The short answer: To keep your energy up on 12-hour shifts in mining, oil and gas or camp work, protect your sleep first, use caffeine in small, planned amounts early in each shift, and stop well before bed. A 50 mg piece of energy gum lets you add caffeine a little at a time instead of loading up on large energy drinks.
Here in BC, we know plenty of people who fly or drive in for two weeks, work 12 hours a day, and then try to be a normal human on their days off. Rotations like 14-and-14 or 21-and-7 are hard on the body in their own way. This guide is our practical take on getting through them.
Why are 12-hour rotation shifts so tiring?
CCOHS's page on extended workdays lists the upside of long shifts (more days off, fewer commutes) and the downside: sleepiness, irritability, poor concentration and slower reactions, especially when the gap between shifts leaves too little time to rest. It also notes that heavy physical work and jobs that need sustained attention are the hardest fit for long days. That describes a lot of site work.
Mining adds its own challenges. A NIOSH review of mineworker fatigue (published in the American Journal of Industrial Medicine, 2022) calls fatigue a critical, ongoing challenge and points to monotonous tasks, underground work with little natural light, and remote operations as fatigue sources specific to the industry.
How tired is too tired to work safely?
CCOHS's fatigue guidance treats fatigue as a form of impairment. It cites a study comparing time awake to blood alcohol: about 17 hours awake is similar to a blood alcohol level of 0.05, and about 21 hours is similar to 0.08. On a 12-hour shift with a bus ride, a long safety meeting and a late dinner in the camp kitchen, 17 hours awake comes around faster than you'd think.
No gum, coffee or energy drink fixes that. Caffeine can help you feel more alert, but it doesn't pay back sleep you didn't get.
How should you use caffeine across a rotation?
Here's a simple framework. Adjust it to your own schedule and your site's rules.
| Part of the rotation | Caffeine plan | Watch out for |
|---|---|---|
| Day shifts (for example 6 a.m. to 6 p.m.) | 1-2 pieces at the start of shift, 1 more around midday if needed. | The early-afternoon dip. Plan your last caffeine at least 8 hours before bed. |
| Night shifts (for example 6 p.m. to 6 a.m.) | 1-2 pieces at the start, 1 more before midnight, then stop. | The early-morning low point, around 4 a.m. Daytime sleep is lighter, so protect it. |
| Changeover from days to nights | Keep caffeine small and early. Nap before your first night if you can. | Using extra caffeine to push through a long changeover day. |
| Last shift and travel out | Keep it light so you can rest before the drive. | A long drive home after a long last shift. Rest first or share the driving. |
| Days off | Use less than you do on hitch. | Carrying a hitch-sized caffeine habit into your time off. |
The 8-hour guideline comes from CCOHS, which suggests avoiding caffeine for up to 8 hours before bed. Some people can go a little closer to bedtime and still sleep well; if your sleep is suffering, move your last piece earlier.
How much caffeine can you have on a 12-hour shift?
Health Canada sets 400 mg a day as the maximum for healthy adults. That's a ceiling, not a target. A tall coffee from the camp kitchen plus a couple of large energy drinks can get you there before lunch without you noticing.
Key numbers for a hitch
- 400 mg: Health Canada's daily maximum for healthy adults.
- 50 mg: caffeine in one piece of Sunii, about 1/2 cup of coffee.
- 1-2 pieces: a typical Sunii serving (1 if you're sensitive, 2 if you're used to caffeine).
- 8 hours: how long before bed CCOHS suggests avoiding caffeine, at most.
- 14 days at 2-3 pieces a day: roughly 4 to 6 packs of 8 for the whole hitch.
If you'd like more background, our post on how much caffeine is too much goes deeper.
Is energy gum practical on a mine site or rig?
We built Sunii for people who don't have time to sit down with a latte. On site, that means:
- No fridge, no cooler, no spills. A pack of 8 fits in a vest or coverall pocket.
- Measured doses. Each piece is 50 mg, so you add caffeine in small steps instead of a full 16-ounce can at once.
- Quick to kick in. Sunii is absorbed through the lining of the mouth while you chew, and most people feel it within 5-10 minutes.
- Sugar-free. 0 calories per piece (Canadian label), so it's one less sugary snack in your day.
Always follow your site's rules about gum and food in work areas, especially around PPE, respirators and underground.
What helps you sleep in camp?
- Make it dark. An eye mask and blackout tape over the window help a lot during daytime sleep after nights.
- Make it quiet. Earplugs or a white noise app help with thin camp walls and early door slams.
- Keep a routine. CCOHS suggests a consistent sleep schedule and getting up to do something quiet if you can't fall asleep after about an hour.
- Go easy on the late-night scrolling. A call home is good; three hours on your phone is not.
Who should skip caffeine gum?
Sunii is not for children. If you're pregnant or breastfeeding, consult a practitioner before using it. Talk to a health care practitioner first if you take lithium or have high blood pressure, glaucoma or an overactive bladder. Don't combine it with other caffeine or stimulant products, and remember that it is not a substitute for sleep. More answers are on our FAQ page.
Quick facts about Sunii
- 50 mg of caffeine per piece (total, including caffeine from guarana), about 1/2 cup of coffee.
- Most people feel it within 5-10 minutes, absorbed through the lining of the mouth while you chew.
- 8 pieces per pack. 1 piece if you're sensitive to caffeine, 2 if you're used to it. Maximum 8 pieces (400 mg) a day; at that amount, skip other caffeine.
- Each piece also has 50 mg taurine, 15 mg vitamin B6 and 15 mg vitamin B5.
- Fresh mint. Sugar-free, gluten-free and vegan. 0 calories per piece (Canadian label).
- Founded in Whistler and made in Langley, BC. Family-owned.
See the full label on our Sunii facts page.
Heading back in for your next hitch? Try the Sunii 3-pack trial for $18.99 with free shipping on every order, or subscribe so it's waiting when you get home. You can also find Sunii at Circle K and other stores across Canada and the US with our store locator.
Last reviewed: November 5, 2026
