If you’re moving to a new country, it’s not uncommon to experience difficulty sleeping. In fact, it’s a phenomenon so common that it even has a name – adjustment insomnia. Luckily, there are some things you can do to ease the transition and get some much-needed rest. Don’t neglect this problem because it can cause much bigger disorders.
When relocating abroad, there are numerous things to think about, and stress could cause you more problems than you thought. One of them is sleeping disorders, and you should learn all about insomnia symptoms, causes, and treatment. There is short-term and chronic insomnia. The most common causes of acute or short-term insomnia are stress and some bigger life changes. So, if you’re having a hard time falling asleep or being asleep for longer than three weeks, it’s a sign you need to do something about it – try changing your routine before bed or seek professional help.
What Is Adjustment Insomnia?
Adjustment insomnia is defined as difficulty sleeping due to stress or anxiety related to a major life change. Most cases are classified as short-term or chronic insomnia, which is characterized by symptoms that last no more than three months.
The most common trigger is relocation and the whole organization that goes with it – from finding an international moving company to ensuring your belongings are efficiently packed with a professional packing service. It’s important to note that adjustment insomnia is different from jet lag. With adjustment insomnia, sleep disturbances occur during the night rather than during the day.
Since moving across the world can be quite challenging for most people, no wonder some sleeping problems appear after the move. The most important thing is to learn what adjustment insomnia is and recognize and treat those problems accordingly. More than 30% of the world’s population suffers from acute sleeping problems, so it doesn’t even matter if you’ve chosen one of the best places to live abroad. Now, imagine how relocation stress can affect your health.
That’s why it’s more than just good to learn all there is about these problems and know when it’s time to seek help. After all, your health is what matters the most, right? So, besides figuring out how to move overseas, especially if you’re moving abroad alone, try to do something for yourself, too.
What Other Types of Insomnia Are There?
There are numerous varieties of insomnia. The duration, impact on your sleep, and the root cause of each type are characteristic. If a person has insomnia symptoms three or more times per week for three months or longer, they may be diagnosed with chronic insomnia. Numerous people with this problem experience long-lasting symptoms.
This may happen if the initial signs are neglected. Bear in mind it can easily happen since deciding where to live and figuring out how you’ll live abroad can be more stressful than you thought. This is especially true for people who are relocating to a big city and intend to live on their own.
Although the majority of people have either chronic or short-term insomnia, there are situations when a person’s symptoms don’t fully fit either disorder’s definition. A diagnosis of “other insomnia disorder” may be given by a doctor in some unusual circumstances. Be aware of that, too, and don’t let these insignificant problems you describe at first turn into much bigger ones.
What Are Acute Insomnia Causes?
The symptoms of adjustment insomnia are similar to those of other types of insomnia and can include difficulty falling asleep, waking up frequently during the night, and feeling tired when you wake up in the morning. You may also find yourself lying awake for long periods of time at night. At first, the fact you’re moving overseas and going over your reasons for the move could be the things that are keeping you awake.
Short-term insomnia or acute insomnia is the most common type and can last a few days, but symptoms can prolong up to a few weeks. Here are some of the common causes:
- Stress, depression or anxiety,
- Uncomfortable beds,
- Noise or light,
- Shift work,
- Jet lag,
- Caffeine,
- Nicotine,
- Alcohol,
- Certain stimulant drugs,
- Certain medications,
- A room that is too hot or cold.
Keep in mind these causes when relocating to another country. It can help you avoid some of the relocation mistakes and move without too much stress and worry.
How Do You Know You Have Insomnia
As already mentioned, realizing you actually have a problem could be the biggest challenge in the whole story. There’s a ton of stuff to go over when relocating to another country, and there are a lot of things on your mind. Figuring out how to move to a new city, realizing all those amazing benefits, and creating a to-do list to make a move easier, yes, it can be too overwhelming.
But how can people tell they are suffering from this disorder when the stress after relocating is one of the main causes? Don’t all people who are relocating actually deal with some kind of stress? All these are true, so if you’re having trouble falling asleep, or having trouble staying asleep for longer than three weeks, take into consideration you might have insomnia. Also, some people with insomnia may wake up frequently during the night.
Take this seriously because if not treated, insomnia can be more than just some sleeping problems people are talking about. It’s your health, and you need to take care of it in the best possible way.
Are There Different Types of Adjustment Disorders?
