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.

11/08/2025

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.

10/03/2025

I rarely toot my own horn but this is a throwback to August when I appeared on CP24 with to participate in a segment that kicked off Wellness Month at the .toronto.

I was delighted that sleep was included as a focus for wellness. Too often people talk about the pillars of wellness being nutrition and exercise (which they ARE!) but leave sleep out of the equation. I’m then left banging on about how sleep should be placed up there alongside the other two pillars, ESPECIALLY as they influence these other areas so greatly.

Did you know?
◾Sleep helps balance your appetite and metabolism
◾When you are chronically sleep deprived, you tend to crave more calories and make poorer nutritional choices
◾It is during the night when HGH gets released and muscles and tissues get repaired
◾Better sleep can help increase your workout load, intensity and motivation

There is such an important bidirectional relationship between sleep, diet and exercise. The better you sleep, the more fit you’ll be and the more you move your body during the day, the better you’ll sleep. When you sleep well, you absorb nutrients more efficiently and tend to make better nutritional choices and when you eat well and at the right times, this supports healthy sleep.

09/28/2025

This last breathing technique can actually be used to help relax or energize you.

Instructions:
1️⃣ Take a comfortable and tall seat, making sure your spine is straight with your neck inline with your spine.
2️⃣ Relax your left palm comfortably into your lap and bring your right hand just in front of your face.
3️⃣ With your right hand, bring your pointer finger and middle finger to rest between your eyebrows, lightly using them as an anchor. The fingers you will be actively using are the thumb and ring finger.
4️⃣ Close your eyes and take a deep breath in and out through your nose.
5️⃣ Close your right nostril with your right thumb. Inhale through the left nostril slowly and steadily.
6️⃣ Close the left nostril with your ring finger so both nostrils are held closed; retain your breath at the top of the inhale for a brief pause.
7️⃣ Open your right nostril and release the breath slowly through the right side; pause briefly at the top of the exhale.
8️⃣ Inhale through the right side slowly.
9️⃣ Hold both nostrils closed (with ring finger and thumb).
🔟 Open your left nostril and release breath slowly through the left side. Pause briefly at the bottom.

*Repeat 5 to 10 cycles
*If you are looking to become more energized, breathe out of the right nostril for 5 breaths at the end of session.
*If you are looking to become more relaxed, breathe out of the left nostril for 5 breaths at the end of session.

09/25/2025

September is always a hectic time of year for me. Back to school for my kid, picking up any work I may have been slacking on during the summer and generally getting myself back into the game of life

This month I’ve been talking about using the power of the breath as a method to help induce relaxation and for sleep, we need to be in a relaxed state. There are many different breathing techniques but to gain the benefits of breathing, it’s important to move that breath from the upper chest down to the diaphragm so that your parasympathetic nervous system gets activated (you body’s rest and relax response) and your parasympathetic system gets switched off (your fight or flight response).

For those who are well-versed in breathwork, the 4-7-8 method is a popular technique for deep relaxation. It can be used in the daytime, before bed or in the night if you wake. It encompasses inhaling for a count of 4, holding your breath for a count of 7, and exhaling for a count of 8. Repeat at least 4 times. This is a bit more of an advanced technique so you may want to build up to those longer inhales and exhales if you are trying this for the first time and/or feel light-headed at any point (eg start by inhaling for 2, hold for 3, exhale for 4).

09/22/2025

There are many different breathing techniques that can induce the relaxation response.

The box breathing method encompasses breathing in for a count of 4, holding your breath for a count of 4, exhaling for a count of 4, and holding your breath for another count of 4. Repeat the process for at least 4 rounds of breath and remember to breathe in and out through your nose or inhale through your nose and exhale through the mouth.

Try this before bed or just practice during the day as part of your regular routine to help ground and relax you.

09/17/2025

Deep belly breathing can help nudge your body into a relaxed state and for a restful sleep, we need to feel relaxed.

To help calm your body and mind during the day or at night, try this activity:

Lie down on your back with legs out or soles of the feet down with knees up. Or, sit on a chair with your legs uncrossed and feet rooted to the ground. Hands can either be turned up and sitting on the arms of the chair or on your lap. If you’re leaning on the back of your chair, lift yourself up a bit and roll your shoulders back so your spine is straight. If your chin is pointed down, lift it up a bit so your neck is inline with your spine. Close your eyes completely or keep them open softly, focusing on a point in front of you.

1️⃣ Start by breathing in and out 4 times in your regular state. Pay attention to your breath - is it fast/slow? Deep/shallow? Is the inhalation shorter/longer or the exhalation shorter/ longer?
2️⃣ Close your mouth and take 4 breaths in and out of your nose or in through your nose and out through your mouth.
3️⃣ Start lengthening your breath by taking 4 deep breaths in and out - notice if your breaths are coming from the top of your chest or your abdomen. Focus on taking breaths further down in your diaphragm, so that your belly is expanding out like a balloon 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.
4️⃣ Continue slowly breathing in and out for a count of 4.
5️⃣ Take one final deep, long breath in and a last deep, long exhalation out until all the air has been expelled from your lungs.
6️⃣ Open your eyes if they are closed. How do you feel? Do you notice any change in your mind or body? Do you feel any different than you did before the breathing exercise?

Address

822 Richmond Street West Suite 102
Toronto, ON

Website

http://www.taliashapero.com/

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