08:00
to
15:59
EL3
- On arrival: Avoid taking a nap after 18h local time, light meal. Appropriate time to take moderate coffee or tea if needed.
- If the hotel does not provide around-the-clock room service, make necessary arrangement for light meal (dinner).
- Go to bed as late as possible so that you will asleep at a time corresponding to your normal sleep time in base-time.
- Upon wake up: breakfast, it is recommended that you take light physical exercise, walk… Appropriate time to take moderate coffee or tea if needed.
- Lunch around 12h base-time. Avoid napping.
Favour local-time
16:00
to
23:59
EL4
On arrival: have a light meal, avoid coffee and tea, and go to bed as soon as possible.
Upon wake up: breakfast, it is recommended that you take light physical exercise, walk… Appropriate time to take moderate coffee or tea if needed.
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.
00:00
to
17:59
EL5
- On arrival: have a light meal, avoid coffee and tea, and take a long nap as soon as possible.
- 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
- Upon wake up: breakfast, appropriate time to take moderate coffee or tea if needed, avoid morning daylight.
- Same recommendations for the following days.
08:00
to
15:59
EL6
- On arrival : Avoid napping. Appropriate time to take moderate coffee or tea if needed.. Have a light meal. If possible, expose yourself to daylight.
- In the evening: have dinner and then go to bed from 22h onwards.
- Upon wake up: breakfast, appropriate time to take moderate coffee or tea if needed., avoid morning light
- 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.
- Same recommendations for the following days.
Table 4: Layover Recommendations North - South rotations
Time of
arrival to
the hotel (HB)
Code
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本文鏈接地址：Getting to grips with Fatigue & Alertness Management(26)
