New research from Edith Cowan University (ECU) suggests that improving sleep hygiene could help fly-in and fly-out (FIFO) mining workers get better rest despite the challenges of shift work and remote living conditions. The study highlights the importance of sleep habits, environment, and mental health in ensuring FIFO workers achieve adequate sleep, essential for overall well-being and job performance.
The Sleep Challenges of FIFO Shift Work
FIFO workers often experience disrupted sleep due to long shifts, irregular schedules, and harsh environmental conditions at remote mining sites. ECU PhD candidate Philipp Beranek noted that shift workers struggle to maintain consistent sleep schedules, negatively affecting sleep quality and duration.
“Shift workers often experience sleep disruptions because they cannot allocate a constant and specific time for sleeping, and their body clock is often not adjusted for this,” Beranek explained. “Working the night shift requires you to go to bed when your brain and body are usually awake and set to function.”
Previous studies have found that FIFO workers average between 5 and 32 minutes to just over 7 hours of sleep, depending on their shift and whether they are on duty or off. However, long working hours, daily responsibilities such as commuting, meals, and exercise, and the difficulty of sleeping in remote environments make it challenging for many workers to get enough rest.
Impact of Sleep Hygiene on Health
The study found a direct correlation between good sleep hygiene and better health among FIFO workers. Those who maintained a comfortable sleep environment, a more regular sleep schedule, and better mental health reported improved sleep quality.
“Having an optimal sleep environment can be difficult in remote mining camps,” Beranek said. “For instance, in the Pilbara region in Western Australia, it gets extremely hot during summer. This can lead to elevated room temperatures, disrupting the sleep of night shift workers who need to rest during the daytime.”
Mental health also plays a crucial role in sleep quality. Workers who managed stress effectively and engaged in relaxation techniques, such as mindfulness or meditation, experienced better overall sleep.
Strategies to Improve Sleep Hygiene
To help FIFO workers improve their sleep hygiene, the study suggests the following strategies:
- Regulating room temperature – Setting air-conditioning between 16 and 20°C can improve sleep quality.
- Comfortable bedding – Using a supportive pillow can make a significant difference.
- Consistent sleep schedules – Maintaining a regular bedtime and wake-up time for day shifts, night shifts, and time off can help regulate the body’s internal clock.
- Relaxation techniques – Practicing mindfulness or meditation before bed can promote relaxation and better sleep.
“While it is nearly impossible for shift workers to have one consistent sleep schedule when working rotating shifts, workers should aim for a regular schedule based on whether they are on a day shift, night shift, or at home,” Beranek added.
With the mining industry heavily reliant on FIFO workers, improving sleep hygiene could lead to healthier and more productive employees. The study underscores the importance of workplace policies and personal habits supporting better sleep, ultimately benefiting workers and the industry.
Reference: Philipp Beranek, Ian C. Dunican, Travis Cruickshank, Mitchell Turner. Better sleep hygiene is associated with better sleep health in mining shift workers in Australia. Journal of Sleep Research, 2025.
