Sleep Health for FIFO Workers, Creating Workplaces People Want to Return To, and Cutting Phone Time (and moving more) to Boost Job Satisfaction

Cognicent | 27, June, 2025 | Newsletter

Welcome to the June edition of our Insight Articles!

This edition explores the subtle shifts that can make a big difference to wellbeing and performance at work. From the impact of just one extra hour of sleep for FIFO workers, to how supportive environments help injured employees return to work faster, to the surprising benefits of cutting phone time and moving more. These studies reveal practical, low-cost ways to support workplace health, motivation, and satisfaction. 

We all know that sleep affects our ability to function well in every aspect of life – from work and sport to social interactions and intimate relationships. Sleep plays a crucial role in our daily performance and overall wellbeing.

In Australia, it’s estimated that there are more than 100,000 Fly-In Fly-Out (FIFO) workers. Research suggests that FIFO employees average just over six hours of sleep per night while on day shift, and even less during night shifts. This falls well short of the recommended 7–9 hours of sleep per night for adults.

While maintaining a consistent sleep routine can be particularly challenging for FIFO workers, especially those doing shift work, new research from Edith Cowan University highlights the importance of good ‘sleep hygiene’ – the habits and practices that support quality sleep.

The study found that several strategies can significantly improve sleep quality in FIFO employees:

1. Follow regular sleep schedules, with set routines for day shifts, night shifts, and days off

2. Set your air conditioning between 16–20°C, which creates a cooler environment optimal for sleep

3. Invest in a comfortable pillow, as proper neck support improves rest

4. Stick to consistent bedtimes and wake-up times, even on days off

5. Try mindfulness or meditation practices, which can help calm the mind before sleep

If you work in a FIFO or shift-based role, it’s worth reflecting on how you currently approach sleep. Even small improvements can make a big difference to your health, mood, and performance.

Consider:

Are there small changes you could make to build better sleep habits?

Article 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; DOI: 10.1111/jsr.14457

In Australia, more than 500,000 people each year sustain a work-related injury or illness, with over 60% requiring time off. While this understandably causes physical and psychological distress for employees, it also comes at a significant cost to businesses. National figures show that lost work time results in an estimated $30 billion in annual costs (equivalent to the entire output of the agricultural sector).

While reducing the risk of injury and illness remains a key area of investment, organisations should also consider how their workplace environment impacts recovery. Creating a space where employees are motivated to return to can make a meaningful difference.

Research from the University of South Australia examined more than 100 Australian organisations and over 12,000 injured employees. It found that workers in healthy environments returned to work sooner after making a compensation claim than those in less supportive settings.

Key findings from the study includes:

1. Healthy working conditions, including supportive relationships with supervisors, valuing employees’ skills, providing job autonomy, and reducing work-related stress, were linked to fewer days lost per claim and a stronger overall psychosocial safety climate

2. Poor workplace culture significantly increased recovery time, with employees in low psychosocial safety climates taking 160% more days off following injury or illness (177 days compared to 68)

3. Costs per employee were 104% higher in organisations with poor psychosocial safety (averaging $67,260 vs $32,939)

While we may not be able to eliminate workplace injuries and illnesses entirely, we can influence how our organisations support employees during recovery.

Consider:

Is your workplace one that people feel safe, supported, and motivated to return to?

Article Reference:

Maureen F. Dollard, May Loh, Harry Becher, Daniel Neser, Sophie Richter, Amy Zadow, Ali Afsharian, Rachael Potter. PSC as an organisational level determinant of working time lost and expenditure following workplace injuries and illnesses. Safety Science, 2024; 177: 106602 DOI: 10.1016/j.ssci.2024.106602

On average, we spend over three hours a day on our mobile phones. Multiply that by a week, and that’s nearly a full day spent staring at a screen. While the conversation around reducing screen time is growing, new research suggests that even small changes can have a big impact on our working lives, especially when paired with physical activity.

A 2024 study from the University of Bochum in Germany explored this in depth. Researchers followed 278 employees from various sectors, splitting them into four groups for a one-week intervention:

1. A group that reduced non-work smartphone use by one hour per day

2. A group that increased daily physical activity by 30 minutes

3. A group that did both

4. A control group that made no changes

The results were compelling, and sustained, even two weeks after the intervention ended.

Those who reduced smartphone use reported:

1. Greater job satisfaction and motivation

2. Improved work–life balance

3. Fewer symptoms of depression

4. A stronger sense of control

5. Reduced feelings of work overload

Physical activity alone also helped, but only with wellbeing, meaning participants experienced similar improvements in mental health and motivation but not the same improvements to work-related outcomes.

Importantly, the most significant results came from those who reduced screen time and moved more each day. These participants reported the most improvements across all domains.

In terms of practical application, the researchers highlight this could be a low-cost, low-effort wellbeing strategy that workplaces could adopt, without apps or complicated programs.

Consider:

Are you aware of how much time you spend on your phone each day?

Try checking your ‘Digital Wellbeing’ or ‘Screen Time’ stats in your phone settings – it might surprise you.

What’s one strategy you could use this week to reduce screen time or add more movement to your day?

Article Reference:

Julia Brailovskaia, Jakob Siegel, Lena-Marie Precht, Sophie Friedrichs, Holger Schillack, Jürgen Margraf. Less smartphone and more physical activity for a better work satisfaction, motivation, work-life balance, and mental health: An experimental intervention study. Acta Psychologica, 2024; 250: 104494 DOI: 10.1016/j.actpsy.2024.104494

We hope that you have a safe, well and productive rest of your week.

– The Cognicent Team