Amber Simpson

14/07/2024

I now have FREE downloadable resources available on my Eunoia Wellness Counseling website! These handouts are designed to empower you with valuable information and practical tips to enhance your sleep and well-being.

From understanding CBT-I to tracking your daily wellness to science-based articles on CBTI, the resources cover a range of topics to support your sleep and wellness journey. If you don’t see what you need, feel free to reach out via the form on the site.

Visit the link in bio to explore the resource section under Self Empowerment and start downloading today!

11/03/2024

Happy Sleep Awareness Week!

Now's the perfect opportunity to reset our sleep routines, especially in light of the recent Daylight Saving Time change. Embrace this week as a chance to evaluate and improve your sleep habits for better health and well-being. Let's not let an hour shift disturb our rest; instead, use it as a catalyst for lasting sleep improvement. How are you adjusting your routine to welcome better sleep? Share your strategies and experiences!

18/02/2024

What is the difference between sleep hygiene and CBTI (Cognitive Behavioral Therapy for Insomnia)? If you thought they were the same, you're not alone. Discover the difference in my latest blog post.

Read more and embark on your journey to better sleep: https://www.eunoiawellnesscounseling.com/blog/decoding-sleep-solutions-unveiling-the-contrast-between-sleep-hygiene-and-cbti

Struggle to fall or stay asleep? Discover the key differences between Sleep Hygiene and Cognitive Behavioral Therapy for Insomnia (CBTI) and find out which sleep solution is right for you. Dive into our comprehensive guide to beating insomnia, improving sleep quality, and embracing a restful night.

14/02/2024

Happy Valentine's Day! ❤️ As we celebrate love and connection, lets acknowledge a common aspect of many relationships: sharing a bed. While it symbolizes closeness, it can also introduce sleep disturbances for some couples. Studies suggest that differences in sleep cycles, preferences, and habits can impact overall sleep quality, which in turn, affects our health and well-being.

However, the act of sharing a bed has been found to foster emotional intimacy and a sense of security, which can enhance relationship satisfaction. The key lies in finding balance and solutions that cater to both partners' needs. Here are a few strategies to improve shared sleep experiences:

- Communication is Key: Discuss sleep preferences and concerns openly. Understanding each other’s needs is the first step towards better sleep together.

- Compromise on Comfort: Invest in a mattress that accommodates both preferences, consider separate blankets if one partner moves a lot, and explore solutions for snoring or other disturbances.

- Sync Your Sleep Schedules: If your schedules allow, try to go to bed and wake up at the same time to enhance your sleep routine and quality.

- Create a Relaxing Bedtime Ritual: Engage in activities that both find relaxing, such as reading or gentle stretching, to signal your bodies it’s time for sleep.

- Seek Professional Advice if Needed: If sleep disturbances are significantly impacting your rest, consulting with a sleep therapist might offer personalized solutions and strategies. Check out my link in bio for more information on my website about CBTi.

Embrace the benefits of sharing your sleep space by addressing the challenges head-on. Let this Valentine’s Day be the beginning of not just sharing dreams but also achieving them through restful, restorative sleep. 🌜💑

09/02/2024

In the spirit of February heart month, it's important to talk about the connection of cardiac health and sleep. Research reveals a direct link between sleep quality and heart health. Adults sleeping less than 7 hours per night may face an increased risk of heart disease, high blood pressure, and diabetes—conditions closely tied to cardiovascular health. Sleep disorders, such as sleep apnea and insomnia, not only disrupt our sleep but significantly elevate the risk for heart attacks, stroke, and hypertension. Prioritizing sleep is not just about feeling rested; it's about keeping your heart functioning at its best. Tonight, let's commit to giving our hearts the rest they deserve.

31/01/2024

January Sleep Check-In: Celebrating Progress and Setting Future Goals

As we bid farewell to the first month of 2024, it's the perfect time to pause and reflect on our sleep journeys. Whether you've made big strides or are just starting, every step towards better sleep is worth celebrating!

Reflect on Your Sleep Goals
Think back to the sleep intentions you set at the beginning of the year. How have you progressed? What challenges have you faced, and how have you adapted?

Celebrate Your Victories
Even small improvements are significant. Maybe you've established a more consistent bedtime or found a relaxation technique that works for you. Let's celebrate these wins!

Plan Ahead
What will you focus on in the coming months? Maybe it's refining your bedtime routine, improving your sleep environment, or continuing to work on dietary changes.

