BT: Base-time, LT: Local-time, AC: Augmented 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.
- 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, and take a long nap as soon as possible.
- 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
- Upon wake up: breakfast, it is recommended that you drink coffee or tea, avoid morning daylight.
- Same recommendations for the following days.
Return 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)
 
- 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

 - 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 
Your body clock is largely on base-time
(score on the LAAQ between 6 and 17)
 You have adjusted to local-time
　
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本文鏈接地址：Getting to grips with Fatigue & Alertness Management(38)