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

09/04/2026

It’s Not More Sunshine. It’s the SAME Sunshine, Just Later.

Here’s something that gets lost in the Daylight Saving Time debate:
Permanent Daylight Saving Time doesn’t give us more sunlight. ☀️
It simply shifts the clock so that the same sunlight happens one hour later.
And that matters A LOT for sleep.

Our circadian rhythms are strongly influenced by light — especially morning light.
Morning sunlight helps signal to our brains that the biological day has begun. It helps synchronize our internal clock, supports alertness during the day and helps prepare our bodies for sleep later that evening. Now imagine shifting sunrise one hour later.
In the winter, that can mean much darker mornings when people are getting up, going to school, commuting and starting work. Meanwhile, we get more light later in the afternoon and evening — when our bodies are naturally beginning to prepare for sleep.

That's the problem.

🌅 It isn't about getting more daylight. It's about getting daylight at the right time.

The concern with permanent DST is that it could create a chronic mismatch between our biological clocks and the social clock we live by. And we already know that sleep deprivation and circadian disruption are associated with important health and safety concerns, including:
❤️ Cardiovascular health
🧠 Mood and mental health
⚖️ Metabolic health
🚗 Impaired alertness and accidents
🧠 Cognition and performance

The AASM also points to research showing that the spring transition to Daylight Saving Time is associated with increased risks of accidents, cardiovascular events and mood disturbances.

So yes — I would LOVE to stop changing the clocks twice a year.

But from a sleep and health perspective, the science points toward permanent Standard Time, not permanent Daylight Saving Time.

Because sometimes the answer isn't more sunshine.
It’s sunshine at the right time. 🌅

09/01/2026

Should We Make Daylight Saving Time Permanent?

For years, politicians, citizens and pretty much everyone who doesn’t know jack*%t about the science of sleep has been debating whether we should stick with Daylight Saving Time, Standard Time, or keep changing the clocks twice a year.

And now the debate is heating up again.

🇺🇸 In July, the U.S. House of Representatives passed the Sunshine Protection Act. If it becomes law, Daylight Saving Time would become permanent — meaning no more “spring forward” or “fall back.”

Sounds appealing, right?

Not so fast.

The major sleep organizations aren’t exactly on board.

The American Academy of Sleep Medicine (AASM), Canadian Sleep Society and European Sleep Research Society, among others, support eliminating the twice-yearly clock change — but they recommend PERMANENT STANDARD TIME, not permanent Daylight Saving Time.

Why?

Because Standard Time more closely aligns our clocks with the natural light-dark cycle.

And this isn't just about whether you prefer an extra hour of evening light. ☀️

Our bodies have an internal biological clock — our circadian rhythm — that is strongly influenced by light exposure and the timing of sunrise and sunset. Permanent Daylight Saving Time would mean later sunrises and darker mornings, especially in winter. That can make it harder for our biological clocks to stay aligned with the schedules we live by, potentially contributing to sleep loss and circadian disruption.
And the concern goes beyond feeling tired. Chronic sleep and circadian disruption can affect cardiovascular and metabolic health, mood, mental health, cognition and safety.

So if we’re going to stop changing the clocks…
Sleep experts say we should choose Standard Time.

08/29/2026

Ever feel like you’re energized in the morning… then hit an afternoon crash?

While many factors influence energy (sleep, stress, movement, hydration, and health), research shows that the quality and balance of your meals can help support more stable energy levels.

The goal is not “more energy foods” — it’s foods that help prevent big swings in blood sugar and keep you satisfied.

🌾 Choose high-fibre carbohydrates
Examples:
• Oats
• Whole-grain bread
• Brown rice
• Quinoa
• Beans and lentils

Why they help:
Fibre slows digestion, which can lead to a more gradual release of glucose into the bloodstream rather than a rapid rise and fall. Meta-analyses show whole grains improve markers of blood sugar control compared with refined grains.

🥚 Include protein with meals
Examples:
• Eggs
• Fish
• Greek yogurt
• Chicken
• Tofu
• Legumes

Why they help:
Protein supports fullness and helps create a more balanced meal. Pairing protein with carbohydrates can help reduce the likelihood of feeling hungry again quickly.

🥜 Add healthy fats and fibre-rich foods
Examples:
• Nuts and seeds
• Avocado
• Olive oil
• Vegetables

Why they help:
Fibre and healthy fats contribute to satiety — helping meals keep you satisfied for longer.

🍎 Think “balanced plate”

A simple formula:
✅ Protein
✅ High-fibre carbohydrate
✅ Colourful vegetables or fruit
✅ Healthy fat

This combination helps provide a steadier supply of fuel rather than relying on quick bursts from sugary foods or refined carbohydrates.

Small food choices throughout the day can influence how steady your energy feels — and that can make a big difference in focus, mood, and productivity. ⚡

08/24/2026

🌙 Need a bedtime snack? Choose one that supports sleep. 🌙

A snack before bed won’t “fix” poor sleep, but if hunger is keeping you awake, the right choice may help support a more comfortable night.