📆 Your Action Steps:

- Reflect and Write: Take a moment to jot down your sleep achievements and challenges from this month.
- Set Realistic Goals: Based on your reflections, set one or two achievable goals for February.
- Stay Committed: Remember, improving sleep is a gradual process. Stay patient and committed to your goals.

How has your sleep improved this month? What new goals are you setting for February? Share your experiences in the comments – let’s inspire and support each other on this journey!

Here's to a year of restful nights and vibrant days!

25/01/2024

Move More, Sleep Better: Enhancing Sleep Quality Through Daily Movement

It's often said that a healthy body leads to a healthy mind, and this couldn't be truer when it comes to sleep. Let’s delve into how daily movement can transform your sleep experience:

Movement and Sleep: A Dynamic Duo: Regular physical activity, be it yoga, walking, or even gardening, can significantly improve the quality of your sleep, especially if you struggle with sleep disturbances. It’s not just about intense workouts; it’s about staying active.

Timing is Everything: While movement is beneficial, its timing is crucial. Engaging in physical activity too close to bedtime can be counterproductive, as it might leave you feeling energized when you should be winding down.

Gentle Evening Activities: Opt for more relaxing movements in the evening. Gentle stretching, tai chi, or a leisurely walk can be perfect for setting the stage for a good night’s sleep.

🏃‍♀️ Your Movement Plan:

- Find Activities You Enjoy: Whether it's a morning jog, a midday dance break, or an evening walk, the key is consistency and enjoyment.
- Avoid Stimulating Activities Before Bed: Aim to complete any vigorous activities at least 3 hours before bedtime.
- Incorporate Relaxing Movements in the Evening: Gentle stretching or yoga can be excellent ways to relax your body and prepare for sleep.

How do you incorporate movement into your daily routine? Have you noticed a difference in your sleep quality with regular physical activity? Share your experiences and tips in the comments!

Movement is not just about fitness; it's a pathway to rejuvenating sleep!

23/01/2024

What an awesome way to kick off 2024 with an opportunity to sit down with Bold Journey on the segment of Working Hard in 2024: Keeping Work Ethic Alive. I had a great reflecting on my early days in Mendota, Illinois that laid the groundwork of solid work ethic. In the article, I also share about qualities that drive success, some personal advice and keeping the momentum of 2023 energy fueling our steps of 2024.

Dive into the full conversation here - https://boldjourney.com/news/meet-amber-simpson/

I’d love to hear your thoughts and experiences on maintaining a strong work ethic and staying motivated. Let’s inspire each other with our stories and aspirations for the year ahead!

Feel free to share, comment and start a conversation. Here’s to a year filled with personal growth and achievements!

We recently connected with Amber Simpson and have shared our conversation below. Hi Amber, thanks

20/01/2024

Rethinking the Role of Social Workers in Hospitals - A Call for Change

I have spent over 20 years in the healthcare sector in different capacities, observing the underutilization of Social Workers in acute hospital settings. Despite holding master’s degrees and clinical licensures, social workers are often confined to discharge planning and resource linkage roles. While these tasks are essential, there is an untapped potential in our skill set that can transform patient care.

Imagine a healthcare system where Social Workers are empowered beyond discharge planning. Hard to imagine, right?! That is because another soap box of mine is the societal gap in understanding the full bandwidth of what Social Workers can contribute. I’ll save that speech for another day.

Think about the impact of fully utilizing our skills in therapeutic interventions, illness adjustment, crisis management, and brief coping skill development. Providing patients is a toolbox to succeed outside of the hospital instead of just handing them a paper of resources that we know is either getting left behind in the hospital room or being thrown away. This approach is not just about offering better care and doing what is right for the patient; it’s also about creating a financially sustainable model for healthcare systems and cost-effectiveness for patients.

Why? Because integrating comprehensive social work services has a direct financial impact to the hospital and patient. To name a few, it can lead to reduced length of hospital stays and fewer admissions. This means significant cost savings for healthcare facilities, not to mention the positive outcomes for patients. There is a direct link between medical illness and mental health; so lets bridge the gap. We’re talking about a holistic healthcare approach that acknowledges the vital role of psychosocial factors in health and medical treatment.

As healthcare professionals, we must advocate for a system that recognizes and harnesses the full potential of clinical social workers; as they are essential providers of the multidisciplinary medical treatment team. It’s time to shift the paradigm and embrace a more integrative approach to patient care.