Adjustment disorder is a type of mental disorder that can occur after a person experiences a stressful event or series of events. For example, moving internationally is definitely one of the stressors that can cause these problems. Just imagine that you’re relocating at the last minute. Not only will you not be able to decide what to pack like you wanted to, but there might not be enough time to gather all the necessary documents to travel.
Also, when a move isn’t planned well, you risk hiring the wrong people and falling for relocation scams that can make everything only worse than it already is. So, keep all this in mind and learn about the different types of adjustment disorders the problems mentioned above can cause:
- Depression-related adjustment disorder symptoms include melancholy, helplessness, sobbing, and a lack of joy from formerly enjoyable activities.
- A disorder with anxiety is characterized by symptoms of worry, anxiety, and overwhelm. Additionally, you have problems focusing. In children, separation anxiety is quite a frequent symptom.
- The mixed anxiety and depression symptoms of adjustment disorder include feeling both depressed and anxious.
- Adjustment disorder with conduct disturbance symptoms includes acting rebelliously, destructively, recklessly, or impulsively.
- Anxiety, depression, and behavioral problems are symptoms of a disorder with mixed disturbances of emotions and behaviors.
- Unknown adjustment disorder – physical symptoms such as headaches, body pains, heart palpitations, stomach aches, or insomnia are among the signs and symptoms.
Having all this on your mind can scare you, but it surely can be a boost for you to do something about it. After all, we have to be aware of our problems and try to help ourselves.
How Can You Treat Insomnia?
If you’re suffering from adjustment insomnia, there are a few things you can do to ease the transition and get some much-needed rest. Changing your sleeping patterns can usually help beat insomnia. However, it’s always easier said than done. After the move, there is still a lot of work to be done, like dealing with language barriers and thinking about tips for learning a new language.
But, if you want to make it and live in Europe as an American, find the strength and make some radical changes. First, try to stick to a regular sleep schedule as much as possible. This means going to bed and waking up at the same time each day, even on weekends. It may also help to create a bedtime routine that will signal to your body that it’s time to wind down for the night.
Things like taking a bath or reading a book before bed can help your body relax and prepare for sleep. Finally, avoid caffeine and alcohol before bed, as they can interfere with sleep. If you need help falling asleep, there are over-the-counter medications like melatonin that can be effective. But before that, definitely try to build your daily and bedtime routine. If you’re not sure how to do it, check out some amazing tips in the video below.
Should You Seek Professional Help?
If you’re struggling to get enough restful sleep on a regular basis, you may want to consider seeking professional help, and this is completely understandable. In fact, it’s the best thing you can do for yourself if living overseas is too much, and you’ve been caught up with adjusting to a new country and managing to keep in touch with friends back home.
A sleep specialist can help you identify the underlying cause of your insomnia and develop a treatment plan to help you get the rest you need. If you’re unsure whether or not you should seek professional care for your insomnia, consider the following:
- Are you regularly getting less than 7 hours of sleep per night?
- Are you experiencing daytime fatigue or sleepiness?
- Are you having difficulty concentrating or focusing during the day?
- Are you moody or irritable during the day?
- Are you having difficulty falling asleep at night?
- Are you waking up frequently during the night?
- Are you having trouble staying asleep once you fall asleep?
- Are you feeling anxious or stressed about your sleep habits?
If you answered yes to any of these questions, you might benefit from professional help for your insomnia. A sleep specialist can evaluate your symptoms and develop a treatment plan to help you get the restful sleep you need.
Take Care of Yourself, and the Move Will Go Smoothly
If you’re moving internationally, it’s important to be aware of the possibility of developing adjustment insomnia. This condition is characterized by difficulty sleeping due to stress or anxiety related to a major life change, such as relocation. Luckily, there are some things you can do to ease the transition and get some much-needed rest. By sticking to a regular sleep schedule and creating a bedtime routine, you can help your body adjust more quickly and get the rest you need.
FAQ
What Is Adjustment Insomnia and Why Does It Often Happen After Moving Internationally?
Adjustment insomnia is short-term sleeplessness caused by major life changes like an international move that disrupts your routine, environment, and sense of stability. The stress of relocation, new time zones, and cultural shifts all affect your sleep cycle. Jet lag, anxiety, and unpacking pressures make it hard to relax at night. Your body and mind need time to adapt to unfamiliar surroundings. Recognizing that insomnia is a temporary adjustment issue helps reduce worry. It usually improves as you settle into your new country.
