Sleeping for Australia - 14 days Onsite (v.3)

forget about eating & activity - sleep (right) first

 

(A straight-talking guide to staying physically and mentally sharp on the Snowy job — by Brad Pamp)

 

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I’ve said it many times: when it comes to preserving your best health, quality sleep is King.

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A good night’s sleep cleans out and recharges your CEO (your brain), fires up protein synthesis to repair and build muscle, sets up your best fat-burning engine for tomorrow (including optimising appetite control), and even plays a major role in balancing blood consistency and lowering inflammation.
Get your sleep right, and everything else gets easier.

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Just as your waking 16 hours matter, your sleep architecture—how you build and protect your nightly routine—matters just as much for driving your best performance and limiting long-term health risks.

 

Camp-Life Challenges

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Let’s be honest, swing life isn’t always sleep-friendly.
Adjusting to new bedding, temperature swings, altitude, mess-hall nutrition, long workdays, emotional load, colleague interactions, and missing home base…
All of that can chip away at your sleep quality.

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What is quality sleep?

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Falling asleep quickly.
Staying asleep.
Moving through all five sleep phases.
And waking—ideally just before the alarm—mentally sharp and physically charged.

 

How much do you need?

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There’s no perfect number.
It’s simply however long it takes to tick all the boxes above.

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If you’re curious, here’s my scored sleep questionnaire—it gives you a good sense of whether you’re in the zone  - CLICK HERE

 

Camp-Life Strategies for Better Sleep

Here are some simple, high-return behaviours that work brilliantly onsite:

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😴 Go to bed at exactly the same time each night

😴 Read a hard-copy book as you wait for the melatonin dump

😴 Bring your own pillow (especially if you snore)

😴 A drop or two of lavender oil on the pillow

😴 10 deep nasal breaths right before you fade off

😴 Use an eye mask—Manta is best; MP3 sleep masks with rain sounds are also proven winners

😴 Blu-Tack in the ears if noise wakes you easily

😴 Start the evening cool—keep blankets at the foot of the bed and pull them up only when needed

 

Next Week’s Swing Shift

🎯 A simple 3-minute Back Maintenance Routine—daily, protective, and perfect for onsite work.