Talia Shapero Adult Sleep Coaching Services, 822 Richmond Street West suite 102, Toronto, ON (2026)

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822 Richmond Street West Suite 102

03/20/2026

Does your sleep tracking data become a self-fulfilling prophecy?

Like, if your score is high, you feel more energized during the day and relaxed the next night where if you see a negative result, you feel tired and more grumpy?

Some really interesting studies have come out illuminating the subjective nature of how we feel we’ve slept.

In one study, participants were shown slightly altered sleep data - adjusted by only 5%. Those sleepers who were told their sleep was worse reported lower mood, felt less alert, and performed worse.The next night, these participants even woke up more often than the ones with the good data. In another study, insomniacs who were given more positive feedback than their actual data showed immediate improvements in mood, increased energy, and better subjective alertness. For either group, their sleep quality didn’t change, but due to the numbers they saw, their perception of it changed.

The placebo effect is real and powerful. Sometimes it’s helpful, but more often than not, people get hooked into their negative sleep score, which makes them feel worse. And then they start to worry about their sleep. And worry is the enemy of sleep! And then it becomes this feedback loop.

Sleep trackers can be useful but if you’re already worried about your sleep and putting a lot of thought and effort into how you’re going to sleep each night, my advice is to ditch the tracker. When you wake up, wait about an hour and then use your own judgement to measure how you feel - if you feel terrible, you don’t need a tracker to tell you that!

Where sleep trackers can be useful is when they’re being used as a trend tool to detect patterns over time. Instead of looking at your data each night, wait a week or two and notice if the quality of your sleep was impacted by the number of hours of sleep or exercise you got, caffeine or alcohol consumed, or other indicators.

03/12/2026

World Sleep Day is coming up tomorrow and it’s given me pause to reflect.

One of my biggest regrets in life is that I didn’t sort out my sleep issues earlier. My whole life up until 7 years ago I suffered from poor sleep and daytime exhaustion that eventually crescendoed into full blown severe insomnia.

I always thought that my sleep was unchangeable, this was just the way it was and I’d have to suck it up. When I finally treated my insomnia, I learned so much about sleep and discovered that my initial beliefs couldn’t have been further from the truth.

No one needs to endlessly suffer from bad sleep. There are reasons behind it. And there are things you can do about it. Sleep is a modifiable behaviour and you CAN change your sleep for the better! It’s not as hard as you think.

If you spend time and money into looking after your physical health and wellness and your diet, I want you to consider placing sleep up there on that same pedestal. Because good sleep will also strengthen those others areas you commit energy, time and money to.

When you sleep well in terms of quality and quantity, all of your body’s systems are optimized for best performance, including:
◾brain function (stress, learning, creativity)
◾physical health (building muscle, repairing tissues, immunity, heart health, fending off other diseases, overall metabolic health)
◾hormone regulation (hunger and metabolism, stress hormones, reproductive hormones)

Sleep is so interconnected to our health and well-being. If you’re not getting the rest that you need, book a complimentary discovery call with me to find out how I can help get you the sleep you deserve.

03/04/2026

On Sunday, March 8th, we turn the clocks forward and jump start our afternoon and evening light exposure. As someone who feels the urge to hibernate in the winter when the sun goes down, most of me welcomes this change BUT I’m also acutely aware of how the shift disrupts my sleep, alertness levels, digestion and even mood. And I know I’m not the only one. Twice a year, when the clocks move forward or back, my clients often complain how out of sorts they feel for days after these transitions.

How does losing just ONE hour of sleep have such an impact on us?

It’s primarily due to the shift in light exposure, which causes its own type of ‘jet lag,’ where we have to adjust our brain and body to a new schedule. Light exposure, or lack thereof, is one of the biggest influencers on our circadian rhythm, and in turn, our sleep/wake cycle. Getting enough natural light during the day and limiting bright light exposure in the evening can impact your ability to fall asleep, stay asleep, and feel alert during the daytime. When we change the clocks twice a year, fly to faraway places, or even just keep different bedtimes on weekdays versus weekends, we are disrupting our body’s natural rhythm.

Top tips to smoothly transition to Daylight Saving Time:

◾4 days before the clocks go back, gradually shift your bedtime 15 minutes earlier each night and wake up 15 minutes earlier. When the clocks spring forward, your body will already have prepared itself for the time change!
◾Shift your meals earlier, following the same schedule as above.
◾Turn on bright lights in your home as soon as possible upon waking and get outside (and take those sunglasses off!) for 15-30 minutes within a couple of hours of waking.
◾Anchor your wake time by keeping it the same as it was before the Daylight-Saving Time switch.

02/22/2026

Reasons couples sleep apart:
◾Snoring
◾Chronotypes
◾Temperature
◾Work schedules/sleep schedules
◾Children or pets
◾Differences in sleep habits (eg tv, laptop, phone)

I always find it interesting that as a society, sleeping apart is still stigmatized and even viewed as a failure in a relationship.

