- sleep and nap management on arrival at the hotel and before the return flight,
- exposure to daylight, moderate physical exercise,
- food hygiene (drinking of tea, coffee, etc.)
These recommendations depends on:
- geographical zones:
. Westward rotations (WR): time difference travelling, (sup=) base-time – 4,
. Eastward rotations (ER): time difference travelling, (sup=) base-time + 4
. North-South rotations (NSR): 0 to +3 time differences.
- arrival time, according to base-time, determines sleep and nap management on arrival at the hotel.
- layover duration for WR and ER: the adjustment or not to local-time depends on the duration of the layover in terms of the number of local nights and the number of time zones crossed. (cf figure) A high number of nights during the layover and a low number of time zones crossed tends to encourage the adjustment of the biological clock to the local-time. The aim of the recommendations during the layover is to facilitate this adjustment, by favoring the local-time for rest and activities.
A low number of nights during the layover with a high number of time zones crossed tends to discourage this adjustment. The aim of the
recommendations is to prevent the adjustment to the local-time by favoring the base-time for rest and activities.
In the other conditions you will have to decide if you prefer to facilitate the adjustment to local-time or not, with your experience and your subjective feelings (depending on the ease with which you can adjust, what you prefer to do during the layover…)
East-West Rotations (EWR)
Time Zone Change (TZC) ≥ BT – 4
North-South Rotations (NSR)
BT – 3 ≥ TZC ≤ BT + 3
West-East Rotations (WER)
TZC ≥ BT + 4
GEOGRAPHICAL
TIME ZONES
Geographical zone delimitations for European and African crews
Geographical zone delimitations for North & South American crews
Geographical zone delimitations for Asian and Australian crews
3.2.2. DETAILED REVIEW OF RECOMMENDATIONS
3.2.2.1. PRE-FLIGHT AND IN FLIGHT RECOMMENDATIONS
These recommendations are organized into 6 categories, valid for outbound and return flights whatever the geographical zone (figure 1, table 1). To select the optimal recommendations, you have to consider the following factors: 中國航空網 www.k6050.com 航空翻譯 www.aviation.cn 本文鏈接地址：Getting to grips with Fatigue & Alertness Management(19)
