08:00
to
15:59
 EL3
 - On arrival: Avoid taking a nap after 18h local time, light meal. Appropriate time to take moderate coffee or tea if needed.

- If the hotel does not provide around-the-clock room service, make necessary arrangement for light meal (dinner).

- Go to bed as late as possible so that you will asleep at a time corresponding to your normal sleep time in base-time.

- Upon wake up: breakfast, it is recommended that you take light physical exercise, walk… Appropriate time to take moderate coffee or tea if needed.

- Lunch around 12h base-time. Avoid napping. 

 
Favour local-time
 16:00
to
23:59
 EL4
 On arrival: have a light meal, avoid coffee and tea, and go to bed as soon as possible. 
Upon wake up: breakfast, it is recommended that you take light physical exercise, walk… Appropriate time to take moderate coffee or tea if needed.
Have a meal around midday and nap in the early afternoon.
In the afternoon: expose yourself to daylight and have light physical exercise (walk).. Appropriate time to take moderate coffee or tea if needed. 
In the evening: have dinner and then go to bed from 22h onwards.
Same recommendations for the following days.
 
00:00
to
17:59
 EL5
 - 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). Appropriate time to take moderate coffee or tea if needed.

- In the evening: have dinner and then go to bed from 22h onwards

- Upon wake up: breakfast, appropriate time to take moderate coffee or tea if needed, avoid morning daylight.

-   Same recommendations for the following days.
 
08:00
to
15:59
 EL6
 - On arrival : Avoid napping. Appropriate time to take moderate coffee or tea if needed.. Have a light meal. If possible, expose yourself to daylight.

- In the evening: have dinner and then go to bed from 22h onwards.

- Upon wake up: breakfast, appropriate time to take moderate coffee or tea if needed., avoid morning light

- Have a meal around midday and nap in the early afternoon.

- In the afternoon: expose yourself to daylight and have light physical exercise (walk). Appropriate time to take moderate coffee or tea if needed.

- Same recommendations for the following days. 

 
 
 
 
Table 4: Layover Recommendations North - South rotations
 
 
Time of 
arrival to 
the hotel (HB)
 Code
　
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本文鏈接地址：Getting to grips with Fatigue & Alertness Management(26)