The trap is trying to be available across two time zones at once, which quietly wrecks your sleep and evenings. Set two or three fixed overlap windows per week, for example your Saturday morning matching their evening, and protect the rest of your schedule.
Use asynchronous communication for everything that does not need to be live. Voice notes and messages let parents or friends respond when they wake up, and the conversation continues in slow motion without anyone staying up late. Keep a shared family group chat active so the connection does not depend only on calls.
For work meetings with the home country, negotiate a rotation so the inconvenient hour is shared rather than always falling on you, and block recovery time after late calls. A world clock widget with your key cities saves daily mental math. And be honest with people about your limits; most family adjust happily once a predictable routine exists.