Growing up, my grandparents always slept in different bedrooms but had one of the most loving relationships I’ve ever seen. My grandfather snored like a mother*&$ and my grandmother knew that sleeping in a bed together was untenable and they were fortunate to have space to separate. My grandmother was also a confident badass and didn’t give a toss what anyone else thought. Despite the fact that he probably should have gotten screened and tested for sleep apnea, this arrangement worked for them.

I’m hoping that with increased awareness about the importance of sleep, the public will soften their view towards sleeping apart.

It’s not just about snoring. Some people are morning larks while some are night owls. Shift work may mean that someone has to wake up in the middle of the night to get to work or come home in the early hours, which may be disruptive to a sleeping partner. Room or bed temperature can play a big role when one likes it hot and the other likes it cool for sleep. Furry critters or small children may sleep in their parents’ bed and sometimes three’s a crowd! I’m pretty militant about no screens in bed but my husband loves scrolling and streaming later at night and this would drive me crazy if he did it in bed while I’m trying to get some shut eye.

So it’s complicated and multifactorial but the message I want to get across is DO WHAT WORKS FOR YOU AND YOUR PARTNER and try and work together towards sleep solutions instead of doing what society thinks you should do.

02/18/2026

Did you know that women are 3x as likely to suffer from insomnia if they have a snoring partner?

I have always been a light sleeper and I know that if I had a bed partner that snored, it would be a thorn in our relationship that we would have to address. Too often, when there is a snorer in a couple, they often aren’t aware of what they sound like or what the impact their snoring has because, well, they’re asleep. As a result, the person who has to listen to it ends up feeling frustrated, cranky and perhaps resentful and hopeless due to the situation and depending on how their partner responds. While sleeping in another room is a potential solution, most people don’t have the luxury of this option and/or feel that sleeping apart is problematic for other reasons.

Apart from the annoying disruption that snoring may cause to a bed partner, the person who snores may be at risk for a sleep-disordered breathing problem. Snoring should not be the norm yet society still views it as something that is cute (with kids) or annoying and/or funny (with adults). There are a range of different factors that may contribute to snoring (eg. medication, alcohol, weight gain) and snoring is often (but not always) a symptom of obstructive sleep apnea, which is a potentially dangerous sleep disorder to have if left untreated.

So if you have a partner that snores, instead of taking an attack approach (ie. “You’re driving me crazy, I can’t sleep or function during the day with you making all this noise!!), perhaps guide the conversation from a place of care and concern. Let them know that snoring is not a typical sleep behaviour and you’re worried that they may not be getting the oxygen they need at night, which may lead to other complications and suggest booking an appt with a doctor.

02/14/2026

What’s the best gift of all you can give to your snoring partner on Valentine’s Day? How about a requisition for a sleep study?!

As uns*xy as this sounds, having a partner who snores may wreck havoc on your relationship in a number of ways.

Snoring can be a big red flag for sleep apnea, a potentially serious sleep disorder that can cause irritability, mood swings and erectile dysfunction. Studies show that couples who are under-slept are more likely to fight with their partners and less likely to resolve difficult conflicts productively. And for the partner who has been up all night listening to their partner snoring? I’m thinking they may be less likely to want to heat it up in the bedroom on Valentine’s Day (or any other night!).

Some people talk about a “sleep divorce” when it comes to snoring and while I’m not entirely against this concept in the short term, I do believe that it’s more of a band aid solution and that the underlying cause of snoring should be addressed to fix the issue in the long term.

So on this Valentine’s Day, take your loved one to your GP!

12/31/2025

2025 almost wrapped up.

The end of the year is always a good time to reflect. What went well. What didn’t. What can be changed for next year.

January represents a time for new beginnings and change.

So what does this have to do with sleep?

Part of my job is to help people implement small, impactful changes over time that will have a compounding positive effect on their sleep and overall well-being. After I complete an initial assessment, I have a back end laundry list of things that my clients can change but I don’t give them this info all at once. Why? Because humans aren’t great at making big changes in one go. Think about the classic post new years resolution of hitting the gym several times a week after an indulgent holiday season. The first week you’ll go 3-4 times and feel great. The next week you’ll make it twice (things got busy at work!) then maybe once the following week and on week 4 you’re feeling unmotivated and disappointed that you couldn’t reach your stretch goal.

That’s why when I set targets with my clients, I make them achievable, practical and realistic, and individualized. This makes them feel good and motivates them towards continued small scale change that pays back increasing dividends.

So if you’re someone who is looking to improve their sleep but is worried about having to transform their life and habits to do so? Fear no more, that’s not my style! Give me a call and I’d be happy to chat to you about making positive changes for your sleep in 2025.

12/26/2025

Why is it that the most wonderfully perceived time of year when we’re together with family is also considered the most stressful time of year?

