Sleep Tips for FIFO Workers

FIFO mostly involves long-distance commutes to work where the employees live temporarily at the work site for a few days. Generally, due to the nature of mining and energy sectors, these working sites' geographic locations are remote, which means that the workers cannot return to their home after completing their shifts. Working odd hour shifts in a remote location is not an easy task as it can upset the daily routine, and achieving work-life balance can become a challenge.

Getting the right amount of sleep plays a crucial role in performing well in any job, especially for FIFO workers. For FIFO workers, because of long shifts, night shifts and early morning shifts, sleep deprivation combined with the tiring long-hours and homesickness may prove to be destructive in some cases. Not only this but some FIFO employees may even suffer from anxiety, stress or depression because of sleep deprivation. Therefore, it becomes imperative for FIFO workers to have good mental health to sleep soundly every day.

So, let us take a look at some tips which will help you sleep soundly every day:

• Focus on Health, Environment, Lifestyle and Attitude

  Among all the factors that can help FIFO workers to sleep better, the surrounding environment, health conditions, lifestyle habits, and attitude are of the foremost priority.

• Environment
  Keep the environment around you as soothing as possible to sleep peacefully. Try to keep the temperature inside cool, the room dark and the bed warm. You can also try using eye masks, earplugs to further make the environment favourable for sleeping well.

• Health
  If you have any physical health problems and work as a FIFO worker, it is recommended to have a proper physical examination to help you work and sleep well. If any medicines are prescribed, do not forget to take them with you as you may find it difficult to source them in remote locations. Being physically fit is of foremost importance for FIFO works to assist with the physically active roles they undertake.  

• Lifestyle
  Eating healthy food is extremely important to assist you to remain active at work and even sleep better. Eating food containing a high amounts of sugar, and having caffeinated drinks, can keep a person awake. So, avoiding food and drinks containing lots of caffeine or sugar like coffee, tea, energy drinks, chocolates etc., late in the evening will help you sleep better after your shift. Even exercising regularly helps to have good sleep at night. The only thing to keep in mind is to avoid exercising a couple of hours before going to bed as it makes you tired but produces adrenaline, which can make it hard to sleep at night. You can also try meditating for a few minutes every day as it relaxes the mind and body and keeps the mind clear of stress. Implementing these changes in your life will help you stay fit and healthy throughout your hitch.

• Attitude
  Have a positive state of mind before you go to bed. Be grateful for everything you have, smile and associate bed in a positive way. If your mind is not relaxed and you are worried about something, try writing it down on a piece of paper to take care of it the next day and sleep peacefully. Going to bed with a positive attitude, smiling face and a relaxed attitude will help you sleep soundly.

• Stay Away from Electronic Gadgets
  Studies have found that using mobile phones or other smart devices while in bed with the purpose of going to sleep delays sleep. Once a person starts to use a smart device before sleeping, he/ she is tempted enough to browse for a longer time, delaying the projected sleep time. So, it is advised to avoid using electronic gadgets at least two hours before sleeping so that the mind is relaxed. A suggestion is to try to read a good book of your choice before going to bed; this will help you have a good night's sleep quickly.

• Hot Shower Before Going to Sleep
  FIFO work can be physically draining, and to relax the body muscles, taking a hot shower before going to sleep helps the body to release all the tensions and relax. It further helps in sleeping soundly and waking up with a fresh mind and a healthy body.

Being a FIFO worker is not at all an easy task; you need to be physically and mentally healthy and active. To be physically strong, one needs to have a healthy mind in a healthy body, and this can be achieved by having a good night's sleep every day. Therefore, sleep is non-negotiable. When you sleep well every night, you will be happier, more energetic and active throughout the day.