| How to Prevent Mosquitoes from Breeding Posted: 19 Nov 2016 04:00 PM PST Mosquitoes are iconic summer pests, but they can cause more problems than just itchy bites, such as transmitting dangerous illnesses and viruses. You can only to do much to stop them from biting. The best way to manage a mosquito problem is to tackle it at its heart: keep the mosquitoes from breeding. This article will show you how. EditEliminating Standing Water - Empty, drain, or cover all things that can and may hold water. Areas of your backyard or porch may have spots where rainwater can pool. Barrels and trash cans tend to collect rainwater extremely well. Old tires, empty bottles, buckets, and other small containers can condense water vapor into tiny pools. Empty and drain all pools of water and cover them up to prevent more water from gathering.
- Change water collection pans for plant pots weekly. When you water your plants, the excess water will run through the soil and collect in a pan. If you have any outdoor plants, these collection pans are a prime location for mosquitoes to breed. Empty and clean the pans at least once a week, preferably more frequently.
- Clean bird baths weekly. If you have a bird bath outside your house, the stagnant water is a great place for mosquitoes to lay eggs. Minimize mosquitoes breeding there by changing the water and scrubbing down the bath at least once a week, preferably more frequently.
- Repair or prevent outside leaks. Plumbing that runs outside can be affected by exposure to the weather, resulting in minor leaks. Window air conditioners often drip condensation, which can pool on the ground. Dripping outdoor faucets also pool on the ground. Repair these problems to minimize water collection as much as possible.
- Maintain swimming pools with proper care. If you have a small plastic pool meant to be used temporarily, make sure you drain all of the water and store it indoors when it's not in use. If you have a backyard swimming pool, monitor the chlorine levels regularly and keep the pool clean.
- Keep the rain gutters and drains clean. If they are filled with debris, they will trap water during the next rainfall instead of letting it drain. Mosquitoes will then breed in this standing water.[1]
- Prevent other sources of standing water. Standing water is the number one breeding spot for mosquitoes. Sometimes, it is nearly impossible to find all bodies of standing water and draining them. However, there are a few precautions you can take to prevent water from building up. Here are some tips to get you started:[2]
- Get rid of any unused pots or bins, or turn them upside down so they don't collect water.
- Keep trash and recycling bins covered. If you can't, try drilling drain holes into the bottom of them.
- Keep a fine-mesh screen over rain barrels, water tanks, and cisterns.
- Take a look at your plants. Are any of them collecting water in between the leaves and the stems? If so, consider poking a tiny hole with a pin into those areas to allow for proper drainage.[3]
EditDeterring and Killing Mosquitoes - Eliminate or fill nooks, crannies, and holes. If you have a patio or a porch, there may be small crevices and openings that can harbor mosquitoes and their eggs. Trees on your lawn may have holes in their trunks where mosquitoes can reside and breed. If you can't eliminate the holes, consider filling them with sand.
- Mow your lawns weekly. Mosquitoes aren't likely to lay eggs in tall grass, but they tend to sit in tall grass for rest and hiding. Keep your grass as short as possible and as frequently as possible.
- Trim back tall weeds and bushes. These offer homes for adult mosquitoes. If you limit these, you will reduce the number of adult mosquitoes.[4]
- Plant some mosquito-repelling flowers and herbs, especially near areas that are prone to collect water. You can place them directly into your garden, or you can place them in flower pots. Mosquitoes don't like the smell of these plants, and will stay away from them. Here are some plants you should consider planting in your garden:[5]
- Herbs, such as: basil, lavender, rosemary, and peppermint
- Flowers, such as: geranium, marigold, and pennyroyal
- Other plants, such as: catnip, citronella, lemon balm, and garlic
- Get some fish for your water garden.[6] If you already have a water garden, consider adding some mosquito-eating fish, such as minnows or mosquito fish. They are hardy, easy to care for, and love to feast on mosquito larva. If you have a larger pond, you can stock it with koi or goldfish instead.[7]
- There are some larvicides that you can use in water gardens. Before you choose to use one, make sure that it is safe for fish and other animals.
