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The FIFO sleep-switch checklist
A one-page, printable checklist for flipping from days to nights and back again, based on Sleep Health Foundation guidance for shift workers. Pop in your email and we'll send you the PDF.
A preview of what's on it
- Aim for 7–9 hours of sleep per 24 hours, in one block or a main sleep plus a nap.
- Keep a set bedtime for each shift type: one for days, one for nights.
- Keep the room cool (16–20°C), dark and quiet. Eye mask, earplugs, white noise.
- Wear sunglasses on the bus home after night shift, then go straight to bed.
- Set a caffeine cut-off several hours before your planned sleep. FSANZ advises adults have no more than 400 mg a day from all sources.
- Allow for grogginess after waking (often 15–30 minutes, sometimes longer) before you drive or do high-risk work.
- Never drive long distances straight after a night shift.
Sources: Sleep Health Foundation — healthy sleep practices for shift workers · FSANZ — caffeine
Not medical advice. If sleep problems happen more than 3 times a week for several weeks, you nod off at work or at the wheel, or a partner says you snore loudly or stop breathing in your sleep, see your GP. Talk to your GP before using melatonin or sleep medication.