Sleep Hygiene for Lifestyle Expats

This post is inspired by sundaebean.

Tired? Surprising Sleep Tips for Expats

Reclaiming Rest: Why Expats Need to Prioritize Sleep

As expats, we often find ourselves caught in a whirlwind of professional and personal commitments—so much so that sleep becomes an afterthought. It’s not uncommon to hear our peers complain about sleep deprivation and burnout (we may even be the ones voicing those complaints). For this edition, I want to explore how we can regain control by setting clear boundaries and embracing better sleep hygiene—an idea inspired by sleep expert Christine Hansen, founder of Sleep Like a Boss.

Understanding the Sleep Struggles of Expats

Before setting new habits, it’s important to understand why sleep becomes such a challenge for expats. Quite simply, we try to do it all. We chase professional goals, immerse ourselves in new cultures, connect with loved ones across time zones, and juggle family responsibilities—all within 24 hours. The result? Sleep is often the first sacrifice in our attempt to extend the day.

Why Sleep Matters—The Science is Clear

Despite overwhelming evidence, many of us still underestimate the importance of sleep. Cutting back on rest might feel like gaining time, but it often backfires. Tired minds make more mistakes, meaning that extra hour awake is spent fixing errors. Over time, insufficient sleep also accelerates aging and increases susceptibility to illness. The real question is: Is the trade-off worth it?

How to Find Your Optimal Sleep Duration

For expats wanting to do it all and rest well, it’s essential to determine your personal sleep needs. Here’s a practical method: Fix your wake-up time (use an alarm if needed), then gradually adjust your bedtime backward in 30-minute increments over two weeks. When you begin waking up naturally, just before your alarm, you’ve likely found your optimal sleep duration. This varies for everyone—but once you know your number, you can build the rest of your life around it.

Consistency Over Perfection

The key to sustainable sleep hygiene is consistency. Yes, travel, children, and jet lag can disrupt routines, but maintaining consistency as much as possible helps your body regulate itself. A helpful trick—especially for families—is to associate sleep with specific scents. Familiar fragrances signal your brain that it’s time to rest, no matter where you are. This technique works wonders for both children and adults.

Schedule “Me Time” (and Stick to It)

Expats tend to live fast-paced lives—and personal time often gets sacrificed for everything else. When that happens, hobbies and self-care start stealing hours from sleep. One tough but effective solution? Schedule your “me time” in advance. Treat it like any other important meeting. It’s the only way to ensure rest and recreation can coexist.

The Hidden Power of High-Quality Sleep

Structure might sound boring, but it unlocks real benefits. Better sleep leads to sharper focus, improved moods, stronger immunity, and even kinder interactions with others. We’ve all experienced how much harder life feels when we’re tired—and how much brighter everything is after a good night’s sleep.

Stay Motivated with a Clear “Why”

When working on sleep habits, don’t just focus on what to do—focus on why you’re doing it. Maybe it’s better performance at work, more patience with your kids, or simply feeling more alive. Connecting your goal to a meaningful outcome will keep you motivated, especially on the tough days.

Your First Step: Start a Sleep Journal

If you’re ready to take action, here’s something you can do today: Keep a sleep journal. Spend five minutes writing down what’s on your mind before bed. Offloading your stress onto paper can significantly improve the quality of your sleep. Make it part of your nightly routine—and if you use the RockMeApp, add this habit to your tracking list.