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- Rest starts between 18h and 21h. This part of the flight is unfavorable for  sleep. You should plan a longer rest period or divide your rest into 2 or 3 periods spread out over the flight.
 
Layover:
- On arrival: have a light meal, avoid coffee and tea, and take a nap as soon as possible. Have a meal around midday. In the afternoon: expose yourself to daylight, have light physical exercise (walk). Moderate coffee or tea is recommended. 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
 
Retun flight
Pre-flight 
- Rest during the first part of the flight. 
- 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 other parts of the flight. 
- In the evening take a light meal and go bed at your normal time, avoid coffee and tea after 16h. Avoid getting up early. If possible, take a nap before leaving followed by coffee or tea. 
- Absence of crew coordination: Follow the recommendation n°2 above.
During flight 
- The end of the flight may be difficult because it corresponds to a period favoring sleep. 
- Alternate active and passive phases. 
- Avoid taking your meals or snacks at the same time as the other crewmember
- Rest starts between 16h and 21h.
- This part of the flight is unfavorable for sleep. You should plan a longer rest period or divide your rest into 2 or 3 periods spread out over the flight.
 
 
WR / Augmented crew / Longer layover
 
 
Main characteristics of the rotation and recommendation codes:
 
 
Outbound Flight 
 Departure from home: 8h30 BT 
Flight departure: 11h BT
 AC1
 
Time zone change
 Base-time – 8
 
 WR
 
layover
 Arrival at the hotel: 0h30 BT (16h30 LT) 
Duration: 4 local nights
 WL5
 
Return flight 
 Departure from the hotel: 18h BT (10h LT) 
Flight departure: 20h30 BT (12h30 LT)
 AC3 or AC1
(depends on your score on the LAAQ)
 

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

 
 
Recommendations
Outbound flight:
　
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本文鏈接地址：Getting to grips with Fatigue & Alertness Management(32)