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"You have taught me to believe in myself and to take things slowly, one step at a time, keep sight of my goals, both short term and long term.

Your coaching style was both nuturing and motivating, you seemed to intuitively know some days what I needed most. Your caring and understanding was so appreciated and it came from the heart."

-Holly C.

I would recommend the Simplicity Course as an easy, practical way to start simplifying one's life. I especially liked the segments on Tolerations, Wardrobe, and Office and Paperwork.

Each day focuses on only one task, which is helpful to people who feel overwhelmed by the complexities of modern life and hardly know where to begin downshifting.

-Joan, New York

Beth has an uncanny way of, "reading between the lines" to see a person's heart. I appreciate how genuine she is.

I have already begun implementing her suggestions, and am dumbstruck at how well they are working. I am feeling so much more secure, and feel I am finally put onto a life path that will bring me joy for many years to come."

-Sue Halpern

I feel more focused and have an objective instead of aimlessly filling up the day.

-Shelli Segura



52 Tiny Changes

You've done it before. Tried to change your whole life in 30 days. Only to fizzle out at day 10 because it take too much time. Join me in making a small change each week and by the end of the year you will have made 52 improvements to your life!

52changes@encouragingcoach.com with 52 changes in the subject line. Or come here each week for a new change and some steps to help you along the way.

Tiny Change #29: Get 7-8 hours of sleep a night

There are people out there that subsist on 5 hours of sleep a night. I don't know how they do it.

Recently my allergies have been making it difficult to sleep. Lack of sleep had been making me crabby, forgetful and sucked out my creativity. I remember as a new mother, no sleep made me feel like I was going crazy.

Some countries use little sleep as torture. Yet, many of us get little sleep on purpose. We have too much to do. We want to relax and watch late night television- after all we deserve it. Sleep is just wasted time anyway. Have you ever used these excuses?

The truth is that people get more done on a full night's sleep because they are alert and able to concentrate. When you are tired you tend to drag.

Some of the symptoms and results of too little sleep:

  • weight gain
  • accidents
  • accelerates aging
  • disturbs blood sugar levels
  • increased blood pressure
  • heart problems
  • wears down the immune system
  • irritability, forgetfulness
  • inability to concentrate
  • lower reaction time

...and more

Sleep is as important to our health as exercise or eating right.

Here is how you can get better sleep:

Plan your time better so you can get to bed earlier.

Turn of the TV an hour before bed, because the brightness and quickness of it keeps you more awake

Plan a before bed routine of taking off makeup, reading, a bath, soft music or something relaxing half-hour before bed so you are ready to drift off

Journal or keep a notepad when rushing thoughts keep you from falling asleep

Watch what you think about sleep. If you think it is a waste of time you are less likely to make time for it. This is the most important step.

Stay away from exercise, nicotine, alcohol, and caffeine in the evening.



USA Today article
Sleep Foundation
30 Ways to Get to Sleep


How can you plan today to get to be earlier?


52 Tiny Changes Archive


PO Box 233 Zeeland MI 49464 Beth Dargis