- Rest starts between 9h and 12h (LT): 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.

 - Alertness decrements may occur more frequently after midnight if no nap before departure.

- 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.

 
- Alternate active and passive phases.

- Avoid taking your meals or snacks at the same time as the other crewmember.
 

 
 
 
NORTH - SOUTH ROTATIONS (NSR)
 
NSR / Basic Crew 
 
 
Main characteristics of the rotation and recommendation codes:
 
 
Outbound Flight 
 Departure from home: 6h BT
Flight departure: 8h30 BT
 BC1
 
Time zone change
 Base-time 
 
 NSR
 
layover
 Arrival at the hotel: 18h BT
Duration: 1 local night
 NS L1
 
Return flight 
 Departure from the hotel: 21h BT
Flight departure: 23h30 BT
 BC3
 

 
 
 
BT: Base-time, BC: Basic Crew,
NS: North-South, L: layover, R: Rotation
 
 
 
 

 
 
 
Recommendations
 
Outbound flight:
Pre-flight 
- 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.
During flight 
- 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.
Layover:
- On arrival: Avoid napping, if possible expose yourself to daylight, take a light meal. Avoid coffee or tea. 
- Have dinner at base-time and go to bed at your normal base-time. 
- In the morning, take breakfast, possibly drinking coffee and tea. 
- Lunch at normal time. 
- Avoid coffee and tea after 16h base-time.
Return flight:
Pre-flight 
- 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 followed by coffee or tea. 
　
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本文鏈接地址：Getting to grips with Fatigue & Alertness Management(39)