- the departure time from home or hotel *:
- between [04:00 and 12:59]
- between [13:00 and 17:59]
- between [18:00 and 03 :59]
Figure 1: pre and during flight recommendations diagram
Table 1: Pre- and During flight Recommendations. These recommendations are valid for outbound and return flights whatever the geographical zone.
Time of leaving home or hotel*
code
Pre-flight
During flight
Basic Crew
04:00
to
12:59
BC1:
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.
- 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.
13:00
to
17:59
BC2:
- 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. Appropriate time to take moderate coffee or tea if needed. If not, take advantage of waiting times during hotel-airport transfers to relax or take a nap, even a very short one.
- 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
18:00
to
03:59
BC3:
- 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. Take a long nap before leaving. Appropriate time to take moderate coffee or tea if needed.
- Take advantage of waiting times during hotel-airport transfers to relax or take a nap, even a very short one.
- 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.
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