How to Fall Asleep

sleepingWho wouldn’t like a better night’s sleep? In today’s over-connected, 24/7 society, we could all use a little more shut-eye. The Mayo Clinic makes the following recommendations for getting a better night’s sleep:

  • Keep your bedtime and wake time consistent from day to day, including weekends.
  • Stay active — regular activity helps promote a good night’s sleep.
  • Check your medications to see if they may contribute to insomnia.
  • Avoid or limit naps.
  • Avoid or limit caffeine and alcohol, and don’t use nicotine.
  • Avoid large meals and beverages before bedtime.
  • Make your bedroom comfortable for sleep and only use it for sex or sleep.
  • Create a relaxing bedtime ritual, such as taking a warm bath, reading or listening to soft music.

If you’d like more in-depth suggestions, try these titles.

jacket-aspxThe sleep revolution : transforming your life, one night at a time / Arianna Huffington (Book)
Scientific recommendations and expert tips on how we can all achieve better and more restorative sleep, and learn how to make the power of sleep work for us.

 

Good night : the sleep doctor’s 4-week program to better sleep and better health / Michael Breus (Book)
Learn how to identify your sleep issues and what you can do about it.

Sleep smarter : 21 essential strategies to sleep your way to a better body, better health, and bigger success / Shawn Stevenson (Book & eBook)
A 14-day plan with tips and tricks like the exact time of day to exercise for better sleep quality, what to wear to avoid waking up at night, and ways to fall asleep faster.

What’s Happening at Cheshire Library in April

We’re springing into April with so many great programs for kids, teens & adults, we can’t fit them all here! Check our event calendar for the full list of programs coming up this month.

indexGeology of Cheshire

Monday Apr 3, 2017, 6:30  –  7:30 PM

Ever wonder how Cheshire got its ridges?  Learn about the geologic changes that have shaped the diverse and interesting topography of Cheshire.  Presented by Dr. Charles Dimmick, Professor of Geology, Emeritus.  Sponsored by the Cheshire Planning Department and Cheshire Public Library. Registration is required.

robin-mccahill-e1486659456246-225x300Kids Puppet Making Series

Wednesdays,  April 5, 12, 19, and 26, 4:00  –  5:00 PM

Learn to make puppets using unique and everyday items.  Robin McCahill, local artist at Artsplace, will be our artist in residence leading this workshop on puppet making.  Visit www.artsplacecheshirect.org/ to learn more about Artsplace and the other programs artists like Robin McCahill offer.  This is a 4-week long series, meeting April 5, 12, 19, and 26.  You only need to sign up once to attend all four.  Due to the cost of this program please try to attend all four sessions.  For students in grades K-2, registration is required beginning March 22 for Cheshire residents and March 29 for all others.

poetry-open-micPoetry Open Mic Morning

Saturday Apr 8, 2017, 10:00 AM  –  12:00 PM

Celebrate National Poetry Month with an open mic morning! Teens and adults are welcome to bring their own original poetry to share, recite a poem by a classic author, or just sit back and enjoy the verses. We’ll have tea and coffee available, and we’ll set out some poetry books and resources to peruse for inspiration. No registration required.

bill_96Pysanky Egg Decorating Workshop

Saturday Apr 8, 2017, 2:00  –  4:00 PM

Come learn the art of Pysanky Egg decorating from the egg lady Sharon Leonard. This form of Ukrainian egg decorating uses special wax and color to make beautiful eggs.  Each participant will be able to go home with one decorated egg.  This program is for adults and has limited seating, registration is required.

captureCurious George Party

Monday Apr 10, 2017, 10:30  –  11:30 AM

Join us for a party to celebrate our favorite little monkey, Curious George! We will sing, dance, and read some stories about George and his adventures. Curious George will make a special appearance and pose for photos with his friends! For children of all ages and their families. Registration required beginning Monday March 20.

opener-720x487Foraging and Eating Invasive Plants

Tuesday Apr 11, 2017, 6:30  –  7:30 PM

Join The 3 Foragers, a family that forages for wild, natural, organic food.  This program will highlight edible invasive plants.  Do your part to reduce invasive plants by eating them! The 3 Foragers eat garlic mustard, Japanese knotweed, Rugosa roses, autumn olives, wineberry, sheep sorrel, dandelions, black locust blossoms, and yellow groove bamboo.  Never eat anything from the wild without first consulting an expert! Please forage responsibly. Educate yourself, and have fun. Registration is required.

