Breaking the Cycle of Sleepless Nights with Talia Shapero

Like many new mums, Talia struggled with sleep after having her son. No matter what she tried, she couldn’t get the rest she needed, and it started affecting every part of her life. She sought medical help, only to realise how little practical advice was out there. Trying to find a real solution, she dove into sleep science, made key lifestyle changes, and discovered a holistic approach to better sleep.

That journey led her to become a sleep coach, helping others who feel just as lost as she once did. “It was truly such a transformative experience in terms of all the benefits gained for my physical, mental and cognitive health, and things like my mood and outlook on the world… My life improved dramatically,” she shares. Talia now teaches the five pillars of healthy sleep, working with everyone from burnt-out parents to people with ADHD and stress-related sleep issues. She knows firsthand how much poor sleep can affect mental and physical health, so her approach focuses on real-life solutions, like morning light exposure, structured wind-down routines and setting boundaries to avoid burnout.

Talia was diagnosed with insomnia while also being extremely burnt out. Being a business owner, she had to set clear boundaries for working hours and implement other lifestyle changes in order to overcome her struggles. Talia wakes up around 6am, drinks water, enjoys tea, catches up on news and checks emails. She then gets her son ready for school, has breakfast, and goes for a 15-30 minute walk. She aims to exercise 2-3 times a week. This morning routine helps her start the day with a clear and calm mind, providing a grounding foundation to manage the pressures of her business and her personal life. The outdoor walk is particularly important for strengthening her circadian rhythm and boosting energy.

Talia shares how lucky she is to have many memorable success stories from clients. One of them had recently been diagnosed with ADHD and was suffering from symptoms of ‘revenge bedtime procrastination’ and was hyper-focused on work and gaming at night. She explains how he had no energy during the day, resulting in daytime naps, but by the time Talia had finished working with him, he had a regulated sleep schedule, he had no bedtime anxiety, and did not have to rely on sleeping aids every night. “Overall, he was making better health choices and had a lot more energy during the day.”

How can you improve your sleep? “I’m always wary about giving blanket advice to people about sleep because it is so individualised and can be very nuanced, but there are a few things that we know to be true.” Firstly, Talia recommends getting 15-30 minutes of bright light, ideally outdoors, as soon as possible after waking up, and in the evening using lamps, dimmers or candles to limit light exposure. Alongside this, consider eliminating blue light before bed. Secondly, keeping a regular sleep schedule. This means generally trying to keep your bedtimes and wake times within the same hour window each day . “Your body really thrives on consistency and routine, as does sleep.” Lastly, Talia highlights

how important processing stress is and how we should have a nightly routine to de-stress from the day. “Our bodies need to feel safe and calm to fall asleep, so if we do the same set of activities around the same time each night, our body learns to relax and anticipate sleep.”

Talia is now expanding her work, collaborating with fertility apps and creating resources for mothers and shift workers. Her mission is simple – to help people stop struggling and start sleeping well so they can feel like themselves again.

Find out more about Talia here.