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- Absence of crew coordination: Follow the recommendation n°2 above.
 
During flight 
-  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
-  Rest starts between 18h and 21h. This part of the flight is unfavorable for sleep. You should plan a longer rest period or divide your rest into 2 or 3 periods spread out over the flight.
 
Layover:
- On arrival: Avoid napping. Moderate coffee or tea is recommended. Have a light meal. If possible, expose yourself to daylight.
- In the evening: have dinner and then go to bed from 22h based time.
- Upon wake up: breakfast, it is recommended that you drink coffee or tea, 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). Moderate coffee or tea is recommended.
- Same recommendations for the following days.
 
Return flight:
Pre-flight 
- Rest during the first part of the flight. 
- In the evening take a light meal and go to bed as early as possible. The following day: normal activity, avoid coffee and tea after 12h. Do not take a nap. 
- Rest during the other parts of the flight. 
- In the evening take a light meal and go bed at your normal time, avoid coffee and tea after 16h. Avoid getting up early. If possible, take a nap before leaving followed by coffee or tea. 
- Absence of crew coordination: Follow the recommendation n°2 above.
 
During flight 
- 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
- Rest starts between 16h and 21h: This part of the flight is unfavorable for sleep. You should plan a longer rest period or divide your rest into 2 or 3 periods spread out over the flight.
 
 
ER / Augmented crew / Longer layover
 
 
 
Main characteristics of the rotation and recommendation codes:
 
 
Outbound Flight 
 Departure from home: 8h30 BT
 Flight departure: 11h BT
 AC1
 
Time zone change
 Base-time + 8
 
 ER
 
layover
 Arrival at the hotel: 0h30 BT (8h LT)
Duration: 4 local nights
 EL5
 
Return flight 
 Departure from the hotel: 10 h BT (18h LT)
Flight departure: 12h30 BT (20h30 LT)
 AC1 or AC3
(depends on your score on the LAAQ)
　
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本文鏈接地址：Getting to grips with Fatigue & Alertness Management(37)