Research suggests that food quality, nutrient balance, and timing matter when it comes to sleep.

Here are a few evidence-informed options:
🍒 Tart cherries (especially Montmorency tart cherry juice)
Tart cherries naturally contain melatonin, and a systematic review and meta-analysis found some evidence of improved sleep measures, although more research is still needed.
🥣 A small portion of complex carbohydrates
Foods with higher-quality carbohydrates (such as oats or whole-grain options) may support sleep-related processes. Research suggests carbohydrate quality and timing can influence sleep outcomes.
🥛 A balanced snack with protein + fibre-rich carbohydrate
Combining foods can help create a steadier energy response overnight. Examples:
• Greek yogurt + oats
• Whole-grain toast + nut butter
• Cottage cheese + fruit

✨ A few sleep-supportive snack tips:
✅ Keep portions small — the goal is satisfied, not stuffed
✅ Avoid heavy, high-fat, spicy, or sugary snacks close to bedtime if they trigger discomfort or reflux
✅ Aim to finish larger meals a few hours before sleep
✅ Remember: your overall eating pattern matters more than one “perfect” bedtime food

The best bedtime snack is one that helps your body feel calm, comfortable, and ready for rest. 🌙

08/19/2026

Your overall eating pattern may matter more than one single ingredient.

A growing body of research shows that a nutrient-rich, Mediterranean-style eating pattern — rich in vegetables, fruits, whole grains, legumes, nuts, olive oil, and fish — is associated with better sleep quality and a lower likelihood of insomnia symptoms.

So what foods are commonly part of a sleep-supportive pattern?
🥦 Fruits & vegetables
Higher intake of fruits and vegetables is associated with healthier sleep patterns. These foods provide fibre, antioxidants, and nutrients involved in overall health and circadian regulation.
🌰 Nuts & seeds
Foods like almonds, walnuts, and seeds provide nutrients such as magnesium and healthy fats that support overall health and may play a role in sleep regulation.
🐟 Fatty fish
Salmon, trout, and sardines provide omega-3 fatty acids and vitamin D — nutrients that have been studied in relation to sleep quality.
🥛 Protein-rich foods
Foods containing tryptophan (an amino acid involved in serotonin and melatonin production) — such as eggs, dairy, poultry, fish, legumes, and soy — can be part of a balanced sleep-supportive diet.
🍒 Tart cherries
Tart cherry products have received attention because they naturally contain melatonin. Some studies suggest potential benefits for sleep, although the evidence is still emerging and not a replacement for healthy sleep habits.

✨ Simple ways to make your meals more sleep-friendly:
✅ Build meals around whole foods most of the time
✅ Include protein + fibre-rich carbohydrates for steadier energy
✅ Add colourful fruits and vegetables daily
✅ Choose a lighter evening meal if digestion affects your sleep
✅ Avoid chasing perfection — consistency matters more than one “perfect” food

The goal isn’t to eat your way into perfect sleep. Sleep is influenced by many factors: light exposure, stress, movement, routines, and your environment all matter.
But nourishing your body with the right foods can be one more tool to help support the sleep your brain and body need. 🌙

08/14/2026

🌙 Could what you eat be affecting your sleep? 🌙

We often think about sleep habits like bedtime routines, screen time, and stress — but what happens in the hours before bed can also influence how well we sleep.
Food doesn’t affect everyone the same way, but certain eating patterns and foods are more likely to interfere with restful sleep.

Here are some common sleep disruptors to be aware of:
☕ Caffeine (even earlier than you think!)
Caffeine can stay in your system for many hours and may make it harder to fall asleep or reduce deep, restorative sleep — even if you don’t feel “wired.”
🍷 Alcohol
While alcohol may help you fall asleep faster, it can disrupt sleep quality, reduce restorative sleep, and contribute to more nighttime awakenings.
🍫 Chocolate and sugary foods
Chocolate contains caffeine-like compounds, and high-sugar foods can create blood sugar swings that may affect some people’s energy levels and sleep stability.
🌶️ Spicy foods
Spicy meals can trigger reflux, indigestion, or discomfort for some people — especially when eaten close to bedtime.
🍔 Heavy or high-fat meals late at night
Large meals take longer to digest and may keep your body working when it should be preparing for rest.
🥤 Too many fluids close to bedtime
Even healthy drinks can contribute to nighttime bathroom trips and fragmented sleep.

✨ Simple sleep-supportive food tips:
✅ Aim to finish larger meals 2–3 hours before bed
✅ Choose a lighter evening meal if you’re prone to reflux or digestive discomfort
✅ Pay attention to your personal patterns — what affects one person’s sleep may not affect yours
✅ If you need a bedtime snack, consider something balanced with protein and complex carbohydrates
✅ Prioritize consistency: regular meal timing can support your body’s natural rhythms

The goal isn’t to create a long list of “forbidden” foods. It’s about becoming curious: “What choices help my body feel calm, comfortable, and ready for sleep?” 🌙

Small changes can make a big difference in how you feel the next day.

