– outbound flight: pre-flight and during the flight

– layover

– return flight: pre-flight and during the flight 

 
 
WESTWARD ROTATIONS (WR)
 
 
WR / Basic Crew / Shorter layover
 
 
Main characteristics of the rotation and recommendation codes:
 
 
Outbound Flight 
 Departure from home: 6h BT
 Flight departure: 8h30 BT
 BC1
 
Time zone change
 Base-time – 6
 
 WR
 
layover
 Arrival at the hotel: 18h BT (12h LT) 
Duration: 1 local night
 WL1
 
Return flight 
 Departure from the hotel: 21h BT (15h LT) 
Flight departure: 23h30 BT (17h30LT)
 BC3
 

 
BT: Base-time, LT: Local-time, BC: Basic Crew,
W: Westward, L: layover, R: Rotation
 
 
 
 

 
 
Recommendations
 
Outbound flight:
 
Pre-flight 
 
- During the day: normal activities, exposure to daylight in the afternoon,   avoid coffee and tea after 16h.
-  Do not take a nap during the day.
- In the evening: take a light meal and go to bed as early as possible. 

During flight 
 
-  If early wake up, alertness decrement may occur between 13h and 16h. 
-  Alternate active and passive phases.
- Avoid taking your meals or snacks at the same time as the other crew member.
 
Layover:
 
-  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. 
 
Return flight
 
Pre-flight 
 
- During the day: normal activities, exposure to daylight in the afternoon, avoid coffee and tea after 16h.
-  In the evening, take a light meal and go bed at your normal time. 
-  Avoid getting up early. Take a long nap before leaving followed by coffee or tea. 
- Take advantage of waiting times during hotel-airport transfers to relax or take a nap, even a very short one.
 
During flight 
 
- Alertness decrements may occur more frequently after midnight if no nap before departure.
　
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