YOU SNOOZE, YOU LOSE: 5 Tips For Better Sleep

Question: How did you sleep last night? Did you have trouble falling asleep? Staying asleep? 

For the past 15 years or so, I have dealt with poor sleep. I never have an issue with falling asleep because I go, go, go all day so once I get horizontal I pass out. Just ask my husband- I rarely make it through a movie and– poor guy, he has to rewatch many episodes of our latest Netflix obsession so I can get caught up. But, for years I tossed and turned in the middle of the night until I started making some changes.

Our entire life suffers if we aren’t sleeping well. It’s time to start snoozing better and losing the daytime crankiness, cortisol imbalance which can lead to weight gain, anxiety, brain fog, back pain and even wrinkles.

Here are the changes I made that have transformed my sleep:

1.WHITE NOISE: The sound of white noise mimics the “swishing” sound when we were in the womb. It’s comforting and gets us into a state of relaxation. Luckily, Aaron also loves to sleep with the sound of white noise. We have a small Vornado fan that does the trick and doesn’t take up much space. When I travel, I use a sound app. ITunes has a free white noise app I play on my iPad.



2. CREATE A NIGHTIME ROUTINE: Is your nightly routine scrolling through social media on your phone while you’re laying in bed? No wonder you can’t sleep well. You may read a controversial tweet that upsets you or your friend posts an eyebrow raising Instagram photo that sets you off. I started a rule many years ago after I got married that the phone does not go to bed with us. Yes, we have it plugged in to charge in our room, but I turn it to silent the moment Aaron and I start winding down for the day. It’s important to me to be present with my man and he reciprocates. I know you moms need to have your phone on when your kids are out, but just limit your time texting and reading emails on your phone when you’re preparing for bed. A long hot bath is a better choice! I also pray and/or think of things during the day to give gratitude for when my head hits the pillow.



3. DARK ROOM: I am very sensitive to light and cannot sleep unless it’s pitch black. We have heavy dark drapes to block out all light including street lamps, the moon and early morning sunlight. When I travel, I carry a cute eye mask for the plane or hotel room without a blackout shade.



4. GET CUDDLY & COMFY: I deal with lower back pain due to scoliosis and being flat footed. About 5 years ago, I began sleeping with a super soft pillow between my knees. This has transformed the way I sleep! I call that pillow my “Huggy”. Yes, at 45 I named my pillow. LOL! But, that’s exactly what I do to it. As a side sleeper, I hug it all night long. Plus, I’m a bit knock-kneed and the pillow keeps them from resting against each other. Ouch!  Also, pay attention to your mattress and how old it is. An old mattress or the wrong mattress is usually the first culprit to poor sleep. Make sure you’re wearing comfy PJ’s too. Natural fabrics like cotton breath better and looser items are less constricting. [via Victoria’s Secret]




5. BALANCE HORMONES: Many women opt for a sleep RX when what they really need is to get their hormones balanced. Remember sleeping like a baby in our 20’s and early 30’s?! Ahhh, that was glorious until our hormones started changing. Insomnia in perimenopausal women makes us even more cranky and foggy brained during the day. When I haven’t slept well, I actually feel slightly depressed. I am a girlie who needs lots of sleep! I cannot function on minimal sleep and you certainly do not want to be around me either. I have been known to bite off a few heads or two when I’m sleepy and/or hungry. Just keepin’ it real! As you know, this past August I got Bio-identical Hormone Replacement Therapy and one of the first things my practitioner, Heather Newman at Etre Belle told me was I would start sleeping better with both the Progesterone and Testosterone supplements. YeeHaw! She was right. Before the hormone therapy, I would wake up 4-5 times a night. Of course, I would get up to pee then get back in bed and toss and turn and think about everything from walking the dog, that load of laundry that had piled up, the blog idea I needed to write and WHY THE HELL CAN’T I GO BACK TO SLEEP!!!! When I finally did get out of bed in the morning, I was exhausted. Now, I wake up about once to pee and then sleep through the whole night.  I wake feeling refreshed, clear headed and in a better mood. Hallellujahhhhhh!!! 


Remember, our body is healing while we sleep. Sleep builds our immune system, tissue regrows (less wrinkles) and our organs reset.

Take care of yourself, sista!

Share. Comment. Always love hearing from you.

Go kick butt this week,





Get Your Sassy (and sanity) Back [Candid Video]


I am thrilled to report that after just 6 weeks of starting the BioTe bio-identical hormone replacement with Heather Newman at Etre Belle

I’ve got my sassy back!