Go ahead, change my mind. I’d love to hear your thoughts and more importantly, the rationale. Have you witnessed the impact of expanded clinical social work roles in healthcare settings? Let’s talk about it.

16/01/2024

Ever wondered how what you eat impacts your sleep? Let’s check out this cool connection and make your meals work towards improving your sleep quality

Sleep-Supporting Nutrients: Foods rich in magnesium, protein, melatonin, and tryptophan can significantly enhance your sleep. Think almonds, yogurt, and turkey. They're not just tasty; they're your allies for a good night's rest!

Night-Time No-Nos: Heavy meals, caffeine, and alcohol might be tempting, especially in the evening, but they can be disruptive to your sleep. These can cause discomfort, heartburn, or stimulant effects that keep you awake.

💧Hydration Balance: Drinking enough water is crucial, but timing is key. Aim to reduce fluid intake before bedtime to minimize nighttime awakenings.

🥗 Your Sleep-Friendly Diet Tips:

✔Incorporate Relaxation-Boosting Foods: Add cherries (a natural melatonin source) and fatty fish (rich in omega-3) to your diet.
✔Mind Your Caffeine and Alcohol Intake: Try to avoid these, especially in the latter part of the day.
✔Dinner Timing: Have your last meal 2-3 hours before bed to give your body time to digest.

🌜 Have you ever noticed a change in your sleep quality based on your diet? What are your go-to foods for a restful night? Share in the comments and inspire our community with your sleep-friendly diet choices!

Eating right isn't just about keeping fit and healthy; it's about fostering restful nights and energetic days!

10/01/2024

I preach these two words to my clients: Grace and Consistency. They are the cornerstone of restful sleep!

Why are they so important? Let’s break it down:

Grace: Don't be hard on yourself if your sleep schedule isn't perfect. We didn't get here over night; thus, we aren't going to change it over night. Sleep is a journey, not a destination. Allow yourself grace and compassion.

Consistency: Doing the same thing on repeat helps us retrain our brain and form good sleep habits. A regular sleep routine is key. Consistency helps your body to recognize when it’s time to relax and prepare for sleep. Aim for consistency in your bedtime and wake-up time – yes, even on weekends, holidays and vacations!

Your Action Steps:

✔️Set a Regular Schedule: Pick a bedtime and wake-up time that works for you and stick to it.
✔️Create a Relaxing Bedtime Routine: Whether it's reading, meditating, or a warm bath, find what helps you wind down.
✔️Be Patient: Building a habit takes time. Celebrate small wins and be patient with yourself.

How are you showing and/or allowing yourself grace? How are you keeping yourself consistent? Share your tips in the comments below. Let's learn from each other and make our nights more restful!

Remember, a journey of a thousand miles begins with a single step – or in our case, a good night's sleep!

05/01/2024

Welcome 2024 with a promise of better sleep! Today, let's set SMART (Specific, Measurable, Achievable, Relevant, Time-Bound) 2024 sleep goals. Whether it's aiming for 7-8 hours of sleep each night, establishing a relaxing bedtime routine, or reducing screen time before bed, let’s make sleep goals clear and achievable. Share your sleep goals for 2024 in the comments!

02/01/2024

After the holidays, it's common to feel a bit out of sync with our regular sleep schedule. Now is a great time to reset. Gradually adjust your bedtime and wake-up time to your usual routine. This gradual shift can help your body's internal clock recalibrate and improve your overall sleep quality. Here's to a restful start to the new year!

31/12/2023

New Year's Eve often involves staying up late, but it's still important to listen to your body's sleep cues. If you feel tired, give yourself permission to leave the party early. Prioritizing sleep on New Year's Eve can set a positive tone for your sleep habits in the coming year. Happy New Year and sweet dreams!

25/12/2023

On Christmas Eve, excitement and late-night festivities may make it hard to settle down for sleep. A helpful tip is to avoid heavy meals and caffeine close to bedtime. Instead, opt for a warm, non-caffeinated drink like herbal tea to soothe your body into a restful state. Merry Christmas with the gift of good sleep!

14/12/2023

Hanukkah brings joy and light, but it can also disrupt our usual sleep patterns with late-night gatherings. To balance celebration with rest, consider practicing relaxation techniques before bedtime. Gentle stretching or breathing exercises can help calm the mind and body, making it easier to fall asleep. Wishing everyone a peaceful and restorative Hanukkah!

