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.

10/26/2026

While mood and sleep changes that occur with menopause could be linked to the hormonal changes, it’s also possible they’re brought on by other life stresses or conditions that happen to occur around these years. For example, empty nesting, caring for aging parents and children at the same time, having concerns about their careers or aging may also increase stress for women.

Women may also begin taking medications, whether due to menopause or other symptoms of aging, which may interfere with their sleep. And medical conditions such as joint pains, body aches, and bladder problems associated with age can contribute to sleep problems.

So it’s not always clear cut what’s causing what but we do know that this particular period in women’s lives can bring about a lot of change so it’s important to view sleep issues from a top down, holistic perspective.

As a sleep coach, I seek to address the imbalances that are impacting a person’s sleep and start by taking a big picture view and examining the 5 pillars of healthy sleep: schedules, environment, headspace, nutrition and movement. I also work with my clients to help them advocate for themselves if a medical condition, medication or in the case of menopause, hormonal imbalances may be impacting their sleep.

Sleep issues often don’t exist in a vacuum, rather there are a variety of factors that contribute to them and it’s my job to tease out the root issues of your sleep challenges and put together a plan to get your sleep back on track and stabilized for the long term.

To learn more about the connection between sleep and menopause, check out my blog. Link in bio or visit https://www.taliashapero.com/blog/how-menopause-affects-sleep-9l42s.

10/23/2026

This year for Menopause Awareness Month, the International Menopause Society is highlighting how chronic pain impacts women during and after the menopause transition.

Women may already be having a hard time with their sleep during this season and pain brings in another variable.

What is the connection between pain and sleep?

They have a very important bidirectional relationship:
Pain can make it harder to find a comfortable position to sleep and people may have difficulty staying asleep if they are in pain, while poor or disrupted sleep can increase pain sensitivity. So for people already vulnerable to nighttime awakenings because of pain or discomfort associated with menopause, minimizing other sources of sleep disruption is really important.

Some tips to keep in mind:
◾Keep your bedroom comfortably cool and sleep in breathable layers that don’t trap heat (eg. lightweight cottons, linens, bamboo)
◾Minimize noise disruption (can use earplugs or a fan)
◾Keep your room dark (try out a pair of eyeshades if you have light coming in)

10/19/2026

Is it weird to say Happy Menopause Day?

Kind of, but I’m going to do it anyway. And I’m invested because it’s coming for me whether I like it or not!

The purpose of World Menopause Day is to raise awareness of menopause and improve the experience of women around the world.

And you know I’m going to bring it back to sleep. So many of my clients who are going through the menopause transition are also having sleep issues. This is a common occurrence and there are reasons for it.

From perimenopause to post menopause, women report the most sleeping problems. 12% of women generally experience sleeping problems, but this rises to 40% to 60% during peri and post menopause. The most common complaint is with falling asleep, however, many women also report waking due to a night sweat and struggling to fall back to sleep again.

Menopausal sleep-related disruptions are often a result of fluctuating and declining levels of estrogen, progesterone and testosterone, all important hormones that are connected to our sleep systems or other areas in our bodies that influence sleep in direct or indirect ways.

To learn more about menopause and its connection to sleep, check out my blog here: https://www.taliashapero.com/blog/how-menopause-affects-sleep-9l42s or link in bio.

10/13/2026

I love a strong statement.

Dr. William C. Dement, a pioneer of sleep medicine, famously stated "ignorance is the worst sleep disorder of them all."

I observed this through my own sleep experience and see this day after day when I work with clients.

I never slept well but always adopted a fatalistic attitude about it. “I guess I’m just a horrible sleeper.” Throughout the years, I tried everything under the sun to help: sleeping pills, alcohol, lavender mist, cannabis, more time in bed, mediation, a cold room. Over time, my sleep got worse and I got more stressed and it wasn’t until a friend suggested CBT-I - it had saved his brother's sleep and I should consider it. CBT-I was a life changer for me. I learned so much about sleep and overcame my longstanding sleep issues but I couldn’t get over my knowledge gap - like, why didn’t I know more about sleep, why didn’t I know there were solutions for sleep difficulties and why didn’t someone else smarter and actually qualified tell me about this earlier??

