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If you scored between 25 and 36, your body clock is largely on local time.  You should use local-time when following the recommendations for your return flight.
 
 
 
 
 
BODY CLOCK QUESTIONNAIRE (BCQ)
 
If you are unaware as to what your base-time is to sleep, eat, etc. this questionnaire may help you to determine a baseline body clock phase. You should complete the following questionnaire with the appropriate times for several days.
 
You should complete this questionnaire when you are at home and well adjusted to your base-time (i.e. after several days at home or on holidays for example). You should complete it for several days and then average your results of these activities on base-time to give you an idea of your normal timing.
 
 
 
 Approximate time
 
 
 Day 1
 
 Day 2
 Day3
 Day 4
 Day 5
 Day 6
 Day 7
 Average
 
When do you take your main sleep ?
 
 
 
 
 
 
 
 
 
When do you start to feel tired ?
 
 
 
 
 
 
 
 
 
When do you feel like taking a nap ?
 
 
 
 
 
 
 
 
 
When do you have your bowel movement ?
 
 
 
 
 
 
 
 
 
When do you have your meals ?
 
 
 
 
 
 
 
 
 
When do you feel most alert ?
 
 
 
 
 
 
 
 
 

 
 
 
When you have determined your normal base time for these activities, you can use these values to help you to complete the LAAQ.  
 
 
 
 
 
 
 
 
 
 
 
 
3.2.2.2.  LAYOVER REST FOR WESTWARD, EASTWARD AND NORTH-SOUTH FLIGHTS

Layover recommendations includes 15 categories depending on (figure 2, Tables 2  to 4):
- geographical zones: Westward (WR), Eastward (ER) and North-South Rotations (NSR),

- the number of time zones crossed,

- the number of nights during the layover,

- arrival time to the hotel (base-time): between [16:00 and 23:59], between [00:00 and 07:59] and between [08:00 and 15:59] 
　
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本文鏈接地址：Getting to grips with Fatigue & Alertness Management(23)