Figure 2: layover recommendations diagram
Table 2: Layover Recommendations for westward rotations
Time of arrival to the hotel (HB)
Code
Westward rotations
Favour base-time
16:00
to
23:59
WL1
On arrival: Avoid napping, if possible expose yourself to daylight, and take a light meal. Avoid coffee or tea.
If the hotel does not provide around-the-clock room service make the necessary arrangements for breakfast.
Have dinner at base-time and go to bed at your normal base-time.
If you wake up in the early morning take breakfast and try to stay in bed.
In the morning, eat a meal corresponding to lunch on your base-time.
00:00
to
17:59
WL2
- On arrival: have a light meal, avoid coffee and tea. If the hotel does not provide around-the-clock room service make the necessary arrangements for breakfast. Go to bed as soon as possible.
- If you wake up in the early morning take breakfast and try to stay in bed.
- In the morning, eat a meal corresponding to lunch on your base-time.
- Avoid coffee and tea after 16h base-time.
- Have dinner at base-time and go to bed at your normal base-time
08:00
to
15:59
WL3
On arrival: have a light meal, avoid coffee and tea, and take a nap as soon as possible.
In the afternoon: expose yourself to daylight, have light physical exercise (walk). Avoid coffee and tea after 16h base-time. If the hotel does not provide around-the-clock room service, make the necessary arrangements for breakfast.
Have dinner at base-time and go to bed at your normal base-time.
If you wake up in the early morning take breakfast and try to stay in bed.
In the morning, eat a meal corresponding to lunch on your base-time.
Favour local-time
16:00
to
23:59
WL4
- On arrival: you may have lot of time before local bedtime. Avoid napping (or limit its duration to 30 minutes) and expose yourself to daylight, take a light meal. Appropriate time to take moderate coffee or tea if needed. If the hotel does not provide around-the-clock room service, make the necessary arrangements for breakfast.
- In the evening: have dinner and then go to bed from 22h onwards.
- If you wake up in the early morning take breakfast and try to stay in bed.
- Have a meal around midday and nap in the early afternoon.
- In the afternoon: expose yourself to daylight and have light physical exercise (walk). Appropriate time to take moderate coffee or tea if needed.
- In the evening: have dinner and then go to bed from 22h onwards.
- Same recommendations for the following days
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本文鏈接地址：Getting to grips with Fatigue & Alertness Management(24)
