A Guide for Expats

Gone are the days when people only read before bed. In today’s ever-connected world, people are constantly using screens and devices - and you would be right to question the health ‘benefits’ of this. Especially if you only recently moved to a new country or travel internationally a lot, it might be time to reconsider your relationship with technology, or at least in the last hour before you go to sleep every night.

As an expat adjusting to a new country, quality sleep is essential for maintaining your health and managing stress. Yet, many of us struggle with winding down at night, especially when using screens late into the evening. The connection between screen time and sleep disruption is well-documented, with research showing that too much exposure to screens before bed can lead to poor sleep quality. For expats dealing with the added challenge of new routines and time zones, understanding how screen time affects sleep can help promote better rest and overall well-being.

How Blue Light Affects Melatonin Production

One of the main ways screen time impacts sleep is through blue light exposure. Blue light, emitted by devices like smartphones, tablets, and laptops, can interfere with the body’s production of melatonin, the hormone that signals it’s time to sleep. When blue light exposure occurs late in the day, it disrupts the natural circadian rhythm, making it harder to fall asleep and stay asleep. For expats adjusting to a new time zone or routine, limiting blue light exposure in the evening can support a smoother transition by helping the body naturally prepare for sleep.

Increased Screen Time and Sleep Quality

Beyond blue light, extended screen time often encourages mental engagement, making it harder to relax. Activities like checking emails, scrolling social media, or watching intense shows can stimulate the brain, preventing it from winding down. When the mind stays active, falling asleep becomes a challenge, and the sleep we do get is often lighter and less restorative. This can be especially challenging for expats who may rely on screens to stay connected with loved ones in different time zones. Being mindful of screen time before bed can help support better-quality sleep, making it easier to feel rested and refreshed each day.

The Impact of Sleep Disruption on Daytime Functioning

Poor sleep has a significant impact on daytime functioning, affecting mood, focus, and overall productivity. For expats, this can make it harder to manage the demands of a new job, language, or culture, and can lead to feelings of irritability or stress. Sleep disruptions also weaken the immune system, making the body more susceptible to illness, which is especially concerning for those adjusting to a new environment. Reducing screen time before bed is a small change that can improve sleep quality, helping expats feel more energized and resilient as they adapt to their new surroundings.

Simple Strategies to Limit Screen Time Before Bed

Incorporating a few mindful habits can help expats manage screen time and improve sleep. Start by setting a "digital curfew," turning off screens an hour before bed to allow the mind to unwind. Replacing screen activities with relaxing alternatives, like reading a book, journaling, or practicing deep breathing, can promote a sense of calm. Additionally, consider enabling blue light filters on devices or using blue light-blocking glasses if screen use is unavoidable in the evening. Small adjustments like these can make a big difference, supporting better sleep patterns and overall wellness.

Balancing Connectivity and Rest as an Expat

For expats, screens are often essential for staying connected with friends and family back home. However, balancing screen use with the need for restful sleep is key to maintaining health and adapting well to a new environment. Making intentional choices to reduce screen exposure in the evenings can ease sleep difficulties and help expats feel more at ease in their new routines. Prioritizing sleep is one of the best ways to support mental and physical health, making it easier to navigate the challenges and joys of life abroad.

Reducing screen time in the evenings is a simple but effective way for expats to improve sleep quality and feel more rested. Understanding how blue light affects melatonin and implementing small changes, like a digital curfew, can have a positive impact on sleep patterns and overall well-being. By prioritizing rest and minimizing screen use before bed, expats can support a healthier lifestyle, making the transition to a new culture and environment feel smoother and more enjoyable. Quality sleep isn’t just a luxury—it’s an essential part of thriving abroad.