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- 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.
- Alternate active and passive phases.
- Avoid taking your meals or snacks at the same time as the other crewmember.
 
 
 
 
 
 
ER / Basic Crew / Longer layover
 
 
Main characteristics of the rotation and recommendation codes:
 
 
 
Outbound Flight 
 Departure from home: 16h BT
Flight departure: 18h30 BT
 BC2
 
Time zone change
 Base-time + 6
 
 ER
 
layover
 Arrival at the hotel: 8h BT (14h LT)
Duration: 4 local nights
 EL6
 
Return flight 
 Departure from the hotel: 12h BT (18h LT)
Flight departure: 14h30 BT (20h30 LT)
 BC1 or BC3 (depends on your score on the LAAQ)
 

 
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.
- In the evening take a light meal and go bed at your normal time. 
- Avoid getting up early. If possible take a nap before leaving followed by coffee or tea. If not take advantage of waiting times during hotel-airport transfers to relax or take a nap, even a very short one.
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
Layover:
- On arrival: Avoid napping. Moderate coffee or tea is recommended. Have a light meal. If possible, expose yourself to daylight.
- In the evening: have dinner and then go to bed from 22h onwards.
- Upon wake up: breakfast, it is recommended that you drink coffee or tea, avoid morning light
- 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.
- Same recommendations for the following days.
Retun flight:
Pre-flight 
Your body clock is largely on base-time
　
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本文鏈接地址：Getting to grips with Fatigue & Alertness Management(35)