- Favor deeper water gardens and ponds over shallower ones. Aim for something that is 24 inches (60.96 centimeters) or deeper. It'll be better for your fish, and the depth will deter mosquitoes. Mosquitoes prefer shallower waters.[8]
- Add a waterfall, fountain, or aerator to your water garden.[9] Not only will it be good for the health of your pond, but it will disrupt the surface of the water. Mosquitoes like standing water, and won't go near moving water. You can also add a fountain to your birdbath, if you have one.
- Make use of larvicides to kill mosquito larvae. They often come in pellet form, and need to be applied monthly.[10] They usually do not kill off other insects which prey upon mosquitoes, such as dragon flies. Listed below are common types of larvicides
- Bacillus thuringiensis israelensis (BTI), such Mosquito Dunks, Mosquito Bits, and Microbe-Lift, are mosquito poisons. The mosquitoes die after they ingest it.
- Methoprene, is an insect growth regulator (IGR). It prevents mosquito larvae from molting. They take a few days to kill, but they will other kill other insects as well.
- Mineral oil based larvicides suffocate mosquito larvae when sprayed on top of water.[11]
- Encourage other mosquito predators to visit your yard. Bats, dragonflies, and insect-eating birds will all fest on mosquitoes and mosquito larvae.[12] You can do this simply by installing some bird houses or bat houses.[13] If you have a water garden, you can also consider adding a frog or two.
- Mosquito eggs can remain unhatched for weeks or even months. Once they are covered by water, it only takes 1 or 2 days for the eggs to hatch.
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| How to Prevent Insomnia Posted: 19 Nov 2016 08:00 AM PST Insomnia is defined as an inability to fall asleep, stay asleep and/or get deep enough sleep, which creates numerous physiological problems over time. It's estimated that as many as 95% of Americans experience periods of insomnia at some stage during their lives.[1] High levels of stress — often due to financial concern, workplace issues or relationship problems — is the most common cause of insomnia. However, other factors may play a significant role in insomnia, such as your diet, medical conditions, and/or prescription medications. EditImproving Your Sleep - Create a relaxing bedtime ritual. It's important to have a relaxing ritual to engage in before bed. Having an activity you regularly engage in before bed can help signal to your mind and body that it's time to sleep. Relaxation techniques before bed can also help the brain wind down.
- Deep breathing can help aid in sleep. Place one hand on your lower stomach and breathe in so your hand rises with each breath. Hold the breath for a count of three and then exhale.[2]
- Try tensing your toes. Curl your toes in, count to 10, release, and then count to 10 again. Repeat 10 times.[3]
- Relaxation techniques, such as progressive muscle relaxation, can help you wind down before bed. You can find progressive muscle relaxation techniques online. PMR involves hyper-focusing on one region of the body at a time. This can help place you in the present moment, avoiding any troublesome thoughts that prevent you from sleeping.
- A warm shower or bath can also help with sleep. Consider hopping in the tub an hour or so before bed. Make sure the water isn't too hot, as this can actually be stimulating.
- Make changes to your sleeping area. To help prevent insomnia, make your bedroom or sleeping area as inviting, calm and soothing as possible.[4] Simply improving your sleeping area can lead to higher quality sleep.
 - If you live in a noisy apartment or area, consider a white noise machine. This can drown out unwanted sounds. You can also download white noise apps on your phone.
- You should strive to keep your beds and sheets comfortable. If you're irritated by a certain fabric, replace it. Experiment with the temperature in your room. Keep your room cool —try around 60–65 °F or 16–18°C (though this may be too cool for some). Keep bright lights and electronic screens out of the bedroom.[5]
- Try putting a fan in your room, which can provide white noise as well as move air around and keep your room cool.