Since my early 30’s, I have suffered from debilitating PMS. Let’s just say you did not want to come anywhere near my direction when I was PMS’ing! I was like the wicked witch of the west and would unleash my flying monkeys on anyone who crossed me.  Luckily, for my friends and family I usually tried to hole up that week and became very antisocial. Maybe I just didn’t want anyone to meet the witch in me. I got on a birth control pill designed for PMDD and that didn’t help much so I got on an anti-depressant. I was also going through a spiritual healing at the time so add that to out of whack hormones and I was just a hot mess.  I wish I had known to get my hormone levels checked way back then! We never think that peri-menopausal symptoms can start that young, BUT –THEY DO SISTAS!

It’s my mission to share anything I’ve learned that could make your journey better. If you are suffering from horrible PMS, migraines, foggy brain, mood swings, poor sleep, sluggish energy and low libido please go get your hormones checked. Make sure you go to a functional medical practitioner specializing in bioidentical hormones who will run an extensive bloodwork panel.

To give you an idea of why I was so exhausted, my testosterone level for my age and weight should have been at a 75 and I was -3. After much research, I just knew I had to try the testosterone pellets. They are implanted into a small incision in your upper bootie so there’s a slow release into your system over 3-4 months. It’s a super simple and pain free procedure.


My thyroid and progesterone levels were also extremely low so I’m taking a natural progesterone pill and NatureThroid. Strangely, my Vitamin D level was also very low so I’m taking a sublingual D3 supplement. I was taking Vitamin D3 daily, but obviously I wasn’t taking the proper dose. That was a wake up call because although I’m religious about taking my vitamins daily it doesn’t mean I’m getting enough.

I’m going tomorrow to get my bloodwork checked again to see exactly how my all my levels are doing. It’s vital to keep up with your bloodwork to ensure you are getting the proper amount of hormones.

LADIES, please make your health a priority! We shouldn’t be drudging through life with no energy and depressed half the month. Seriously, I would feel awful the week before my period AND the week of my period so that is half of my life.  That simply just sucked.


Go get your sassy & sanity back!

Love Your Spiritual Spitfire,





Hello Gorgeous!

I shared this berry smoothie on social media a few days ago and it got people talking so I wanted to make sure you blog sistas got it too. When I was in my early 30’s, I suffered from hormonal cystic acne around my chin. I was left with some scarring, a lighter wallet from wasting money on dermatologists and emotional anguish because my face was part of how I made a living in front of the camera. It took a toll on my self-esteem! This sucked. This had to STOP. I was miserable. I took matters into my own hands and began researching how our hormones are effected from the foods we eat.

Check out my findings in this video>> 

I am religious about my daily serving of blueberries and strawberries! This has been part of my lifestyle for over 5 years now and I rarely get a cystic zit anymore. Hallallujah!

The smoothies recipe is quick and easy:

  • 1 CUP Almond Milk (unsweetened without added sugar)
  • Serving of your favorite vanilla whey or pea protein powder
  • 6 Chopped Medium Strawberries
  • 2 Small Handfuls of Blueberries
  • Dash of Cayenne Pepper
  • For additional antioxidants, add spinach and a tablespoon of coconut oil.


Today, a month before my 45th birthday, I am treating myself to bio-identical hormone therapy! I am so excited for my first appointment to start the pellet therapy at Etre Belle. Ladies, please do not ignore the signs. I have been living on an emotional roller coaster the past year. (I’m sure being on a stressful reality show didn’t help either LOL!!) My moods are all over the place and it makes me feel crazy. I’m typically a high energy, sharp minded gal and I’ve been so sluggish and foggy brained. Do not wait until you are in full menopause to get your hormones balanced.



Bio-Identical Hormone Replacement at Etre Belle
Overcome the effects of aging related to hormone decline. Bioidentical hormones are identical in molecular and structural function to the hormones produces in the human body. Different from synthetic hormones, which are created in labs, bio-identical hormones are more easily metabolized and create fewer side effects. Hormones that may be out of balance are estrogen, progesterone, testosterone, cortisol, DHEA and thyroid hormones. Benefits of hormone replacement include:

  • Relief from hot flashes and night sweats
  • Decreased irritability and mood swings
  • Weight loss and decreased body fat
  • Increased libido
  • Higher energy levels
  • Improved skin elasticity (less wrinkles)
  • Improved memory
  • Better sleep
  • Decreased effects of osteoporosis
  • Enhanced quality of life

Testing and analysis for hormone replacement treatments are done to determine specific, individual needs and include:
Complete Thyroid Panel, Complete Blood Count, Testosterone Total and Free, Estrogens, and Progesterone along with Metabolic Function, Lipid (cholesterol) Levels, Markers for Inflammation and Disease Screening for Diabetes.

I am excited to log my experience and results! We should all be living a vibrant and energetic life. Nowadays, many women start perimenopause in their 30’s so please pay attention to your body.

We can turn hormone hell into hormone heaven!

Love, Tiff