures hidden in Raleigh. Via an app, be guided through the cultural, historical,...

Cost: See website for fees

Where:
Downtown Raleigh
500 S. Salisbury St.
Raleigh, NC  27601
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Sponsor: LetsRoam!
Telephone: 833-202-7626
Contact Name: LetsRoam!
Website »

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Join us for Family Trivia Night!  Test your knowledge of pop culture, books, music and more. Pizza and drinks provided.  Call or stop by to register: 919-245-2532. Best for kids ages 8 and up...

Cost: Free

Where:
Orange County Main Library
137 W Margaret Ln
Hillsborough, NC  27278
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Sponsor: Orange County Public Library
Telephone: 919-245-2539
Contact Name: Libbie Hough
Website »

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Art Walk featuring local galleries and artist studios in historic downtown Hillsborough on the Last Friday of every month (no Art Walk in December).

Cost: FREE

Where:
Downtown Hillsborough (multiple locations)
102 N. Churton St.
Hillsborough, NC  27278
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Sponsor: Hillsborough Arts Council
Telephone: 919-643-2500
Contact Name: Torey Mishoe
Website »

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Kids! Are you sick of the Winter? Enjoy a Summer's night at Peach Road Center. Enjoy a Summer-like evening with us. Get into the luau spirit and play summer games!  

Cost: Free

Where:
Peach Road Community Center
911 Ileagnes Rd
Raleigh, NC  27603
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Sponsor: City or Raleigh Parks, Recreation & Cultural Resources
Telephone: 919-807-8545
Contact Name: Christy Famolare

More information

Hounded by Death, the character of Everybody desperately seeks out everyone and everything they know in hope of finding something meaningful to take to the grave. These 90 minutes of theatrical...

Cost: Ticket prices start at $15

Where:
PlayMakers' Repertory Company
120 Country Club Rd
Chapel Hill, NC  27599
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Telephone: 919-962-7529

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Forget tourist-filled museums, make your own memories with a photo scavenger hunt tour in Raleigh! On a Let’s Roam scavenger hunt, you and your team will work together to wander throughout...

Cost: $11

Where:
500 S Salisbury St
raleigh, NC  27601
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Sponsor: Let's Roam
Website »

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Join our bird enthusiast, Vernon, for an easy walk while looking and listening for our feathered friends. Discover different types of birds and their habitats.​ No preregistration required. Meet...

Cost: FREE

Where:
Lake Crabtree County Park
1400 Aviation Pkwy.
Morrisville, NC  27560
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Sponsor: Lake Crabtree County Park
Telephone: 919-460-3355
Contact Name: Carol Cunningham
Website »

More information

How did people predict the weather before The Weather Channel, and can animals really help? Come to the Finley Center to put our colonial weather proverbs to the test and make a pop-up woodchuck...

Cost: For all ages; FREE. Registration is not required

Where:
Historic Yates Mill County Park
4620 Lake Wheeler Rd
Raleigh, NC  27603
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Telephone: 919-856-6675
Website »

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Amongst the ancient oak trees is the heart of Raleigh. We'll help you see the forest for the trees and all its magic splendor. Tourist, local, or new to town, this is a lively small group activity...

Cost: $11

Where:
Downtown
500 S Salisbury St
Raleigh, NC  27601
View map »


Sponsor: Let's Roam
Telephone: 833-202-7626
Contact Name: Kelly
Website »

More information

Summer Garden Camps at the JCRA invite your child to investigate nature during half or full day camps.  Campers tend to the garden, harvest vegetables, catch insects, and create crafts from the...

Cost: Varies depending on camp week

Where:
JC Raulston Arboretum
4415 Beryl Rd
Raleigh, NC  27606
View map »


Sponsor: JC Raulston Arboretum
Telephone: (919) 513-7011
Contact Name: Elizabeth Overcash
Website »

More information

Kindermusik is a research-based early childhood curriculum that includes 45-minute classroom lessons with materials and resources that encourages parental involvement . Research has linked...

Cost: $70/month

Where:
Hope Community Building
2080 E Williams St
Hope Community Building, Fuquay Varina Room
Apex/Holly Springs, NC  27539
View map »


Telephone: 191-990-25432
Contact Name: Leigh Hamm
Website »

More information

Join us to meet the educators, see the farm and learn more about our Preschool for 3-5 year olds and Camps for 4-10 year olds. We'll have a campfire for some warmth but please come dressed for the...

Cost: 0

Where:
Longleaf Forest School
4826 Mt. Moriah Road
Durhan, NC  27707
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Sponsor: Longleaf Forest School
Contact Name: Tara Lawson
Website »

More information

Chinese New Year Festival, also Lunar New Year Festival. Largest public event in the Triangle. MAIN STAGE has vocal and orchestral music, folk dance, Lion and Dragon dances, martial arts, and comic...