Community Connections

Wednesday Apr 19, 2017, 12:00  –  2:00 PM

The Cheshire Public Library is pleased to announce a new program that we have started entitled Community Connections. This program connects civic minded individuals with community agencies to perform skilled volunteer projects.  Enjoy lunch provided by the Friends of the Cheshire Public Library while you meet other civic minded folks and talk with local non-profits and government agencies about volunteer opportunities available. Please register in advance (so we know how much food to get!).

back-pain-1911009_1280Exercises to Treat and Manage Low Back Pain

Saturday Apr 22, 2017, 2:00 PM

Whether mild or severe, short-term or long-term, low back pain can greatly affect your daily life. If low back pain is affecting your daily life or if you want to learn the top causes of back pain join Kirsten Albrecht as she explains common causes of back pain and shares exercises to stretch and strengthen your back. Registration is required.

jacket-aspxBirds; Their Side of the Story…

Tuesday Apr 25, 2017, 6:30  –  7:30 PM

John Himmelman is a children’s book/natural history author and illustrator, who has written and illustrated about 80 books since 1981.  He is an avid bird watcher and served as president of the New Haven Bird Club for two years. He will share light-hearted stories of birds and bird watching – from cuisine to cartoons, ornaments to icons, murmurs to murders. Registration is required.

6daf3aa1b259c15f3e788bca1ac6b5a7Taekwondo

Wednesday Apr 26, 2017, 6:00 PM

Join Cheshire resident Master Jonguk Jang for an introductory Tae Kwon Do (also known as Taekwondo) class for adults. Learn about the fascinating history of Taekwondo and its physical and mental benefits such as focus, self-control, confidence, stress release, flexibility and self-defense, as well as an introduction to various fundamental skills and techniques. Registration is required.

dia-banner-imageDía de Los Niños Celebration

Friday Apr 28, 2017, 10:00  –  11:00 AM

Celebrate El día de los niños / El día de los libros (Children’s Day / Book Day) with a multicultural storytime! Día is celebrated on April 30 to emphasize the importance of literacy for children of all linguistic and cultural backgrounds.

Post-Traumatic Stress Disorder

ptsd

Most people associate PTSD with events suffered by war veterans, but it is very common for any one who experiences a traumatic event to get PTSD.  It can be triggered when a person lives through, or witnesses, a traumatic event such as a fire, natural disaster, shooting,  robbery, car accident, sudden death of a loved one, abuse, etc.  Many people are not aware that they are suffering from it.  Symptoms can include flashbacks, trouble sleeping, nightmares, feeling worried, guilty, or sad.  Sometimes the symptoms don’t appear until many months after the event.  Huffington Post recently featured an article that you can read here.  If you think you or someone you know may be suffering from PTSD and want to learn a little more about it, the library has books that may be of help to you.

no-1Post-traumatic Stress Disorder – The authors here provide discussions of current research in treatment, intervention, and prevention of post-traumatic stress disorder. In addition to giving a historical review of PTSD, following chapters all include case studies intended to add to the understanding of the influences and impacts of the disease and its treatment and care. Topics include recognizing PTSD, its varieties, PTSD in children and adolescents, neuroscience, treatment approaches, and post-traumatic strengths.

no-2Post-traumatic Stress Disorder Scott Barbour – Describes the causes, symptoms, and treatments of post-traumatic stress disorder.

