– limit sleep loss related to nights and morning flights,
– facilitate, if applicable, adaptation to local layover time, depending on time zone differences.
3.2. PRACTICAL RECOMMENDATIONS
The recommendations concerning rest and activity management are organized according to the phases of the rotation:
– pre-flight and in flight phases,
– layover phase.
3.2.1. GENERAL REVIEW OF RECOMMENDATIONS PRINCIPLES
Pre- and in flight recommendations aim to reduce alertness decrement episodes during the flight, and in particular those occurring simultaneously for both pilots, through:
- good sleep and nap management before the rotation as a function of the timing of the flight and of the in-flight rest time, when this can be planned in advance (for augmented crew),
- management of in-flight activities to reduce monotony in the cockpit and the optimization of in-flight rest:
. desynchronisation of activity and rest for the two pilots by alternating passive and active vigilance phases* every 20 and 40 minutes with formal handover between the pilots,
. alternating meals,
. for night or when you are sleep deprivated,: making use of passive vigilance phases to take a nap of 20 to 40 minutes,
. for flights with augmented crew, modulation of rest time according to its timeframe: You should plan a longer rest period or divide your rest into 2 or 3 periods spread out over the flight when taken during unfavorable periods for sleep.
* The active vigilance phases are characterized by:
- verbal exchanges and tasks related to flight management,
- varied motor activities associated with mental tasks, e.g. navigation (FMS) and system (ECAM/EICAS) management,
- no meals during this period.
* The passive vigilance phases are characterized by more dispersed supervision of the flight:
- promote the eating of meals or snacks, if possible at the start of these phases,
- encourage activities not related to the flight (e.g. reading papers),
- if possible take a nap
The alternation between active and passive vigilance phases is mainly justified during the quiet cruise periods. The end of each active-passive vigilance phase must be expressed verbally to the other crewmember so that they will be sure to know which phase you are in.
The layover recommendations concern:
- adjustment to local-time or not, depending on the number of nights during the layover and the number of time zones crossed,
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