Professionally, I have clients coming in all the time with mixed up info about sleep and sleep treatments and whenever I ask if they have spoken to their doctor about their sleep problems, 90% of the time, their GPs are prescribing sleeping pills. Don’t get me wrong, sleeping pills have their time and place but for long standing issues, it’s a whole other story.

From a societal and governmental level, we are failing generations of teenagers. I’ve spent a lot of time this year learning more about this demographic and their sleep issues and I recently took a great teen sleep course (thank you !). Due to their changing biology and sleep timing as a result of the puberty transition, asking them to wake for a 8 or 9am school start is like asking an adult to wake at 4am for the day. Instead, teens are told that they’re lazy, unmotivated and grumpy and are forced to sleep at a time that doesn’t match their body clock.

As a former educator, I always aim to empower all those I work with with knowledge so that they can make informed choices and effect positive change.

So yeah, ignorance is the worst sleep disorder of them all!

Rant over.

10/11/2026

In Canada, we are celebrating Thanksgiving today.

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). But it’s unlikely that turkey alone is going to put you right to sleep - it’s probably more of a combination of the rest of the things you’re ingesting that are putting you into that food coma, along with alcohol and feeling relaxed and happy celebrating with family and friends.

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!)

10/07/2026

🛏️ Your bedroom has its own little climate.

When we think about temperature and sleep, most of us think about the thermostat.
But there are actually several layers to consider:

🌡️ Room temperature — the air around you
🛏️ Sleep-surface temperature — your mattress, sheets, blankets and everything immediately surrounding your body
🔥 Core body temperature — which naturally follows a circadian rhythm and declines as we prepare for sleep

These interact.

Your bedding and mattress create a small microclimate around your body, and the materials, construction and airflow can influence how heat and moisture move away from you. This is one reason two people can sleep in the exact same bedroom and have completely different experiences of temperature.

Here are some tips to keep you cool and comfortable:
✔️ A comfortably cool bedroom
✔️ Good airflow
✔️ Bedding, sleepwear and a mattress that don't trap excessive heat
✔️ Enough—but not too much—covering
✔️ Paying attention to other factors in your environment that may influence sleep - eg. noise, light

Because good sleep isn't about following one perfect formula.

It's about creating an environment that supports what your body is already trying to do.

10/03/2026

🌡️ Too hot at night? Try these evidence-informed strategies.

You don't need to turn your bedroom into a walk-in freezer.

The goal is comfortable temperature regulation—creating an environment where your body can release excess heat.

A few things to try:
🪟 Keep your bedroom comfortably cool. There isn't one magic temperature that works for everyone. Optimal bedroom temp is between 15.5-20 degrees C but personal comfort matters.
💨 Improve airflow. A fan or good ventilation can help move air around the body and make a room feel more comfortable.
🛏️ Consider your bedding and sleepwear. The materials and construction of sheets, blankets and sleepwear can affect heat and moisture transfer. Evidence doesn't support one universally “best” fabric, but lightweight, breathable materials are a reasonable place to start.
🚿 Try a warm bath or shower 1–2 hours before bed. Yes, really! A systematic review and meta-analysis found that passive body heating before bed can improve sleep onset and sleep efficiency. The proposed mechanism is that warming the skin increases blood flow to the extremities, allowing greater heat loss afterward.

☕Watch the evening caffeine and alcohol. Caffeine can increase alertness and may interfere with the body's normal nighttime temperature pattern, while alcohol can disrupt the circadian rhythm of core body temperature. And regardless of temperature, both can affect sleep for other reasons—so neither is a particularly reliable sleep aid!

10/01/2026

🔥 Women and sleep: let's talk about temperature.