11/12/2023

As the holiday season approaches, our routines often change, which can impact our sleep. It’s important to stay mindful of our sleep needs during this busy time. One helpful tip is to create a 'wind-down' routine each night, which might include reading a book or practicing mindfulness to signal to your body that it’s time to sleep. Let’s enjoy the festive season while keeping our sleep health in check!

15/11/2023

🌙 Unlock Better Sleep with CBTi! 💤

Curious about Cognitive-Behavioral Therapy for Insomnia (CBTi)? Dive into the latest infographic for the lowdown on how CBTi can transform your sleep.

Learn how to:
- Improve sleep quality
- Enhance sleep duration
- Reduce disturbances
- Boost daytime alertness

Share this post with anyone in need of a good night's sleep! 🌙💬

10/11/2023

Hey there, Sleep Enthusiasts! Did you survive the recent Daylight Saving Time change? 🕰️ It's that time of year when our clocks "fall back," giving us more darkness in the evening. Adjusting to the shorter days can be a bit of a challenge. Here are some tips to help with your sleep:

🌅 Maximize Daylight Hours ☀️
With the sun setting earlier, it's essential to make the most of the daylight hours. Spend time outdoors during the day, whether it's going for a walk, enjoying lunch in a sunny spot, or taking breaks to soak up natural light. Exposure to daylight helps regulate your body's circadian rhythm, making it easier to adjust to the time change.

💡 Light Therapy 💡
If you're struggling with the time change and feeling a lack of sunlight, consider using a light therapy box. These devices emit bright, natural light that can mimic sunlight and help regulate your sleep-wake cycle. Just 20-30 minutes of light therapy in the morning can make a significant difference in your adjustment.

😴 Maintain Consistent Sleep Schedule 😴
To help your body adapt, try to maintain a consistent sleep schedule, even on weekends. Going to bed and waking up at the same time every day helps reinforce your body's internal clock, making it easier to fall asleep and wake up at the desired times.

🚫 Limit Screen Time Before Bed 🚫
Avoid screens like smartphones and tablets at least an hour before bedtime. The blue light emitted by screens can interfere with the production of melatonin, a hormone that regulates sleep. Opt for relaxing activities like reading a book or taking a warm bath instead.

🧘‍♀️ Relaxation Techniques 🧘‍♂️
If you find it challenging to adjust to the time change, try relaxation techniques like deep breathing, meditation, or gentle yoga before bedtime. These practices can help calm your mind and prepare your body for restful sleep.

Remember, it's entirely normal to take a little time to adapt to the time change. Be patient with yourself and prioritize your sleep.

05/10/2023

***CBT-I Announcement***
Due to overwhelming interest in CBTi sleep treatment (which is amazing), I do have a slight few week waitlist. You are welcome to join the wiatlist as it moves quickly with program being 6-weeks long. For more information and connecting visit - www.eunoiawellnesscounseling.com

Hi, I’m Amber, your new Sleep Therapist! I provide sleep/insomnia treatment in Houston, Texas. Additionally, I specialize in anxiety and stress treatment. I’m an integrative therapist meaning I combine CBT and DBT with yoga, nutrition and art. I provide walk and talk therapy locally in Houston, ...

15/09/2023

Kindness is everywhere and today I had a humbling experience. Today, my phone was blowing up more than normal with sleep deprived people wanting help after reading an article in the Houston Chronicle. I have done articles in past but not with the Chron. So naturally, I Googled myself and read this amazing article of someone thriving after getting better sleep. With the right sleep team (such as an amazing sleep physician Dr Verma at UT Health Houston) there is help and a brighter future with quality rest. I'm beyond humbled with the thoughtfulness and kindness shown. You just never know who's watching and I'm so happy to be apart of all of my clients sleep journeys.

Houston Chronicle article - https://www.houstonchronicle.com/health/article/radio-host-solves-insomnia-problem-18360319.php -24166770

For more information on my private practice to get started on your sleep journey visit - www.eunoiawellnesscounseling.com

Retired radio host Paul Orseck’s case is a reminder that sleep disorders can develop...

15/08/2023

New blog alert - Unlocking Peak Performance: The Science of Sleep Optimization for High-Achievers. Read here: https://www.amberscoaching.com/blog/unlockingpeakperformance

Are you ready to take your performance to the next level? Quality sleep is not just a luxury but a crucial foundation for reaching your peak potential. Scientific evidence reveals the profound impact of restful sleep on cognitive functions, emotional well-being, and overall success. Elevate your productivity, make well-informed decisions, and conquer your goals with clarity and focus.