- Your bed should only be used for sleeping and sex. Avoid doing work or reading in your bed. You do not want to associate your bedroom with anything but sleep.[6]
- Avoid trying too hard to sleep — wait until you're drowsy to go to bed. If you can't sleep, then get out of bed after 20–30 minutes and do something relaxing until you're drowsy.[7]
- Remove clocks from the bedroom. Once you set your alarm, hide all clocks from view. Seeing what time it is can increase anxiety and make insomnia worse.[8]
- Watch what you eat before bed. Heavy meals a few hours before bedtime can cause indigestion and discomfort. This can result in an inability to sleep. Stick to light, healthy snacks before bedtime like whole grains, fruit, and low fat dairy.
- Do not ingest stimulants before bedtime. Another common cause of insomnia is consuming certain sleep-disrupting chemicals too close to bedtime. Alcohol, caffeine and nicotine are all well-established as sleep disturbers, and their effects can last as long as 8 hours.[9]
- As a general rule, avoid caffeine after lunch, avoid alcohol within 6 hours of bedtime, and avoid nicotine (tobacco) a few hours before bedtime.[10] Caffeine increases the firing rates of the neurons within your brain, causing more thoughts to race through your head. Alcohol consumption, while making many people drowsy leads to less high quality sleep.
- Coffee, black tea, green tea, hot chocolate, dark chocolate bars, most sodas, and energy drinks are sources of caffeine. Even caffeine-free energy drinks contain stimulants such as guarana, cola nut and/or ginseng. Avoid such beverages close to bedtime.
- Sugar is also a stimulant and should be avoided for at least an hour before bedtime.
- Find ways to turn off your brain before bed. If stress is causing your insomnia, finding ways to turn your brain off before bed can help. Establish a pre-sleep routine that allows you to wind down and de-stress before bed.
- Consider a calming activity before bed. Read something light and fun. Take a warm bath. Meditate. Avoid activities that are stimulating, however, like using your computer and watching television.[11]
- You can also try writing down your thoughts earlier in the day. Dedicate 10 to 15 minutes each day to writing down your worries or at least taking time to think about what's bothering you. Then, at night those thoughts will be out of your brain. This can make it easier to fall asleep.[12]
- If you find yourself worrying in bed despite trying to unwind, busy yourself with mental exercises. Try to think of 50 boy's names that start with the letter "A." List as many fruits and vegetables you can that start with the letter "C." As silly as these exercises may seem, they'll take your mind off worries and tire you by occupying your brain with other thoughts.[13]
EditMaking Lifestyle Changes - Reduce your stress. Concerns with work, school, and social life can lead to stress which then causes in insomnia.[14] Trying to reduce or manage your daily stress can help relieve the symptoms of insomnia.
 - Be reasonable about your obligations and responsibilities. Many people are stressed due to being overcommitted or over scheduled. If you don't have time to make a dish for your school's bake sale, do not promise to do so.
- Scratch items off your "to-do" list if you realize you won't have time to get to them today. Ask a friend or family member for help running errands if you're having a busy week.[15]
- Feel free to disengage with stressful situations. If you have a family member or co-worker who tends to grate on you, lessen contact. If certain social events cause you stress, stay in for a night.[16]
- Manage your time in a way that you can avoid stressful situations. If you hate running late, leave for work a little early each day. If you stress about day-to-day chores, lump together tasks that can be done in the same outing. For example, plan to pick up your prescription at the same time you stop by the grocery store after work.[17]
- Talk to friends and family members about stressful issues. It can be very helpful to have a friend or family member to vent to on stressful days. Just getting troublesome thoughts of your system to help. If you feel uncomfortable talking to someone about your stress, consider journaling your feelings instead.[18]
- Talk to your doctor about your stress level. Your doctor can recommend lifestyle changes that can help your body better regulate stress. He or she may also be able to provide you with a referral to a counselor or therapist who can work with you on stress management.
- Exercise. Regular physical activity can help regulate your sleep cycle. If you don't have an exercise routine already, working to establish one can help you combat insomnia.
- Strive for 20 to 30 minutes of regular vigorous activity each day. This should be in the form of aerobic exercises like biking, jogging, sports, or aerobic routines you can find online.[19]
- Establishing an exercise routine can take some work. Keeping a regular schedule can help. Try to exercise every morning or every day after work. Having a certain time during which you normally work out can make exercise feel routine, as much part of your day-to-day activity as brushing your teeth or having dinner.
