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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.
- In the morning: if your rest during the flight is planned in the first part of the flight, you should limit your coffee and tea intake
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 crewmember.
- Rest starts between 9h and 12h: 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. If the hotel does not provide around-the-clock room service, make the necessary arrangements for breakfast. 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). Moderate coffee or tea is recommended.
- In the evening: have dinner and then go to bed from 22h onwards.
Same recommendations for the following days.
Retun flight
Pre-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)
 
- 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 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.

- In the morning: if your rest during the flight is planned in the first part of the flight, you should limit your coffee and tea intake 

 

 

 
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.
　
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本文鏈接地址：Getting to grips with Fatigue & Alertness Management(33)