Discover the science behind sleep optimization for high-achievers. Elevate your cognitive performance, well-being, and productivity today!

03/08/2023

Why sleep is often referred to as the golden chain?
🔗 Link 1: Physical Restoration. During sleep, our bodies undergo a process of physical restoration. Muscles and tissues repair themselves, and the immune system strengthens to ward off infections and illnesses. Studies have shown that deep sleep is essential for the production of growth hormone, which aids in cell regeneration and tissue repair. Without this link, our bodies would lack the rejuvenation needed to function optimally.
🔗 Link 2: Mental Rejuvenation. Sleep is vital for our bodies but also for our minds. While we sleep, the brain consolidates memories, processes emotions, and clears out unnecessary information, allowing us to wake up with a fresh outlook. Lack of sleep disrupts these cognitive processes, leading to difficulties in concentration, memory, and emotional regulation. A well-rested mind is the key to improved focus and mental clarity.
🔗 Link 3: Emotional Balance. A good night's sleep can make a world of difference in our ability to handle stress and maintain emotional balance. Research has shown that sleep deprivation can increase feelings of irritability, anxiety, and even lead to mood disorders. With the golden chain of sleep, we can better navigate life's challenges with a calm and positive mindset.
🔗 Link 4: Energy and Vitality. Sleep is the powerhouse that charges us for the day ahead. When we sleep well, we wake up feeling energized and ready to take on the world. Adequate sleep contributes to improved physical performance, higher productivity, and an overall sense of vitality. Without this link, we may find ourselves sluggish, fatigued, and unable to reach our full potential.
🔗 Link 5: Long-Term Health. Sleep is intricately connected to our long-term health. Consistent poor sleep has been associated with an increased risk of chronic conditions such as heart disease, diabetes, and obesity. On the other hand, ample and restful sleep supports a healthier cardiovascular system, balanced metabolism, and overall well-being.
Tonight, as you drift off to sleep, remember that you are embracing the golden chain that binds your health and vitality together.

26/07/2023

A few updates completed on my www.eunoiawellnesscounseling.com site. Squarespace and Google have made it a smooth learning process over the last few years to create, code, and design my websites. Doing it myself, has not only given me something new to learn and explore, but having a greater respect to those who do this for their career.

Hi, I’m Amber, your new Sleep Therapist! I provide sleep/insomnia treatment in Houston, Texas. Additionally, I specialize in anxiety and stress treatment. I’m an integrative therapist meaning I combine CBT and DBT with yoga, nutrition and art. I provide walk and talk therapy locally in Houston, ...

22/11/2022

Thanksgiving is right around the corner. Adding sleep to your holiday wish list is important. Sometimes, we neglect our sleep thinking "we can sleep when we are dead." But to function at our best, sleep is a priority. This season, lets take a moment to be thankful for our sleep and wellness.

What reason are you most thankful for towards what good sleep provides you?

17/11/2022

Typically, I create my own pic for posts but this is not my creation. It's too good though not to share. This is a great diagram of Ayurvedic daily routine that not only discusses nutrition but also movement, sleep, meditation, socializing, etc.

Ok, so what is Ayurveda? It is the science of life. It’s the sister science to yoga; an ancient tool for balance and wholeness. There are 3 types of doshas (means our constitution): Vata, Pitta and Kapha. Knowing more about your dosha can help have nutritional balance and wholeness that is right for you.

Drop some comments below what your dosha is and your favorite food to balance it.

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11/11/2022

Hey-o! Been little MIA from social media and thought I'd pop on here to share a little about me for any newcomers and provide some updates.

I'm Amber, a LCSW-S, owner of Eunoia Wellness Counseling. I am a Sleep Therapist, which means I specialize in treatment of insomnia. Additionally I specialize in anxiety treatment along with stress and adjustment concerns. I focus on whole health and wellness. I've been in the healthcare field for many moons and a program developer for mental health services within healthcare systems. I also offer supervision hours for LCSW licensure for IL and TX folks.

I am certified in Mental Health Integrative Medicine and Anxiety. I support my clients with the combination of evidenced based modalities like CBT and DBT with holistic approaches such as nutrition, yoga and art. I'm also a 200RYT and Ayurvedic Nutritionist and incorporate these into individual sessions.

I believe that one small thing today can make a better tomorrow. If you are ready to take back control of your wellness, contact me today to get started. I’m currently providing telehealth statewide in IL and TX or walk-n-talk option locally in Houston.

For more info or to get started on your wellness, check out my website in bio