- When you exercise matters when it comes to insomnia. While exercise can help, you should not engage in vigorous physical activity too close to bedtime. Try to make sure your workout routine occurs five to six hours before bed.[20]
- Limit daytime napping. If you have difficulty sleeping, you may want to nap during the day. However, this can make falling asleep much more difficult. Try to limit daytime napping or, better yet, avoid it altogether. If you can't get by without a nap, do not nap for more than 30 minutes and do so before 3 PM.[21]
- Check your medications. Ask your doctor if any of your current prescription medications may be contributing to your insomnia. If they are, see about switching medication types or altering doses. Check the labels of any over-the-counter meds you take regularly. If they contain caffeine or stimulants like pseudoephedrine they may be causing your insomnia.[22]
EditSeeking Professional Help - Schedule a consult with your doctor. If acute insomnia has transitioned into chronic (long-term) insomnia despite your efforts with home remedies, then make an appointment with your family doctor. You may have an underlying medical condition causing your sleep difficulties.
- Common causes of insomnia include chronic pain, depression, restless leg syndrome, severe snoring (sleep apnea), urinary problems, arthritis, cancer, overactive thyroid gland, menopause, heart disease, lung disease, and chronic heartburn.[23]
- Ask your doctor if any of your medications put you at risk of insomnia — problematic drugs include those used for depression, blood pressure, allergies, weight-loss and mood alteration (such as Ritalin).
- Your doctor will go over your medical history and any other symptoms you might have. It might be helpful to make a list of concerns and questions ahead of time to ask your doctor.
- Look into cognitive behavioral therapy. As insomnia is of the result of emotional stress, therapy can help you manage insomnia. Cognitive behavioral therapy, a type of therapy that helps you better control negative thoughts, is often helpful for those suffering insomnia.
- Cognitive Behavioral Therapy (CBT) is used to combat factors that exacerbate chronic insomnia such as poor sleep habits, irregular sleep schedules, inadequate sleep hygiene and misunderstandings about sleeping.[24]
- CBT includes behavioral changes (keeping regular bedtimes and wake-up times, eliminating afternoon naps), but also adds a cognitive (thinking) component. Your therapist will work with you to help you control or eliminate negative thoughts, worries and any false beliefs that are keeping you awake. Your therapist may ask you to do work outside of his or her office, such as keeping a diary of negative thoughts or engaging in certain activities to cope with negative thoughts.
- You can find a therapist by asking for a referral from your doctor. You can also find a list of providers through your insurance. If you are a student, you may have access to free counseling through your college or university.
- Explore medication options. If your doctor thinks it's necessary, he or she may prescribe drugs to help you address sleeplessness. Keep in mind that most doctors do not prescribe drugs for the long term when treating insomnia as drugs sometimes treat the cause with addressing underlying issues.[25]
- Z-drugs are a class of drugs that help encourage calmness and sleep. They are usually prescribed for two to four weeks at a time as they become less effective over time. Side effects can include increased snoring, dry mouth, confusion, and drowsiness or dizziness during the day.[26]
- Talk to your doctor about over-the-counter supplements. There's numerous herbal remedies or natural supplements that act as mild sedatives and can help induce sleep and combat insomnia.
- Valerian root has a mild sedating effective. Valerian root is sometimes sold as a supplement at many health food stores. As it sometimes has an effect on liver function, you should talk to your doctor before using valerian root.[27]
- Melatonin is a hormone produced by the pineal gland in your brain and essential for circadian rhythm and deep sleeps. Research is inconclusive on how well it treats symptoms of insomnia, but it is generally considered safe for short term use.[28]
- Acupuncture is a medical procedure in which a doctor places needles into your skin at strategic points. There is some evidence this may help people with insomnia. You might want to look into acupuncture treatment if other methods don't work.[29]
- Chronic jet lag from constantly traveling long distances and dealing with time changes can trigger insomnia.