 

 

copingCoping with post traumatic stress disorder: a guide for families – Cheryl Roberts – This book is a user friendly discussion of Post-Traumatic Stress Disorder (PTSD) as it affects individuals and families. 

 

the-post-tramatic-disorderThe post traumatic stress disorder relationship: how to support your partner and keep your relationship healthy – Diane England – Citing a prevalence in PTSD in America, a guide for partners of PTSD sufferers shares practical counsel on such topics as managing a loved one’s emotions, communicating while separated by military duty, and handling post-trauma sexual relations.

sourcebookThe post-traumatic stress disorder sourcebook: a guide to healing, recovery and growth – Glenn Schiraldi – An important updated guidebook for those suffering from a traumatic experience provides information on coping mechanisms, emotional triggers, the mental defenses that protect us from further harm, and much more.

conqueringConquering post-traumatic stress disorder – More than 13 million Americans experience Post Traumatic Stress Disorder, and one out of 13 adults will develop it in their lifetime. Recent worldwide crises and events including the Iraq war; the September 11th attacks; numerous Columbine-like events; the Catholic Church child molestation scandal; and the Katrina tragedy in New Orleans, continue to present thousands more PTSD cases each year in all age groups. This book helps victims make sense of the events that led to their illness and teaches them how to create a new reality with specific advice and action plans that put them on the road to recovery and long-term healing.

upsideUpside: the new science of post-traumatic growth – Jim Rendon -Drawing on interviews with leading researchers and trauma survivors, a journalist, delving into the study of Post-Traumatic Stress Disorder, uses accessible language, prescriptive takeaways and specific tools to promote positive responses to trauma.

the-body-keepsThe body keeps the score: brain, mind and body in the healing of trauma – Bessel Van Der Kolk –  A forefront expert on traumatic stress outlines his own take on healing, explaining how traumatic stress affects brain processes and how to use innovative treatments to reactivate the mind’s abilities to trust, engage others and experience pleasure.

Seeking Rest in a Busy World

Rest is hard to find. Our homes, schools, and public places are filled with sound and activities. People talk, electronic devices ping, beep, and trill. Machines hum. We are plugged in 24/7.

Our lives have become a hive of constant connection. We are never alone! And quiet time is so necessary for well-being. A recent study looked at the benefits of time alone. It turns out, even extroverts need alone time and that time spent alone makes people feel more rested, which contributes to their well-being.

james_tissot_-_quietAnd the activities that people in the study found the most restful?
1. Reading.
2. Being in a natural environment.
3. Time spent alone.

So grab a book and head outside for some quality alone time. It’s good for body and soul.

 

Want to know more about the benefits of rest? Try these titles. Just want to relax? Check out the downloadable music suggestions at the end of this post. For a full list of relaxation resources, click here.

jacket-aspxSilence : the power of quiet in a world full of noise / Thich Nĥát Hạnh. (Hardcover)
One of the world’s most beloved teachers and Zen masters shares a profound, concise, and practical guide to understanding and developing our most powerful inner resource—silence—to help us find happiness, purpose, and peace.

jacket-aspxThe art of stillness : adventures in going nowhere / Pico Iyer. (Hardcover)
Why might a lifelong traveler like Pico Iyer think that sitting quietly in a room might be the ultimate adventure? Because in our madly accelerating world, our lives are crowded, chaotic and noisy. There’s never been a greater need to slow down, tune out and give ourselves permission to be still.

jacket-aspxStillness speaks / Eckhart Tolle. (ebook)
If you connect to the stillness within, you move beyond your active mind and emotions and discover great depths of lasting peace, contentment, and serenity.

