- Rest starts between 18h and 21h.

This part of the flight is unfavorable for sleep. You should plan a longer rest period or divide your rest into 2 or 3 periods spread out over the flight.
 

 
 * Departure times from home or hotel are expressed in base-time for outbound flights. For the return flight, its depends on the layover’s duration and the pattern of sleep during the layover:
- after shorter layover, you should use base-time when following the recommendations for your return flight,

- after longer layover, you will need to decide whether to use local or base-time when following the recommendations for your return flight. It depends to what extent you have adjusted to local time. The following questionnaire may help you to assess your body clock phase (LAAQ). 

LAYOVER ASSESSMENT ADJUSTMENT QUESTIONNAIRE (LAAQ)
 
Please answer the following items according to your last sleep, nap, etc, during the layover by circling the most appropriate option. If you are unaware of the timing of these activities on base-time the Body Clock Questionnaire (BCQ) may be of help (see next page).
 
 At normal
base-time
 A lot closer
to base-time
 A bit closer
to base-time
 A bit closer
to local-time
 A lot
closer
to local-time
 At
normal
local-time
 
When did you take your main sleep?
 
1
 
2
 
3
 
4
 
5
 
6
 
When did you start to feel tired?
 1
 2
 3
 4
 5
 6
 
When did you feel like taking a nap?
 1
 2
 3
 4
 5
 6
 
When did you have your bowel movement?
 1
 2
 3
 4
 5
 6
 
When did you have your meals?
 1
 2
 3
 4
 5
 6
 
When did you feel most alert?
 1
 2
 3
 4
 5
 6
 

Now please calculate your overall score by adding up the numbers that you have circled. 
 
If you scored between 6 and 17, your body clock is largely on base-time. You should use base-time when following the recommendations for your return flight.
 
If you scored between 18 and 24, your body clock has started to adjust to local time, but has not fully done so.  You will need to decide whether to use local or base-time when following the recommendations for your return flight 
　
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