Talia Shapero Adult Sleep Coaching Services

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Talia Shapero Adult Sleep Coaching Services

Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Talia Shapero Adult Sleep Coaching Services, Health & Wellness Website, 822 Richmond Street West suite 102, Toronto, ON.

As a sleep coach, I help identify the imbalances that are impacting your quality of sleep and put together a plan to get your sleep on-track for lifelong improvement.

11/22/2025

Last post, I talked about my morning routine but I want to shift your attention to the night.

Creating a bedtime routine is super helpful - if you’re doing a consistent set of purposeful and relaxing activities each night before bed, that is going to send signals to your brain and body that you’re safe, you can relax and anticipate sleep. There are so many ways to recharge and restore yourself and it doesn’t have to be this whole long drawn out thing, it can be 20-60 min.

Choose activities that are relaxing, enjoyable but not overly stimulating -Maybe it’s reading or listening to music, or tidying or folding laundry or deep breathing or journaling, stretching, a sound bath, a yoga nidra practice or watching an old rerun of your favourite TV show. Whatever you do, try and make this a habit.

And if you are someone who scrolls on socials right before bed and wants to break this habit, start with a small goal. For a week, try cutting out device use 10 min before lights are turned out and plan to do something else during that time. After a week, see if you can do 20 min and so on.

11/18/2025

I always tell people that so much of what we do — or don’t do — during the day can have a real impact on our alertness levels and quality of sleep. Of course, your sleep environment matters: keeping your space dark, quiet, and cool, and having a comfortable mattress is important but daytime habits play a huge role in setting you up for better rest.

One of the best ways to support that is by creating an intentional morning routine. Starting the day with a positive mindset can give you a sense of peace and a boost of energy that carries through the rest of your day. That could look like journaling a few things you’re grateful for, doing some light breathwork, enjoying a warm drink, chatting with a loved one, spending a few quiet minutes outside or stretching or moving your body. And if there’s one thing to avoid first thing in the morning — it’s reaching for your phone. Scrolling can spike stress or stimulation before your body’s even awake. We’re all so plugged in throughout the day, so being kind to yourself by delaying that screen time, even by just 10 to 30 minutes, can make a big difference.

11/16/2025

An Endy survey came out this fall showing that the vast majority of young Canadians feels overscreened and underslept.

As a sleep coach, my stance is that not all screens are created equal - for some, it may interfere with sleep but for others, watching an old rerun of your favourite TV show before bed is actually very relaxing and may promote sleep initiation.

Would I recommend doomscrolling the news or going down a TikTok rabbit hole? Probably not because these things tend to activate our brains (think increased dopamine and cortisol production) at a time where we want to be winding down. But sometimes it takes a little bit of experimentation to see what works or doesn’t work for you.

In general, when it comes to screens, I offer the following advice:
◾try to avoid reaching right for your phone as soon as you wake up
◾aim to put away devices at least 30 min before bed
◾try to avoid any “productive” screen activities at night right before bed - eg. online shopping, work
◾try to avoid any over-stimulating screen-based activities right before bed - doomscrolling, social media

BUT - it’s not always so clear cut. I do a lot of experimentation with my clients to figure out which devices are helpful or harmful for their sleep. Is it the activation component of what they’re doing? It is purely a time-displacement issue - eg. they are getting less sleep because they are hooked on their phones? Is it an issue with blue light? (probably not - new research has shown that the blue light from our home devices may not be impacting our melatonin levels as much as we once thought). It’s complex and multi-factorial. Do I think that we should all be off our phones less in general? That is a resounding YES! But that's a whole other issue….

If you’re having trouble sleeping and feel like it may be related to your screen use, book a complimentary call with me and we can talk about how I can help.

11/14/2025

Alongside EXERCISE and NUTRITION, SLEEP is a fundamental part of wellness, and more research is being uncovered that shows how it vastly affects the other two pillars of health, as well as a range of other systems in our bodies.

When you sleep well, your hunger and fullness hormones are better regulated. Your body metabolizes food more quickly. You make better eating choices and crave more nutrient dense foods. When you sleep poorly, the opposite is true on all fronts.

When you sleep well, your body repairs and strengthens its muscles and tissues. Your body recovers more quickly from injury or illness. You have more energy and endurance for physical activity. When you sleep poorly, the opposite is true on all fronts.

While exercise and nutrition are important, quality sleep is needed to advance and maximize their effectiveness.

To read more about sleep and its function, check out my blog post titled “Sleep: The Third Pillar of Health” on my website.
*link in bio

11/12/2025

A lot of people report having disrupted sleep patterns and feeling less energized after the clocks go back.

But there's good news!

Even though the days feel shorter and we get less sunlight during the winter months, the move back to standard time actually aligns more closely with our body’s natural rhythm, which is beneficial for sleep and health.

Try these tips to help regulate your sleep and daytime energy levels:
◾Wake up around the same time each day
◾Set a screen-free intentional morning routine to help regulate your nervous system and boost alertness - maybe it’s some quick breathwork, journaling a few things you are grateful for, having a warm drink or catching up with a loved one
◾Blast the lights and open your curtains as soon as you wake up
◾Try and get outside within 2 hours of waking for 15-30 min and keep your sunglasses off
◾Move your body each day - even a short walk counts!

11/08/2025

What’s the common denominator here?

Whether we are turning the clocks back, travelling across multiple time zones in a short amount of time, or switching up our bed and wake times at the weekend, this shift in our light exposure, or lack thereof, is one of the biggest influencers on our circadian rhythm, and in turn, our sleep/wake cycle.

Your circadian rhythm is connected to a master clock which is located in your brain and this master clock is directly influenced by environmental cues, especially light.

