Baby Shark. First grow!

Either works, both show success it's a pick your poison scenario as Iainishere said there are some great YouTube videos on the topic. Hope this helps!

Those are called "fungus gnats" there are many things you can do to deal with these, personally I use diatomaceous earth by Gaia Greens. Spread a bit on top of the medium when the top layer is almost dry, the stuff is great for fighting the above and is a good source of silica. Two birds stoned at once. Use this along side the stickers and you will notice the population decrease until they are no longer a problem, another practice is conditioning the soil (a solution you water your medium with to kill any pathogens or bugs before you use it) hope this helps!