The answer is complex and differs for many (simple answer, it all goes back to our childhood?!) but the reality is, for many, the holiday period brings stress that can stop people from sleeping.

To fall asleep and stay asleep, your body needs to be in a calm, relaxed zone. The rest and digest response of your nervous system (ie the parasympathetic) needs to be activated. Stress and anxiety however, activate the fight or flight response, making it more difficult to sleep well.

One of the best ways to switch off the stress response (ie sympathetic branch of our nervous system) and activate the rest and digest response is through deep, diaphragmatic breathing exercises. Now breathing won’t solve all your problems but it will nudge your body from a physiological standpoint to get better prepped and relaxed for sleep.

I love the box breathing technique because it’s simple and can be done at any time, anywhere.

While this breathing technique can be practiced any time throughout the day, I often encourage my clients to integrate breath work into their pre-bedtime wind down routine to help induce a relaxation response for their mind and body. If you haven’t done breathwork before though, you may want to practice it first in the daytime, when the stakes are lower.

INSTRUCTIONS
Start breathing in and out in your regular state for a few rounds and notice how it feels and where your breath is coming from. Focus on taking breaths further down in your diaphragm, so that your belly is expanding when breathing in and contracting (moving up and in towards the rib cage) when you’re breathing out. You can place a hand on your belly for feedback assistance. Start breathing in through your nose and out through the mouth.
Inhale through the nose for a count of 4.
Hold your breath for a count of 4.
Exhale through your mouth for a count of 4.
Hold your breath for a count of 4.
Repeat 3 more times (or for as long as you’d like).

12/22/2025

For optimal sleep, turn your sleep environment into a cave - it should be cool, dark and quiet.

A couple tips:
-keep your room temperature cool at night, between 18-21 degrees C (your core body temp needs to be cool in order to fall asleep)
-consider using multiple thin layers of bedding so that you can fine tune your temperature throughout the night
-Use black out blinds or eye shades to block out any light coming in (also helps keep those melatonin levels high!)
-place your phone in another room and/or if you have an alarm clock, turn it away from you
-use earplugs or white noise to block out any disrupting sounds that might wake you up
-reserve your bed and bedroom for sleep and s*x only (if possible) to help stengthen the mental connection between bed and sleep

12/18/2025

Dec 18th
The alcohol-sleep paradox
As the holidays are coming up, I’d like to dispel the myth that alcohol puts you to sleep. While it does make you more relaxed and feel sleepy, it does not put you into a natural state of sleep as we know it. It rather sedates you like anesthesia does.

So what? What’s the difference? Why should you care?

The problem with an alcohol-fueled sleep is many-fold:
It fragments your sleep
It shortens your sleep
It robs you of deep, restorative sleep stages
It causes airway restriction (think snoring)
It dehydrates you
It leaves you feeling unrefreshed the next day, irritable, foggy-brained, the list goes on…

BUT…sometimes it’s worth it. And that’s ok. Part of my job as a sleep coach is to meet my clients where they are and look at their sleep habits and life from a top down, holistic perspective. While I know what alcohol can do to my sleep, I also recognize the benefits of going out with friends and having a few drinks and how that fills my cup in other ways that contributes to my overall well-being. So be kind to yourself this season but if you find that you’re using alcohol on an ongoing basis as a crutch for sleep, you may want to recalibrate in the new year.

12/14/2025

As we’re midway through the darkest month of the year, it’s more important than ever to ensure we’re getting enough bright light during the day, which helps strengthen our circadian rhythm and thus our sleep/wake cycle (and also improves our mood and energy levels). Light cues from the environment help our brain and body recognize when it is day and night and with the presence OR absence of light, our body releases alerting OR sleep hormones, such as melatonin and cortisol.

Consider doing the following to help ensure you’re getting enough light AND at the right time to regulate your sleep system:
◾get bright light exposure in the morning - natural sunlight is best within the first couple of hours of waking. 15-30 minutes is ideal with NO sunglasses but if that’s not possible, turn on bright lights in the home immediately upon waking and keep light levels high throughout the day.
◾get another boost of sunshine throughout the day. Midday is best but even popping outside for a few minutes at a time will send those signals to your brain that it is still daytime.
◾a few hours before bedtime, dim the lights in your home or use lamps instead of bright overhead lights.
◾an hour before bed, turn off devices that emit blue light (eg TVs, phone, computers). Blue light can suppress the production of melatonin, which is necessary for sleep.
◾keep your bedroom dark - turn your alarm clock away from you, install room darkening blinds or curtains or use eye shades if you are sensitive to light

12/10/2025

Sleep is a time when our mind and body repairs and restores itself and included in that restoration is the repair and rejuvenation of our skin. During the night, our body enters recovery mode and it clears away toxins and other things that we don’t need and creates new cells that help heal our skin from any damage done during the day.

So get your beauty sleep.

Talia Shapero Adult Sleep Coaching Services

03/20/2026

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