So, when we alternate the amount of light we’re exposed to, even by just an hour, it can have a profound effect on our sleep (such as sleep deprivation or insomnia), as well as other systems in our bodies due to the misalignment of our circadian rhythm.

Your body likes consistency and routine. When you go to sleep and wake up at around the same time each day, and get bright light during the day and limit light exposure at night, your circadian rhythm will be strong and your body will come to anticipate sleep and waking on the routine that you set for it.

11/07/2025

The first weekend in November can feel like a double-edged sword.

While many people look forward to gaining an extra hour of sleep when the clocks fall back, according to a recent survey, nearly half (43%) of young Canadians actually report feeling more tired afterward. Another 30% say they feel less motivated, and 27% struggle to maintain healthy habits and routines.

A big reason for this comes down to light — or more specifically, how the shift in daylight affects our circadian rhythm, the body’s internal clock that regulates when we sleep, wake, and perform at our best. Light exposure helps keep that clock on time, so when we suddenly change the timing, it can throw off not just our sleep patterns, but our mood, energy, and overall sense of well-being. It’s almost like experiencing a touch of jet lag.

To learn more about Daylight Saving and what the switch to Standard Time means for us, check out my blog “Wake up to the Real Effects of Daylight Saving”

10/19/2025

Is it bad to eat at night? Yes and no.

In general, you probably don’t want to eating a large meal within 2-3 hours of bedtime for a variety of reasons:

◾Digestion is an active process and for sleep, you want to be winding your body down
◾Sugar laden foods may keep you awake
◾Spicy or inflammatory foods may cause indigestion or heartburn and may disrupt your sleep
◾You body isn’t well primed to absorb nutrients and metabolize food late at night

That said, you don’t want to be too hungry going to sleep - it’s kind of a Goldilocks scenario. Hunger triggers a drop in blood sugar levels, which then triggers a cortisol spike and that fight or flight response in your body can be enough to either prevent you from sleeping OR it may wake you up in the middle of the night.

So having a well-thought out bedtime snack an hour before bed may be beneficial. Research shows that having a healthy complex carb, low fat snack can be beneficial for rest. Carbohydrates help increase serotonin production, which is a precursor to your sleepy hormone melatonin, and can help reduce the stress hormone cortisol. Furthermore, when you pair complex carbs with a healthy protein or low fat item, it helps to stabilize blood sugar levels, meaning you won’t have that hunger crash in the middle of the night that might wake you up.

10/16/2025

Last month, I presented at Dive in, a week-long festival for culture and talent in the insurance sector. This is a global movement in the industry aimed to support the development of inclusive workplace cultures and the theme for this year was wellness and belonging.

Sleep is so necessary for cognition, emotional regulation and physical health - all facets that support a healthy workplace and I was delighted to educate and chat about the links between sleep, wellness and the workplace.

Research reveals:
◾Sleep directly impacts decision-making abilities
◾Poor sleep disrupts emotion regulation (including managing anger and negative moods)
◾Well-rested employees show better cognitive performance
◾Sleep quality affects leadership effectiveness
◾Poor sleep significantly increases absenteeism at work

It’s been hopeful to see the corporate world taking more of an interest in the well-being of their employees through a sleep lens and I look forward to collaborating with other organizations in the coming year through these meaningful initiatives.

10/11/2025

There’s been a lot of talk over the years about turkey making you sleepy. It may surprise you to know that the origin may lie in a 1997 episode of Seinfeld, where Jerry and George scheme to make a woman fall asleep so they could play with her antique toy collection.

In any case, falling asleep from eating turkey is kind of a half-truth.

Turkey contains L-tryptophan, an amino acid that's often linked with sleep. Specifically, tryptophan is involved in the production of serotonin (a hormone that helps regulate mood and makes you feel relaxed) and melatonin (a hormone that helps regulate your sleep cycle).

The body can’t produce tryptophan, so you can get it from your diet. However, there are many sources of food that contain tryptophan, not just turkey. To read more about nutrition and sleep, check out my blog post on my website, where I highlight some sleep-promoting and sleep-disrupting foods and explain how what you eat during the day may affect your nights.

Wishing those who celebrate Thanksgiving a lovely weekend (filled with some tryptophan-rich food!)

10/08/2025

If you are looking for a one stop shop for integrated wellness, come and check out Inspired Wellness' Annual Fair tonight from 4-8pm in Trinity Bellwoods!

Not only am I a practitioner here but I'm also a patient. Enjoy mini consults, wellness Q and A's, raffles, healthy food sampling and find out all about the great services they offer.

I'll be running mini sleep consults so come say hi and let me help you with your sleep!

10/07/2025

Canadian Thanksgiving is coming up and it can be a time of reflection (and for me - indulgence!). At this time of year, many gather around the table and think about things they are grateful for.

What does this have to do with sleep?

Well, in order to fall asleep, we need to feel safe and relaxed, but let’s face it, the world is filled with insecurity and uncertainty - whether it’s our job, political issues, the stress of living in a fast paced environment with too many responsibilities to manage…there are so many things that may keep us awake at night.

When I work with people who have racing thoughts at night, thinking about ALL the things, I often offer a few different journaling techniques - a way to park their thoughts so they don’t intrude into their nights. The thing is, not all interventions are equal for everybody. Some people find journaling helpful while others feel it gets them further stuck in a thought spiral.

So another simple technique that I may offer is a quick gratitude exercise. If we make some space in our head for something positive before bedtime, it’s more likely to have a calming effect on your brain and body, which will be helpful for sleep.

This activity is really quick and simple. All you have to do is write down one person you are grateful for, one place you are grateful for and one experience you are grateful for. That’s it. Repeat this every night before you go to bed and see how it makes you feel.

Address

822 Richmond Street West Suite 102
Toronto, ON

Website

http://www.taliashapero.com/

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