How Can Time Zone Changes Trigger Insomnia After an International Move?
Crossing time zones during an international move can disrupt your internal body clock, leading to insomnia and fatigue. Jet lag confuses your sleep-wake rhythm, making you tired during the day and alert at night. The greater the time difference, the longer adjustment takes. Exposure to natural sunlight and gradual bedtime shifts help reset your rhythm. Avoid caffeine and alcohol during travel. Within a few days, your body typically realigns to the new schedule.
Why Does Stress From Moving Abroad Make It Hard to Sleep?
Stress from planning, packing, and adapting to a new culture can overstimulate your nervous system, causing insomnia after moving internationally. Uncertainty about work, housing, or immigration adds mental tension that keeps your mind racing at night. Breathing exercises and journaling can help release built-up stress. Creating a consistent bedtime routine in your new home signals safety to your body. The calmer your evening habits, the faster you’ll adjust to normal sleep patterns. Managing stress directly supports smoother adaptation abroad.
How Long Does Adjustment Insomnia Usually Last After an International Move?
Adjustment insomnia after an international relocation usually lasts one to three weeks, depending on how quickly you adapt to your new environment. Jet lag and stress fade as you establish routines and familiarity. If sleeplessness continues beyond a month, it may have deeper causes like chronic anxiety or poor sleep habits. Focus on consistency with bedtime and waking hours. Avoid late-night screen time or unpacking marathons. With time, your body naturally restores healthy sleep cycles.
What Can I Do to Sleep Better Right After Moving Abroad?
The best way to sleep better after moving internationally is to create a relaxing bedtime routine and stabilize your schedule immediately. Unpack your bedroom first to make it calm and comfortable. Set regular sleep and wake times, even on weekends. Limit caffeine after midday and avoid heavy meals late at night. Keep electronics out of the bedroom to reduce stimulation. Treat your bedroom as a restful space to train your brain that it’s safe to sleep again.
How Can My New Environment Abroad Affect My Sleep?
Your new environment can strongly influence sleep quality after an international move due to changes in noise, light, and temperature. Unfamiliar sounds or city lights may trigger restlessness. Blackout curtains, earplugs, and white noise machines can help recreate a sense of comfort. Local climate differences may also affect comfort, especially in humid or dry regions. Adjust your bedding accordingly to local conditions. Adapting your space for comfort speeds up the recovery from adjustment insomnia.
Can Culture Shock Contribute to Insomnia After Moving Internationally?
Yes, culture shock often contributes to adjustment insomnia because emotional and mental overload can make it hard to relax. Navigating new languages, customs, and daily habits increases cognitive strain. Your brain stays alert longer, disrupting normal sleep cues. Allow yourself time to adjust and accept that initial sleeplessness is part of the transition. Connecting with other expats can reduce isolation. Feeling more socially grounded helps restore emotional balance and deeper rest.
Should I Take Sleep Aids or Melatonin After Moving to a New Country?
Taking short-term sleep aids like melatonin can help reset your sleep schedule after moving internationally, but they should be used cautiously. Melatonin supplements mimic the body’s natural sleep hormone and help regulate jet lag. However, they work best when combined with good sleep hygiene and light exposure. Avoid relying on stronger prescription sleeping pills unless advised by a doctor. Natural remedies, such as herbal teas or relaxation techniques, often work just as well. Always consult a healthcare provider before starting supplements abroad.
How Can I Prevent Adjustment Insomnia Before My International Move?
You can reduce the risk of adjustment insomnia by preparing your body and mind before your move abroad. Start adjusting your sleep schedule to your destination’s time zone a few days in advance. Reduce caffeine and increase relaxation activities like walking or stretching. Keep essential sleep items—like pillows or blankets—from home for familiarity. Organize your move early to minimize last-minute stress. Preparation gives your mind stability, making it easier to rest once you arrive.
When Should I Seek Professional Help for Insomnia After Moving Internationally?
You should seek professional help if insomnia persists for more than a month or seriously affects your mood, energy, or focus after moving abroad. Persistent sleep problems may signal anxiety, depression, or relocation stress disorder. Many countries have English-speaking therapists or expat clinics. Cognitive-behavioral therapy (CBT) for insomnia is especially effective. Addressing mental and emotional causes leads to long-term recovery. Professional guidance ensures your adjustment abroad remains healthy and sustainable.
