Melatonin + Creatine: A practical sleep reset for FIFO, Defence and other shift-work lives
- By Dr Chris Haigh
I had planned to write this a while ago, with the same question being asked in multiple consults, how to help manage sleep or worse… their partners' sleep. Then melatonin hit the media for all the wrong reasons. I hesitated. Would this topic be inappropriate to discuss? Since it is a supplement overseas, but is considered a scheduled medication in Australia? Will access to it change here because the media with overseas supplement suppliers restrict access due to the dialogue?
Given how often sleep comes up for FIFO crews, Defence families and night-shift workers, it’s worth a factual update.
Why this matters
Rotating rosters, deployments and night shifts hammer your body clock. Good sleep ultimately affects workplace safety, mood, recovery and performance. Along with light exposure, caffeine control and a solid routine, research has looked at melatonin (a body-clock signal) and creatine (a cellular energy buffer). Light and melatonin are recommended in guidelines for "shift-work disorder" in America (along with naps and caffeine) when sleep and work needs conflict. AASM Australia, however, has a slightly different control process for Melatonin.
Melatonin: what it is, what it does, and Australia’s rules
What it is: Melatonin is a hormone your brain releases at night to say, “Hey, it's sleepy time.” It's involved in the natural sleep cycling for the body, and its release is affected by bright light (looks up from mobile phone). Melatonin can help encourage sleep during the day or during shift changes.
Australia-specific reality:
In Australia, melatonin is regulated as a medicine.
Over the counter? Yes, kind of. If you are over 55 years, you can purchase 2mg from the pharmacist for short-term insomnia; otherwise, chat to your GP. So, although you see melatonin sold freely overseas (e.g. common retailers like iHerb or Amazon), it’s a medicine, so the route is via your GP or pharmacist.
Why the restrictions? Overseas, melatonin is available as edible lollies. Following multiple children being admitted to the hospital with toxic levels of melatonin, the restrictions were appropriately put in place. This is the unfortunate part: Melatonin works as a signal that you should sleep, not as a sedative, so high doses aren't warranted. Personally, I hope the reasons behind the toxic loading are genuine mistakes because the lollies were delicious rather than trying to sedate them.
Creatine: not just for bodybuilders
What it is: Creatine helps recycle ATP - the quick energy your muscles and brain use. That’s why lifters love it, and why it’s interesting for sleep-deprived brains.
What the research says:
A single high dose of creatine during partial sleep deprivation improves cognitive performance for several hours. This doesn’t replace sleep; it can help with brain energy when tired. Nature. A friend of mine in our youth would swear by his pre-workout supplement, helping him survive a night out partying. I assumed it was the caffeine, but perhaps the creatine was the benefit, and to my friend, I'd like to double down and re-affirm that after two decades as a health professional, I still do not recommend vodka and pre-workout.
After 24 hrs of sleep deprivation, benefits have been noted in cognitive and psychomotor ability with creatine. ScienceDirectGwern
Legality and guidance: Creatine monohydrate is legal in Australia and recognised by the Australian Institute of Sport as an evidence-based performance supplement for athletes. If you’re considering it for work-function on low-sleep days, chat with your GP about suitability, dosing and kidney considerations. Australian Sports Commission
Safety notes: These are usually well-tolerated in healthy adults; common issues are mild GI upset or small water-weight increases, especially if large doses are used quickly. Those with kidney disease or who are on medicines should chat with their GP. Sports Dietitians Australia (SDA)
Putting it together for FIFO & Defence life
Light is medicine too. Strategic bright light during the night shift and reduced light (e.g. dark glasses) on the commute home help cue your body clock.
Planned naps and caffeine (timed so it doesn’t wreck daytime sleep).
Melatonin is a medical option in Australia. Evidence suggests it can help with daytime sleep and shift transitions, but access and advice run through your GP/pharmacist here.
Creatine may blunt the “tired brain” dip. It’s not a substitute for sleep
Avoid the usual traps. Chasing sleep with booze, heavy sedatives, or buckets of late caffeine tends to backfire on circadian timing and recovery.
Safety reminders
This article is general information only. It does not diagnose, treat or prescribe.
Melatonin is a medicine in Australia; see your GP/pharmacist for suitability and lawful access. Avoid buying random overseas products; importing prescription medicines generally requires a valid Australian prescription and carries quality risks. Therapeutic Goods Administration (TGA)
Creatine: discuss kidney health and medication interactions with your GP; for planning/doses, work with an Accredited Sports Dietitian (see SDA). Sports Dietitians Australia (SDA)
How Health Shack can help
We help your body adapt and recover from the strain of roster changes. Chiropractic care, massage, and recovery-focused movement can:
ease musculoskeletal tension from long shifts and irregular schedules
support the body in shifting from a constant “fight–flight” stress mode toward a more calm, balanced state (research shows spinal adjustments can influence autonomic nervous system activity, including measures like heart rate variability).
leave you less sore, less tense, and better placed to get quality rest when your schedule allows.
Supplementary support for better rest is available at Health Shack, including hypnotherapy and sound healing sessions designed to promote relaxation and reset.
Book an appointment if your back, neck, or recovery suffers from shift work. We’re here to support FIFO and Defence families in Rockingham every week.
References & further reading
AASM Clinical Practice Guideline (2025): Conditional suggestions for melatonin, bright light, naps, caffeine in adults with shift-work disorder. AASM
TGA scheduling (melatonin): Modified-release 2 mg melatonin pharmacist-only for adults 55+; otherwise prescription-only. Therapeutic Goods Administration (TGA)
TGA Personal Importation Scheme: Conditions for importing medicines; prescription requirements; quality/counterfeit risks. Therapeutic Goods Administration (TGA)Health, Disability and Ageing
Creatine & sleep loss (human RCTs): Scientific Reports cross-over trial; earlier McMorris et al. sleep-deprivation work. NatureScienceDirect
AIS Sports Supplement Framework (Creatine = Group A) & SDA fact sheet: Evidence-based status and athlete guidance. Commission Sports
WADA Prohibited List (2025): Creatine not listed. World Anti-Doping Agency