Cost: $10 entry at door, military and senior discounts, kids<6 free

Where:
Dorton Arena, NC State Fairgrounds
1025 Blue Ridge Road
Enter Gate 1,2,4,5,11
Raleigh, NC  27607
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Sponsor: NC Triangle Area Chinese American Society
Contact Name: Michael, Shin
Website »

More information

Chinese New Year Festival or Lunar New Year Festival, largest public event in the Triangle. MAIN STAGE with musical and dance performances, Lion Dance Dragon Dance, martial arts, comic skits emceed...

Cost: $10 entry at door, military and senior discounts, kids<6 free

Where:
Dorton Arena, NC State Fairgrounds
1025 Blue Ridge Road
Enter Gate 1,2,4,5,11
Raleigh, NC  27607
View map »


Sponsor: NC Triangle Area Chinese American Society
Contact Name: Michael, Shin
Website »

More information

Skate on an ice trail or free skate on 17,000 sq. ft of ice. Located in the Upper Pond of the Whitewater Center, the skating environment features three distinct programming areas and an on-ice...

Cost: 20

Where:
USNWC
5000 Whitewater Center Pkwy
Charlotte, NC  28214
View map »


Sponsor: USNWC
Telephone: 704-391-3900
Website »

More information

Lights is a half-mile walking trail that leads viewers through a series of immersive light installations featuring  honeycombs, vines, crystals, and other natural features integrated into the...

Cost: Free

Where:
USNWC
5000 Whitewater Center Pkwy
Charlotte, NC  28214
View map »


Sponsor: USNWC
Telephone: 704-391-3900
Website »

More information

Sign up for a Raleigh scavenger hunt and put on your best Nick Cage impression as you seek out the national treasures hidden in Raleigh. Via an app, be guided through the cultural, historical,...

Cost: See website for fees

Where:
Downtown Raleigh
500 S. Salisbury St.
Raleigh, NC  27601
View map »


Sponsor: LetsRoam!
Telephone: 833-202-7626
Contact Name: LetsRoam!
Website »

More information

Spanish Alive is providing Family Spanish classes starting in January! Join us to learn Spanish as an entire family in an immersive, fun environment. Our teachers are trained Spanish educators and...

Cost: $75-$216

Where:
Spanish Alive
156 E. Chatham St
Cary, NC
View map »


Website »

More information

Did you know that Disney, Netflix, Google and NASA, just to name a few, are all using Python? Python can be used for creating web applications, automation, programming robots and artificial...

Cost: Free: registration required

Where:
, NC


Website »

More information

FEB. 1, 2020 | 1 – 4 P.M. | BLUE JAY POINT COUNTY PARK Spend a winter afternoon getting to know Blue Jay Point County Park at our Winter Open House. Whether you’re a regular visitor or have...

Cost: Free

Where:
Blue Jay Point County Park
3200 Pleasant Union Church Road
Raleigh, NC  27614
View map »


Telephone: 919-870-4330
Website »

More information

Hounded by Death, the character of Everybody desperately seeks out everyone and everything they know in hope of finding something meaningful to take to the grave. These 90 minutes of theatrical...

Cost: Ticket prices start at $15

Where:
PlayMakers' Repertory Company
120 Country Club Rd
Chapel Hill, NC  27599
View map »


Telephone: 919-962-7529

More information

Come on out to support the NC State Gymnastics team as they take on North Carolina in a RED out on February 1st! The first 300 fans in attendance will receive an exclusive red NC State Gymnastics...

Cost: $3-$7

Where:
Reynolds Collisuem
2411 Dunn Ave.
Raleigh , NC  27607
View map »

More information

Come on out to support the NC State Gymnastics team as they take on North Carolina in a RED out on February 1st! The first 300 fans in attendance will receive an exclusive red NC State Gymnastics...

Cost: $3-$7

Where:
Reynolds Collisuem
2411 Dunn Ave.
Raleigh , NC  27607
View map »

More information

Hounded by Death, the character of Everybody desperately seeks out everyone and everything they know in hope of finding something meaningful to take to the grave. These 90 minutes of theatrical...

Cost: Ticket prices start at $15

Where:
PlayMakers' Repertory Company
120 Country Club Rd
Chapel Hill, NC  27599
View map »


Telephone: 919-962-7529

More information

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Annual Guides

Education Guide

The 2019-20 Education Guide offers 718 education resources in the Triangle, including area preschools, private schools, public school systems, charter schools, boarding schools and academic resources.

The Triangle Go-To Guide

Our Triangle Go-To Guide connects you to family fun resources across the Triangle. In our 2019-20 issue, explore 1,028 resources for family fun.