- 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 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 
 
Your body clock is largely on base-time
(score on the LAAQ between 6 and 17)
 You have adjusted to local-time (score on the LAAQ between 25 and 36)
 
- Alertness decrements may occur more frequently after midnight if no nap before departure.

 - 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 crewmember.
 

 
 
 
 
WR / Augmented crew / Shorter layover
 
 
Main characteristics of the rotation and recommendation codes:
 
 
Outbound Flight 
 Departure from home: 21h BT
Flight departure: 23h30 BT
 AC3
 
Time zone change
 Base-time – 8
 
 WR
 
layover
 Arrival at the hotel: 13h BT (5h LT)
Duration: 2 local nights
 WL6
 
Return flight 
 Departure from the hotel: 15h BT (7h LT)
Flight departure: 17h30 BT (10h30 LT)
 AC2
 

 
BT: Base-time, LT: Local-time, AC: Augmented Crew,
W: Westward, L: layover, R: Rotation
 
 
 
 

 
 
 
Recommendations
Outbound flight:
Pre-flight 
- Rest during the flight between 18h and 22h.
- In the evening: take a light meal and go to bed as early as possible. The following day: normal activity, avoid coffee and tea after 12h, do not take a nap.
- Rest during the flight after 22h.
- In the evening take a light meal and go bed at normal time, avoid coffee and tea after 16h. Avoid getting up early. Take a long nap before leaving followed by coffee or tea. 
- Absence of crew coordination: Follow the recommendation n°2 above.
During flight 
- Alertness decrements may occur more frequently after midnight if no nap before departure.
-  Alternate active and passive phases.
- Avoid taking your meals or snacks at the same time as the other crewmember
　
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本文鏈接地址：Getting to grips with Fatigue & Alertness Management(31)