. Go to bed around 22h layover time

. Take long nap the day of the return flight

5.2.1.3.3. BEFORE RETURN FLIGHT 

The choice of In-flight rest periods depends on your sleep and nap management during layover and in particularly for the last day. You should use the LAAQ 
(Layover Adjustment Assessment Questionnaire) below to assess your level of adjustment:
 
 
 At normal
base-time
 A lot closer
to base-time
 A bit closer
to base-time
 A bit closer
to local-time
 A lot
closer
to local-time
 At
normal
 
When did you take your main sleep?
 
1
 
2
 
3
 
4
 
5
 
6
 
When did you start to feel tired?
 1
 2
 3
 4
 5
 6
 
When did you feel like taking a nap?
 1
 2
 3
 4
 5
 6
 
When did you have your bowel movement?
 1
 2
 3
 4
 5
 6
 
When did you have your meals?
 1
 2
 3
 4
 5
 6
 
When did you feel most alert?
 1
 2
 3
 4
 5
 6
 

 
Now please calculate your overall score by adding up the numbers that you have circled. 
 
. If you scored between 6 and 17, your body clock is largely on base-time. During the return flight you should have your main in-flight rest period during home base sleeping hours (second part of the flight) 

. If you scored between 18 and 24, your body clock has started to adjust to local time, but has not fully done so. During the return flight you should have 2 rest periods during layover sleeping hours. 

. If you scored between 25 and 36, your body clock is largely on local time. During the return flight you should have your main in-flight rest during layover night (first part of the flight). 

5.2.1.4. DURING THE RETURN FLIGHT 

The landing crew has to choose the optimal solution for in-flight management according to their feeling and sleep management during the layover.  The LAAQ questionnaire may help you to make your choice between the 3 following possibilities :
 
. 2 equal rest periods of 4 hours for each crew (score between 18 and 24) 

. 2 rest periods of duration 2 and 6 hours for each crew. The timing of the longer period depends of the LAAQ score : between 6 and 17, the main sleep period in the second part of the flight and between 25 and 36 in the first part of the flight.
　
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