08/09/2026

🌙 Could nightshade foods be affecting your sleep? 🌙

Nightshade foods include:
• Tomatoes & tomatillos
• White potatoes (not sweet potatoes)
• Eggplant
• Bell peppers & chili peppers (jalapeños, habaneros, cayenne, etc.)
• Spices like paprika, cayenne, and chili powder
• Foods made from them, including salsa, marinara sauce, ketchup, and hot sauce

The good news? For most people, nightshades are incredibly nutritious. They're packed with fibre, vitamin C, potassium, antioxidants like lycopene, and many other nutrients that support overall health.

So why do they get a bad reputation?
Nightshades naturally contain compounds called alkaloids. While these compounds are harmless for most people, some individuals may be sensitive to them. In susceptible people, they may contribute to digestive discomfort or inflammation, which can indirectly affect sleep.

Here's how nightshades may interfere with sleep:
🌶️ Digestive discomfort – Bloating, stomach upset, or gut irritation can make it harder to fall or stay asleep.
🔥 Heartburn & reflux – Tomatoes, spicy peppers, and hot sauces can trigger reflux in some people, especially when eaten late in the evening.
🍕 The "meal effect" – Often it's not the nightshade itself, but the meal it's part of. Think pizza, spicy pasta, burgers and fries, or rich Mexican dishes—large, high-fat meals eaten close to bedtime are more likely to disrupt sleep.

✨ If you think nightshades are affecting your sleep, try this:
✅ Eat dinner 2–3 hours before bedtime.
✅ Limit spicy nightshade foods in the evening.
✅ Keep a food and sleep diary to identify patterns.
✅ If you suspect a sensitivity, try eliminating nightshades for 2–3 weeks, then gradually reintroduce them one at a time.
✅ Remember that your overall sleep habits—consistent bedtimes, regular exercise, and managing stress—will usually have a much bigger impact than any single food.

08/04/2026

The other night I was out with some friends for dinner and there was a discussion around nightshade foods. Riveting right? 🤣 One of my friends made a statement that nightshades are the only produce that grows in the dark, I immediately fact-checked this because I thought it was an outrageous remark but also - I was so excited for it to be true so I could make the connection that “Whoa! Are WE like nightshades?? We also do so much growing in the dark!”

So here’s what I discovered:

No, nightshades (like tomatoes, peppers, and potatoes) cannot grow in total darkness. They need light for photosynthesis to convert water and carbon dioxide into sugars and starches. BUT - while they need light to create energy, nightshades do most of their actual physical cell expansion and growth at night.

It got me thinking though... maybe we're not so different after all.

Just as plants use the energy they capture during the day to fuel growth at night, our bodies use sleep to do some of their most important work. While we're asleep, we consolidate memories, repair tissues, release human growth hormone, regulate hormones, strengthen our immune system, and support brain health.

We often think of sleep as "switching off," but it's actually when some of our most important growth and restoration takes place.

Anyway, just some food for thought today…

07/30/2026

What’s a go-to rule I follow as a sleep coach?

I don’t turn off the lights until I am sleepy.

One of the biggest mistakes that I see with my clients (and that I used to do) is going to bed when tired but not SLEEPY. A lot of us may feel run down, emotionally drained and maybe physically tired but we’re not actually sleepy.

What does sleepy look and feel like? Lots of yawning, the need (not want!) to be horizontal, eyes rolling back, head bobbing back, maybe you even have that wooziness feeling….so many us get into bed because we think it’s time (I always counted backwards from my wake time - how many hours do I have to sleep until I wake?!) but in reality, sometimes our body just isn’t ready to sleep. And what happens then? Wakefulness in bed. Frustration. And a poor association now linking your bed as a place of stress and alertness.

Now am I recommending throwing all bedtimes and wake times out the window? No! But some nights we may just not be sleepy at our regular time. Maybe something is on your mind. Maybe it’s that 4pm coffee you had. Maybe you were sedentary all day or maybe you did a high intensity workout too close to bedtime and you’re feeling energized. Instead of forcing yourself to fall asleep, just accept that you’re awake, do something enjoyable and relaxing, keep your alarm set for your usual time and sleep will come.

07/24/2026

Not all evening exercise is detrimental to your sleep health. If you’re a night owl and go to bed past midnight, there’s nothing wrong with an 8pm kickboxing class.

Exercise can be a productive activity to release some energy before starting to wind down for the night. However, if you notice that certain types of exercises get your heart rate up too much and as a result, you find it difficult to fall asleep, try engaging in a less intense form of movement. Leisurely, moderate-intensity workouts and mind-body activities can be especially beneficial for getting a good night’s sleep.

These include:
◾Yoga
◾Tai chi
◾Resistance training
◾Light Aerobics
◾Walking
◾Stretching

Talia Shapero Adult Sleep Coaching Services

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