FIFO Fatigue: How to Manage Energy and Sleep on Long Shifts

FIFO (Fly-In, Fly-Out) work is part of everyday life. Whether it's the mines in Western Australia, oil and gas sites in the Northern Territory, or infrastructure projects scattered across remote parts of the country, FIFO roles offer great pay and solid career opportunities. But the flipside? The fatigue. Long shifts, isolation, and an unpredictable routine can really take a toll on your body and mind.

If you're in the game, you've probably felt it. The creeping tiredness that doesn't go away after a good sleep. The mood swings. The reliance on caffeine or energy drinks just to get through the day. Over time, if fatigue isn’t managed well, it can affect not just your performance on-site, but your safety, mental health, and relationships back home.

Let’s talk about how to stay on top of your energy and sleep when the work is long, the hours are tough, and the body clock doesn’t always want to play ball.

Understanding FIFO Fatigue

Before we dive into managing it, it helps to understand why FIFO work is particularly draining. The obvious factor is the long hours – twelve or even fourteen-hour shifts aren’t uncommon. But it’s not just the shift length; it’s the repetition. Doing those long shifts day in, day out, often for two or three weeks at a time, doesn’t give your body a real chance to reset.

Then there’s the roster cycle. Switching between day and night shifts, or flying into a completely different time zone, messes with your internal clock. Your body wants consistency. It likes winding down when it gets dark and waking up with the sun. FIFO life doesn’t always allow for that.

Living away from home, sleeping in a camp room, missing family events – all of these contribute to mental exhaustion as well. Fatigue isn’t just physical. The mental and emotional load FIFO workers carry is often underestimated.

Why Sleep Isn't Always Enough

Most of us think of sleep as the answer to fatigue, and yes, it plays a massive role. But there’s more to the story. You can sleep a full eight hours and still feel wrecked if the quality of that sleep is poor or if your body hasn’t had time to unwind properly after a shift.

The key is to focus not just on how much sleep you get, but also when and how you get it. Your brain cycles through different stages during the night – deep sleep, light sleep, and REM – and you need a good balance of all three to wake up feeling refreshed. Unfortunately, FIFO conditions often work against this.

Trying to sleep during the day after a night shift can be brutal. The sun’s up, your roommates might be moving around, and your body naturally wants to be awake. And even if you do manage to fall asleep, it can be broken or shallow, which means you’re not getting the restorative benefits your brain and body need.

Creating a Sleep-Friendly Environment

One of the most practical things you can do is take control of your sleeping space. FIFO camps can be noisy and bright, especially during the day, but there are ways to work around that.

Invest in a good sleep mask and earplugs if your room isn’t fully dark or soundproof. Some workers swear by white noise machines or apps, which help block out sudden sounds that might wake you up. If the air-conditioning hums loudly or the room is too cold or hot, see if you can tweak the settings before bed.

Avoid screen time for at least half an hour before you plan to sleep. That includes phones, tablets, and TVs. The blue light messes with melatonin production, which is the hormone that helps you fall asleep. Instead, try listening to music, reading a physical book, or doing a short relaxation exercise.

Another useful tip is to build a wind-down routine, even if it’s short. Your body and brain respond well to habits, and a familiar routine signals that it’s time to rest. It could be as simple as brushing your teeth, having a shower, and doing a few stretches before bed.

Managing Energy During Long Shifts

If you’re in the middle of a 12-hour shift, the last thing you want is your energy tanking halfway through. The trick is pacing yourself. Burn out too much energy early in the day, and you’ll be crawling by hour ten. On the other hand, if you coast too slowly, you might fall behind or feel sluggish.

Eating well is a big part of this balance. It’s tempting to load up on carbs or sugar to get a quick energy boost, but these often backfire. You might feel better for an hour, then crash hard. Try to include some protein and healthy fats in your meals – they release energy more steadily and keep you going longer.

Hydration is also key. Camp food can be salty, and working outdoors in hot or dry conditions dehydrates you faster than you think. A lot of people confuse thirst with hunger or tiredness. Keep a water bottle on hand and sip regularly throughout the day, rather than chugging it all at once.

Movement helps, too. It might seem counterintuitive when you’re exhausted, but a quick stretch or a short walk during your break can do wonders. It gets blood flowing, wakes up your muscles, and gives your brain a chance to reset.

Shifting Your Mindset

A lot of FIFO workers push through fatigue like it’s a badge of honour. And while resilience is something to be proud of, ignoring the signs of burnout isn’t doing anyone any favours. Fatigue doesn’t just affect how you feel; it affects how you think, react, and perform. It increases the risk of mistakes – which, in high-risk jobs like mining or construction, can be dangerous or even deadly.

So, recognising the early signs is important. If you're finding it hard to concentrate, getting snappy with co-workers, relying heavily on caffeine, or struggling to sleep even when you’re tired – these could be red flags.

Speaking up about it, whether to a supervisor, a health and safety rep, or even just a mate on-site, isn’t a weakness. Many workplaces now have systems in place to help manage fatigue. That might include shift rotation adjustments, mental health support, or even just better break structures.

Looking After Yourself Off-Site

The time you spend at home between swings is precious, and it’s easy to want to pack in all the activities you’ve missed – family time, social events, errands. But if you come back to site already tired, the cycle continues.

Try to give yourself at least one full day of proper rest when you get home. Not catching up on chores. Not running around. Just rest. That recovery time is just as important as the time you spend on the tools.

Staying active, eating well, and keeping a somewhat consistent sleep schedule even on your off days helps your body stay balanced. It doesn’t mean you can’t enjoy a few beers or a late night, but moderation is key.

Mental health is just as vital. FIFO life can be isolating, and the distance from family and support networks can make you feel alone. Keeping in regular contact with loved ones, seeing a counsellor if things feel off, or even just talking things through with a mate can lighten the load more than you’d expect.

The Bottom Line

FIFO work isn’t easy. It’s physically demanding, mentally challenging, and often emotionally draining. But by taking steps to manage your energy and prioritise good-quality sleep, you give yourself a better shot at staying healthy, safe, and sharp on the job.

No one’s expecting you to be superhuman – just smart. Listen to your body. Respect your limits. And take care of yourself, both on-site and off. Because in the end, your wellbeing is the most valuable resource you’ve got.

If you’d like personalised support—whether it’s professional Resume and Cover Letter writing, FIFO Resume, Employer Sponsorship Resumes and Cover Letters, SEEK and LinkedIn profile optimisation, Selection Criteria for Government Jobs, one-on-one Job Interview Coaching or Other Professional Writing Services —call us on 0423 686 904 or email us at hello@adriennasresumes.com