Problem: Article: If you regularly struggle with nighttime relaxation, getting ready for bed might itself be a source of stress. This leads to a vicious cycle where your nerves make it even harder to fall asleep. You can counter your nerves by practicing deep breathing techniques. Close your eyes and breathe in deeply through your nose, counting to five. Then slowly breathe out through your mouth, counting to five again. Continue for several minutes, until you feel your heart rate slowing down and your muscles relaxing.  Focus solely on your breathing and try and clear your mind of all other thoughts during this time.  Make this part of your regular bedtime routine so that you associate the deep breathing exercise with going to sleep. Soon the deep breathing exercises will signal to your body that it should prepare for bed. Tense and then relax each of the different muscle groups in your body one by one. This can be an effective way to relax you before bed or even while you are lying in bed. Tense the muscle by flexing and contracting them for around ten seconds. Visualize the muscle being tensed. Release the tension and allow your whole body to go limp before moving on to the next muscle group. Start with your toes, and then work your way up to your calves, thighs, back, arms, and face. You should feel more relaxed throughout your entire body and forget the troubles of the day. Be sure to keep all other muscles relaxed while you tense a particular one. Gentle yoga can also help your body relax as you prepare to go to bed.  A slow and steady yoga routine of five to fifteen minutes can relieve physical and mental tension. Only use basic poses, no power poses that might energize you. Just do basic twists and stretches. Some examples are:  Child's pose. For this, you sit on your heels, and with your arms out to the side, lower your body down over your knees, bringing your forehead down towards the floor. Standing bends. Lift  your hands up above your head, stretching your spine and gently bend down, keeping your back straight. Jathara Parivrtti. Lie on your back with your arms out away from your body, palms down. Bend your legs and raise them so your hips and perpendicular to the floor. Lower your legs to right, bring them back up to the center, and then lower them to the left. Having a warm bath 15-30 minutes before bed can be a great way to help you relax before sleep. Ensure the bath is warm rather than really hot to get the best possible conditions for relaxation. Having a regular warm bath before bed can help your body to recognize that it is the end of the day and time to wind down. You can couple a warm bath with soothing music and aromatherapy oils to help you relax even more. Use lavender or chamomile to create a relaxing aromatherapy bath. Cutting down on stimulants such as caffeine can be very helpful if you are struggling to relax before bed. Avoid tea, coffee, or other caffeinated substances in the late afternoon and evening as they make it harder to fall asleep and can prevent the important deep sleep you need. The effects of caffeine can last up to 24 hours, so it can be an important factor in sleeping problems. Caffeine can also raise your heart rate, making you feel more nervous and jittery.  Replace caffeine with warm milk or herbal teas, such as chamomile or peppermint. Other stimulants such as nicotine,sugary foods and beverages, and heavy meals can also make it harder to relax. While many people experience sleepiness immediately after drinking alcohol, alcohol makes sleep overall less restful and restorative. Alcohol can also increase your chances of experiencing middle insomnia when you wake up in the middle of the night and have trouble falling back asleep. Steer clear of alcoholic beverages if you want to feel fully relaxed overnight. Keeping your body active during daytime hours can help your body be prepared to relax before bed. Exercise vigorously for 20-30 minutes daily by running, jogging, swimming, or biking. Make sure that you exercise in the morning or early afternoon. Evening exercise tends to energize the body instead of relaxing it. Having exposure to sunlight during the day will also help your body relax in the evening hours. Consider exercising during daylight hours to get a dose of sunlight.
Summary: Breathe deeply. Engage in progressive muscle relaxation. Do some gentle yoga. Take a warm bath. Steer clear of caffeine. Avoid alcohol. Be physically active during the day.

Problem: Article: If there is a threat of nuclear war near your home, leave the area immediately. They will be overcrowded, possibly causing a major gridlock. Instead, use smaller, unknown routes only used by farmers or cattle. Make as little movement as possible, close the curtains after sunset, and avoid making noise. You will want to know if a mob is rushing towards your BOL (Bug Out Location). Anyone  can be your enemy. Don't let anyone you don't know well and don't know if they won't do anything bad into your BOL. Never, ever. Music, games and activities can help to keep the morale up.
Summary: Monitor the news channels newspapers. Don't use major roads. Stay hidden. Place guards. Get ready to eliminate any possible threats. Keep the spirits up.

Problem: Article: Walk around the exterior of your home and look for places that might be inviting to a population of no see ums. This may include unused fountains, bird baths, stopped-up gutters, and groundwater. When you come across a potential hotspot, drain it or fill it in with high-drainage material like gravel or sand.  Don’t forget to peek inside any household items you find sitting out, such as buckets or wheelbarrows, to see if they contain stagnant water.  You may need to have larger bodies of water like ponds and gulches professionally irrigated in order to dry them out for good. Pick up a few rolls of tight-knit insect repelling mesh and put them in place over your home’s windows. As small as no see ums are, the grid-like weave of small insect repellent meshes are even smaller.  You can buy rolls of mesh screening at any hardware or home improvement store. They come in various sizes, from standard grade window screen all the way down to ultra-fine 20x20 “No See Um Mesh.”  Inspect your screens regularly to make sure they’re free of holes or tears, and replace damaged sections if necessary. Even the smallest opening may be big enough to admit a tiny no see um. Set your thermostat to around 65–70 °F (18–21 °C) or below and let it run in intervals throughout the day. No see ums are attracted to warmth and moisture, so the cooler you keep it in your home, the less likely they are to come around.  If blasting your air conditioner nonstop isn’t an option (say, if it’s winter), switch on a ceiling fan or portable box fan. This will at least keep cool air circulating throughout the room.  Consider investing in a dehumidifier if you live somewhere with above-average humidity levels. Get in the habit of switching off all of the lights outside your home shortly after dusk. Many types of insects, including no see ums, gravitate towards light sources. These essentially act like homing beacons, signalling for bugs to come closer. Not only will shutting your lights off make you less visible to no see ums, it will also save you money on your monthly utility bill! If you’re going to be outside someplace where no see ums tend to be a problem, be sure to pull on a pair of full-length pants and a long-sleeved shirt. It may also be a good idea to throw a hat on to minimize bites around your head and face if the no see ums are out in force. Always wear tall socks and closed-toed shoes anytime you’re walking near standing water in no see um-infested areas. One of the best strategies for dealing with pesky no see ums is to simply avoid them. Steer clear of locations like ponds and marshes, as well as any place where water has collected and grown stagnate. Chances are good that there’s a cloud of no see ums not far away. If you do find yourself in one of these areas, try not to hang around too long, or your risk of being bitten will increase.
Summary:
Clear up any standing water you find on your property. Install mesh window screens small enough to keep no see ums out. Leave your air conditioner on to lower the temperature and humidity. Turn off your porch lights at night to avoid attracting pests. Wear long-sleeved clothing to keep yourself protected from bites. Stay away from wet, boggy areas where no see ums tend to swarm.