- 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.

 - If early wake up, alertness decrement may occur between 13h and 16h (LT).

- Rest starts between 9h and 12h (LT): 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.

 
- Alternate active and passive phases.
- Avoid taking your meals or snacks at the same time as the other crewmember.
 

 
 
EASTWARD ROTATIONS (ER)
 
ER / 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
 
 ER
 
layover
 Arrival at the hotel: 18h BT (0h LT)
Duration: 2 local nights
 EL1
 
Return flight 
 Departure from the hotel: 2h BT (8h LT) 
Flight departure: 4h30 BT (10h30 LT)
 BC3
 

 
BT: Base-time, LT: Local-time, BC: Basic Crew,
E: Eastward, 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 crewmember.
 
Layover:
 
- On arrival: have a light meal, avoid coffee and tea. Go to bed at your normal base bedtime. 
- Upon wake up: breakfast, it is recommended that you drink coffee or tea, favor light physical exercise, walk…
- Lunch around 12h base-time. Avoid napping.
- If the hotel does not provide around-the-clock room service, make necessary arrangement for a light meal (dinner). 
- Go to bed as late as possible so that you will be asleep at a time corresponding to your normal base bedtime.
 
Retun flight:
 
Pre-flight 
 
- During the day: normal activities, exposure to daylight in the afternoon, avoid coffee and tea after 16h.
　
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本文鏈接地址：Getting to grips with Fatigue & Alertness Management(34)