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Consequently there are 2 possible rest management periods in terms of the amount and of the timing of rest periods:
 
- 2 rest periods of 2 and 5 hours duration for each crew:
 
. Crew A: 5 hours after take off and 2 hours before landing of the flight in the second part of the flight

. Crew B: 2 hours in the first part of the flight and 5 hours in the second

.  Landing crew should be B rather than A 

 

-   Unequal number of rest periods between crews A and B:
 
. Crew A: 7 hours in the second part of the flight

. Crew B: of 5 and of 2 hours duration

.  Landing crew should be A rather than B

5.2.1.3. DURING THE LAYOVER

5.2.1.3.1. Upon arrival to the hotel 
 

 

There is a period of about 12 hours before base time sleeping period so crews will need to choose between cases A , B or C according to their feelings of fatigue.
 
- Case A:  You got a long sleep in the second part of the flight and you don’t feel too tired:
. have a light meal.

. appropriate time for coffee or tea if needed

. avoid napping or limit the duration of the nap.

. dinner late in the evening (LT)

. go bed from 18h (SIN time) 

 

- Case B or C: your in-flight sleep was poor and you feel very tired :
 
- Case B: your main sleep during layover night
. avoid coffee and tea

. take light meal

. go to bed as soon as possible. 

 

- Case C : Split your sleep in 2 periods of 4 to 5 hours each 
. avoid coffee and tea

. take light meal

. go to bed around 14h and 2h (SIN time)

5.2.1.3.2. THE FOLLOWING DAYS 
There are different sleep patterns during layover :
 
- main sleep on Base Time night (BT) :

. advantages : good sleep, no troubles with the biological clock, last sleep period is close to the return flight departure, rapid recovery after the rotation

. drawbacks : unsociable

  - main sleep on Layover Time night (LT) :

. advantages : convenient for social life

. drawbacks : poor sleep, biological clock disturbances, it takes long to recover after the rotation 

 

- split sleep of 2 periods in either night : Layover and Base Time (LBT) :

. advantages : by getting some of the sleep during base time night you stabilize the biological clock, rapid recovery after the rotation

. drawbacks : slightly restrictive for social life 

 

The following recommendations are probably a good compromise :

. Expose yourself to daylight

. Perform light exercise (walk)

. Have a meal at midday layover time

. Take a nap

. Have a light meal in the evening layover time
　
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