A gentle, side-to-side shake is all that is needed. Once you have shaken the bottle, remove the green cap on top of the bottle. Priming the spray in the bottle helps ensure that the medicine flows freely. To prime the spray, push down on the pump several times until a light spray comes out of the bottle. If no spray comes out after priming, the nozzle may be clogged. Remove the nozzle by lifting it up from the bottle. Fill it with water from the tap and pour the water out. Let it dry on a paper towel before snapping it back onto the bottle. Try priming the bottle again. If it still won't release medicine, soak the nozzle in a cup of warm water for several minutes. Let it dry before putting it back onto the bottle. Clean the nozzle at least once a week to ensure that it works properly. Always prime the bottle again after rinsing the nozzle.
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One-sentence summary -- Shake the bottle before removing the cap. Prime the spray when you first open it or after 7 days of no use. Clean the nozzle if it is clogged.

Hot teas or soups may trigger hot flashes in menopausal women. Alcohol and caffeine may make you sweat while you sleep by throwing off your hormonal balance. Do not have alcohol or caffeine based products like coffee, soda, or caffeinated teas two to three hours before bed. Staying hydrated will help to regulate your body temperature and keep you cool while you sleep. Carry a water bottle with you and sip out of it throughout the day. Put a full glass of water by your night table so you can drink it before you go to sleep. If you aren't a big fan of drinking water, try putting sliced fruit like lemon or lime in the water. You can also put cucumber slices in the water. Additional stress of any kind is one of the largest contributing factors to night sweats. Practicing mindfulness, meditation and breathing techniques is helpful in bringing stress levels down. Staying active can help you to maintain a regular body temperature and reduce your stress levels, which can cause night sweats. Try to be physically active at least 30 minutes a day. Go for a run or a jog around the neighborhood. Take a fitness class at your local gym. Do a workout on your own at the gym.
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One-sentence summary -- Avoid hot beverages. Cut down on alcohol and caffeine. Drink lots of water throughout the day. Manage stress. Exercise once a day.

Consider putting together a basic routine to boost your fitness level. Whether or not you have access to a gym, start with the basics at home: push-ups, pull-ups, sit-ups and, if you have access to weights, basic squats, curls, and bench presses. If you're not sure of where to beginwhat exercises to include in your routine, what weights to lift, etc.talk to your gym coach or check online for teen weight-training recommendations. Before each workout, start with about 10 minutes of mild stretches. Warming up helps prevent injury and can help to maximize the calories burnt during your entire workout. Similarly, if you take the time to taper off your workout with cooling-down stretches you will feel less taxed when you are done. Over time, if you find that you enjoy running, think about joining a cross country team. Find a friend who also wants to be active during the week and exercise with them. You can also ask members of your family (siblings, cousins, even parents) if they'd like to exercise with you. It'll be easier to stay motivated to be fit if you have a friend or family member to exercise with and who can provide moral support. Having a friend to support you will make you more likely to stick with your exercise regime.
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One-sentence summary -- Start an at-home exercise routine. Warm up and cool down before and after your workout. Exercise with a friend.

Tape patches of bubble wrap to the knees of your paints before you begin gardening. This can prevent scraped or achy knees as you kneel on the dirt or pavement. Wrap your plants' pots in a layer of bubble wrap and duct tape it in place. This insulation can keep plants warm in cool temperatures if they are more sensitive to the cold. Make sure that the bubble wrap extends a few inches or centimeters above the lip of the container to keep the soil warm. Cover your car windshield with bubble wrap in the evening, pinning it down with your windshield wipers to keep it from blowing away. This will keep snow or frost from settling on your windshield overnight to make driving in the morning simpler. When the temperatures start dropping, wrap your outdoor pipes and spouts with bubble wrap to prevent freezing or bursting. Tie the bubble wrap down with string to keep it from falling off.
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One-sentence summary --
Protect your knees while gardening. Protect potted plants from frost damage. Prevent your car windshield from frost. Winterize your pipes and spouts.