 

 

jacket-aspxRelaxation revolution : enhancing your personal health through the science and genetics of mind body healing / Herbert Benson and William Proctor. (Downloadable Audiobook)
Using the mind to quiet the body not only eases stress, it actually alters the activity of thousands of genes, promoting wellness. Science now proves that relaxation not only changes how a patient feels physically and emotionally, it has the power to transform genes, molecules, cells, and other physiological functions to relieve a variety of afflictions.

vector-musical-1Downloadable Music

Positive thinking, vol. 1 – music for meditation, relaxation & yoga

Guided meditation guided relaxation & guided imagery for the body and mind

Classical music for relaxation vol.1

Spa music: relaxing music for massage therapy, spa, yoga, stress relief, meditation and sleeping

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Dealing with Anxiety

face-sad-sweatingAngst, anxiety, stress,–whichever way you describe it, it’s a feeling everyone has experienced and the last few months have raised anxiety and stress levels higher than ever.

While everyone feels the occasional need to crawl into a blanket fort, most of us don’t have that luxury. Yet some days soldiering on can be painful, if not impossible.

If you are looking for a little ease or a way to calm your inner alarms, check out some of the materials we have on the subject of anxiety.

Books

jacket-aspxThe 10 best anxiety busters : simple strategies to take control of your worry / Dr. Margaret Wehrenberg
Learn ten simple techniques from breathing exercises and relaxation practices to thought-stopping techniques and strategies that put an end to catastrophizing once and for all.

My age of anxiety : fear, hope, dread, and the search for peace of mind / Scott Stossel
The author recounts his lifelong battle with anxiety, showing the many manifestations of the disorder as well as the treatments that have been developed to counteract it.

The anxiety toolkit : strategies for fine-tuning your mind and moving past your stuck points / Alice Boyes
While reducing your anxiety level to zero isn’t possible or useful (anxiety can actually be helpful!), you can learn to successfully manage symptoms  with tips and tricks you can employ in everyday life. You’ll discover how anxiety works and learn strategies to help you cope with common anxiety ‘stuck’ points.

Seeking serenity : the 10 new rules for health and happiness in the age of anxiety / Amanda Enayati
Seeking Serenity presents ten revolutionary principles developed from the emerging science of stress and reinforced by literature, philosophy and age-old spiritual wisdom that help us to differentiate between destructive and constructive stress, and to master stress in everyday life.

eBooks

jacket-aspxThe stress solution: using empathy and cognitive behavioral therapy to reduce anxiety and develop resilience / Arthur P. Ciaramicoli, EdD, PhD
“We work too much, sleep too little, love with half a heart, and wonder why we are unhappy and unhealthy,” writes clinical psychologist Arthur Ciaramicoli. Learn simple, realistic, powerful techniques for using empathy and cognitive behavioral therapy to perceive situations accurately and correct distorted thinking.

Anxiety Attacks : Conquering Your Insecurities, Anxieties and Fears / Atcheson, Lucy.
Discover how and why your doubts make you feel trapped and insecure and how you can acknowledge them in a healthy way and break free of their negative influence.

10 steps to take charge of your emotional life overcoming anxiety, distress, and depression through whole-person healing / Eve A. Wood
Dr. Wood makes healing a simple process that anyone can understand. She walks you through ten steps that encompass examples, stories, exercises, and guidance. You’ll take stock of where you are and discover what you can do to transform your life.

Downloadable Audiobooks

jacket-aspxFreeing yourself from anxiety : 4 simple steps to overcome worry and create the life you want / Tamar E. Chansky
This book explains that the solution is not positive thinking but possible thinking. Armed with these strategies, listeners can achieve accurate perceptions of their lives that can liberate them from fear and perfectionism.

The mindful way through anxiety / Susan M. Orsillo, PhD
A powerful new alternative that can help you break free of anxiety by fundamentally changing how you relate to it.

Stopping the noise in your head: the new way to overcome anxiety and worry / Reid Wilson, PhD
Learn how to confront anxiety head-on. Drawing on a range of sources, from firefighters and fitness instructors to Sir Isaac Newton and Muhammad Ali, this book demonstrates the importance of shifting your perspective and stepping toward your challenges in order to regain control of your life.

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