How to Sleep Better at Night After Your Sleep Falls Apart

Your sleep was going great…and then it wasn't. Maybe it was travel, a stressful week, a sick kid, a time zone. Whatever it was, the sleep spiral came back and suddenly you're lying there thinking: is this my life again? In this episode, I'm using my own recent experience — two rough nights in Latvia, nine hours different from home — to walk you through exactly what to do when your sleep backslides, and how to get it back without panicking your way into a longer setback. In this episode, you'll learn: Why sleep setbacks are a completely normal and expected part of the process — not evidence that you've failed The anxiety loop that turns two bad nights into a month-long spiral, and how to stop it before it starts What Melissa did (and didn't do) during her own sleep relapse to get better sleep again quickly Why keeping your days normal after a bad night is one of the most powerful things you can do How relapse prevention is built into the 8-week program — and why week seven exists ⏱ Timestamps [00:00:00] — Intro — Melissa's sleep history and the story behind this episode [00:01:00] — The sleep program Melissa built for herself (and the 6 months it took) [00:03:44] — From struggle to expertise — CBT-I training and developing the program [00:06:00] — When great sleep stops: the Latvia trip and what happened [00:08:00] — Two bad nights, the anxiety spiral, and fighting old patterns [00:10:12] — What turned it around — the things that got sleep back on track [00:11:37] — What the experience taught Melissa about her clients [00:12:22] — The framework: what to do (and not do) when sleep backslides [00:13:41] — You don't have to settle for poor sleep — final encouragement Links & Resources 🎁 FREE RESOURCE → 3 Skills to help you sleep well: melissagood.com/3-skills 📩 WORK WITH ME → Book a complimentary call: melissagood.com/lets-chat → Website: melissagood.com 🌙 CONNECT → Instagram: @melissa__good — https://www.instagram.com/melissa__good/ → Facebook (free group, Your Best Sleep): https://www.facebook.com/groups/yourbestsleep → LinkedIn: https://www.linkedin.com/in/melissa-good-b8269949/ About Melissa Melissa Good is a licensed therapist (LPC-MH, LAC, NCSC) and sleep coach who helps ambitious, professional women transform exhaustion, stress, and anxiety into sleeping through the night, naturally. New episodes every Monday. #Sleep #HowToGetBetterSleep #SleepRelapse #Insomnia #SleepCoach #NervousSystemRegulation #AmbitiousWomen #SleepHygiene #TheGoodLife