Women are more likely than men to experience insomnia, and research suggests this difference is influenced by a combination of biological, hormonal, psychological and social factors.

Hormonal changes during the menopausal transition can be particularly relevant.
Changes in estrogen and progesterone are associated with sleep disturbances, while hot flashes and night sweats can directly interrupt sleep.

For some women, the experience looks something like this:
🔥 Suddenly too hot
💦 Wake up sweating
🛏️ Throw off the covers
🥶 Get cold
🛏️ Pull the covers back on
🔥 Get hot again…
And repeat.

Research supports an association between vasomotor symptoms such as hot flashes and sleep problems during the menopausal transition.

This doesn't mean that every sleep problem during perimenopause is caused by temperature—and cooling your bedroom isn't a cure for menopause-related insomnia. I work with a lot of women who are transitioning into menopause and they believe hormonal fluctuations are the sole culprit of their sleep disturbances. And so they go on HRT. And they still can’t sleep. When we start digging deeper, their poor sleep is often due to a combination of other factors - whether it’s their sleep and wake schedules, stress, low activity, not getting enough bright light during the day, caffeine, dozing off in the evening, the list goes on!

But - if you're waking repeatedly because you're hot, temperature is a legitimate part of the sleep equation to address.

And as someone who may be entering the delightful world of perimenopause myself, I have to say:

I would like my body to stop treating 2:00 a.m. like it's August in Miami. 😂

09/27/2026

What actually happens to your sleep when you're too hot?

It's not simply that you're uncomfortable.

Research on environmental heat and sleep has found that elevated temperatures can:
• Increase nighttime wakefulness
• Reduce sleep efficiency
• Increase the amount of time spent awake after initially falling asleep
• Under sufficiently hot conditions, alter REM and deep NREM sleep

And there's an important distinction here:

Sleep duration and sleep continuity aren't the same thing. You might spend 8 hours in bed but wake repeatedly because you're too warm. Eventually you fall back asleep—but your sleep has been more fragmented.

That's why when I talk about sleep, I don’t like to focus exclusively on the number of hours.

How continuously we sleep matters too. During the night, we cycle through lighter stages of sleep, REM sleep and deep NREM sleep. All stages are important for your health and well-being and contribute to your cardiovascular functioning, metabolic health, hormonal balance, learning and memory, emotional processing, immunity and so much more. But if sleep gets disrupted due to elevated temperatures, that may have an impact on the quality of our sleep.

If you occasionally sleep hot, don't panic. One imperfect night isn't a problem.
But if you're regularly waking because you're too warm, temperature is worth considering as part of your sleep environment.

For more info about the connection between temperature regulation and sleep, check out my latest blog.
link in bio or visit - https://www.taliashapero.com/blog/too-hot-to-sleep

09/25/2026

🌡️ Your body has a nighttime thermostat—and it matters for sleep.

One of the fascinating things about sleep is that your body temperature doesn't stay constant throughout the day.

As evening approaches, core body temperature naturally begins to decline. At the same time, blood flow to the skin increases, particularly through the hands and feet, helping the body transfer heat from the core to the body's surface and release it into the environment.

This temperature change is closely connected to our circadian rhythm and the transition into sleep.

Which means your body is doing more than simply “getting tired” at bedtime. It's also changing its physiology to create the conditions that support sleep.

This is why I prefer talking about temperature regulation, rather than simply “cooling.”

You don't need to make yourself freezing cold.

You need an environment that allows your body to shed excess heat. And when the environment is excessively warm, that becomes harder.

Research examining heat exposure and sleep has found that elevated temperatures can increase wakefulness and disrupt sleep, with sufficiently high temperatures also affecting aspects of sleep architecture.

So if you've ever wondered why you can feel exhausted but still struggle to fall asleep when you're too hot…

Your body's nighttime thermostat may be part of the explanation.

Address

822 Richmond Street West Suite 102
Toronto, ON

Website

http://www.taliashapero.com/

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