- Most people need between 7-9 hours of sleep per night, although a few can get by with as little as 3 hours per night without exhibiting any negative long-term effects.
- Clinical depression is a common cause for insomnia and should not be treated with home remedies.
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| How to Deal With Opinionated People Posted: 19 Nov 2016 12:00 AM PST Inevitably, as we go through life, we will encounter many individuals who are highly opinionated. Whether they are friends, family, or coworkers, these types of people can get on our nerves. No matter the topic of discussion, they are quick to assert themselves as the "expert" and offer insights to whoever will listen. When it comes to highly opinionated people, you'll either have to decide if you want to confront them or just learn to accept them for who they are. EditConfronting the Opinionated Person - Figure out if you need to confront this behavior. Interacting with opinionated people is unavoidable, so, you'll have to pick your battles wisely to make sure that you're not engaging in verbal warfare when such people cross your path.
 - If the opinionated person is a coworker, you might be able to put up with the annoying behavior by politely listening or tuning it out. Ask your other coworkers for advice. It's likely that your opinionated coworker has a reputation and that other people have developed methods of dealing with his or her tendencies.
- In cases where the opinionated person is a social acquaintance or distant family member, you might simply choose to see that person less often or only spend time with him or her when you're with others who can create a buffer zone. Again, ask your mutual friends for advice on better dealing with this person.
- When the opinionated person is a close friend or family member, you might need to confront the issue before it causes irreparable damage to the relationship. Particularly, if the opinionated person is your partner, you will probably have to bring up the topic, perhaps more than once. Address the issue before hurt feelings cause you to withdraw and become distant from your loved one.
- Confront the person in private. No matter who you are confronting, you'll want to take that person aside and have the conversation in private. Having the conversation in public will only cause embarrassment and hurt feelings. [1]
- Maintain a respectful tone. Your tone and attitude will be important if you want to take the step of addressing the situation with the opinionated person. Make sure your tone isn't angry or sarcastic, and speak softly while maintaining a nonthreatening posture. If the other person gets angry, don't raise your voice or get similarly agitated.
- Remain calm and restrained in your interactions. The worst way to interact with an opinionated person is to be combative and domineering. This approach will invariably lead to a game of one-upmanship to prove who knows the most or who can dominate the other. No one wins in this situation.
- Model ideal conversational strategies. You can't hold someone else to a standard that is higher than the one you use for yourself. Thus, for the know-it-all, you should model that you don't know everything and that you recognize that admitting your shortcomings is not a sign of weakness.
 - Use "I" statements instead of "you" statements. Though you'll feel as if the other person is causing the problem, you should resist the temptation to speak in an accusatory manner. Instead, frame your issue from your perspective.
- "I have been feeling like you don't always respect my opinion" is better than saying "You talk all the time and you don't respect me." [2]
- Listen as much as you talk. It's possible that the opinionated person will be angry or indignant that you are confronting him or her. If that happens, take a deep breath and make sure to listen and not talk over the other person. If you need to walk away before the conversation escalates, don't be afraid to do so.
- Practice active listening.[3] If the person is defensive and tries to explain his or her perspective, repeat what the person says to prove that you're hearing the words accurately.
- You could say something such as, "I hear you saying that you don't want to offend me and that I'm overreacting. But I'm still bothered by your comments, and I wish my feelings were taken into consideration." [4]
- Show respect during the confrontation. Even if the opinionated person is a buffoon who knows nothing about the topics he or she is spouting off about, you should always treat that person like a human being with sincere beliefs and feelings.
- Asking questions also signals respect. The opinionated person is less likely to dismiss your concern if it seems as though you are trying to understand their perspective.
- Examples of questions to ask during confrontation include: "How can I better communicate with you?" or "What do you think we both can do to improve our working relationship?"
- Arm yourself with facts. When confronting an opinionated person, it's important to demonstrate how their behavior is detrimental to others, including yourself. Share facts and figures about how workplace collaboration is diminished when one person runs the show, or, how friendships are broken when one person's voice isn't valued.[5]
EditDealing With an Opinionated Person - Bite your tongue and smile. In some cases – such as when the opinionated person is in a position of authority over you – you'll have little choice but to make the best of a bad situation.
- Reframe your conversations away from topics that make you uncomfortable. If you don't want to talk about the topics that the opinionated person brings up, shift focus to topics you find more interesting. Ask the person about his or her family or interests -- anything that will be preferable to talking about things that cause them to get on their soapbox.
- Have an exit strategy. If you know you're going to have to spend time with an opinionated person, make plans for minimizing the time you spend together.[6]
- At work, this could mean avoiding areas where that person is or having a reply prepared so that you can excuse yourself and leave the situation. At family events, plan activities that will allow you to avoid face-to-face conversations.
- Establish boundaries. If the opinionated person insists on talking about religion, politics, or any topic that makes you feel uncomfortable, attempt to privately tell that person that you don't like to talk about such things and that you'd appreciate avoiding those discussions.
- Be firm. If the person keeps bringing up those topics, remind him or her that you don't want to have that discussion.
- Say something such as "I know you don't want to offend me, but that topic makes me uncomfortable. I really don't want to talk about it."
- Or, simply deflect: "Let's talk about something lighter, huh? Tell me, how is that new baby of yours?"
- Be tactful.[7] If the opinionated person is constantly giving advice or trying to show you a better way to do something, simply respond with a respectful "Thanks for the suggestion" or "I appreciate you pointing that out to me." If he or she is correct, you'll want to follow the advice. If not, simply ignore it and do what's best.
- Realize that you might find yourself reacting against the opinionated person. There might be times when the opinionated person really does know what he or she is talking about but is putting forth his or her opinions in an obnoxious or domineering way. In those cases, you might be tempted to ignore his or her advice, simply to make a point. Don't let anger cloud your judgment.
- Resist the temptation to be passive-aggressive. Even if you don't get into a shouting match with an opinionated person, you might be tempted to roll your eyes at them or mutter snide comments under your breath. Doing so will only increase the tension between you and the opinionated person.
EditThinking Differently About the Opinionated Person - Realize opinionated people might have no insight into their behavior. In most cases, an opinionated person isn't trying to be offensive and might wonder why people avoid him. If you offer empathy instead of judgement, you might be integral in helping him better understand his situation.
- Try to get to know the person at a deeper level. If you already don't like the person, it will be difficult to want to get to know him or her better. Even so, try to see the person as a human being, with a family and friends and a life. The more you get to know them as a person, the easier it will be to show empathy.[8]
- See the opinionated person as a potential resource. Since the opinionated person has no shortage of opinions to offer, you might be able to use whatever knowledge he or she possesses to your advantage.
- For instance, the person might know something about office dynamics where you work and be open enough to give you information that no one else will. If the person is a family member, he or she might tell you stories that everyone is too polite to mention. You might be surprised what you'll learn.
- Find common ground.[9] Even if you find the person obnoxious, you almost certainly have areas of interest that overlap. If you don't want to talk about politics, maybe you share an interest in music. Or, if you don't want to talk about sports, maybe you can discuss adventures with family and parenting. Find those areas you have in common and focus on them.
- Learn the difference between opinions and harassment.[10] If a coworker persists in bringing up topics that are sexually inappropriate or excessively personal in nature, you don't have to engage with them. Such comments can create a hostile workplace environment; you have the right to speak with management.
- If you confront an overly opinionated coworker or other professional acquaintance about their behavior, and he or she doesn't listen or increases that behavior, you might have to talk to someone in a position of authority. Exercise caution. Once you take this step, you can't predict the outcome. You might be seen as a troublemaker or malcontent, and you might cause someone to be reprimanded or lose his or her job.
- If the stress you feel from having to deal with opinionated people is becoming unmanageable, don't be afraid to speak with a counselor. It can be difficult to view a situation objectively when you're in the middle of it. An objective outsider might offer insights you can't see.
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