. 1 rest period of 8 hours for each crew. The timing of this rest period depends of the LAAQ score : between 6 and 17, the sleep period in the second part of the flight and between 25 and 36 in the first part of the flight. 

5.2.2. SIN-NYC-SIN

5.2.2.1. THE DAY BEFORE THE OUTWARD FLIGHT

As the flight is scheduled at 12h10, the day before the flight, the crews have to
. avoid to nap 

. take a light meal in the evening

. go to bed as early as possible 

. avoid getting up early 

5.2.2.2. DURING THE OUTWARD FLIGHT

The timing of the flight covers the 2 sleep gates. The departure scheduled at 12h offers the possibility to get a sleep period in the first part of the flight which corresponds to the secondary sleep gate. The landing at 5h may limit “nocturnal” sleep duration in the second part of the flight. Therefore, the appropriate rest management should include 2 rest periods of 2 and 6 hours:
. Crew A: 6 hours after take off and 2 hours before landing of the flight in the second part of the flight

. Crew B: 2 hours in the first part of the flight and 6 hours in the second part

. Landing crew should be B rather than A

5.2.2.3. DURING THE LAYOVER

Due to the high number of crossed time zones (12), it is difficult to maintain base time sleeping habits during the layover. Therefore, try to sleep during the layover night and take a nap after midday meal or try to split your sleep over 2 periods in either night, layover and base time.
 
5.2.2.3.1. UPON ARRIVAL TO THE HOTEL

. have a light meal (or breakfast if possible)

. Avoid coffee and tea

. Go to bed as soon as possible 

5.2.2.3.2. THE FOLLOWING DAYS 

There are 2 sleep patterns during layover :
 
-   Main sleep on Layover Time night  
. advantages : convenient for social life

. drawbacks : poor sleep, biological clock disturbances, it takes long to recover after rotation 

-   Split sleep over 2 periods in either night : Layover and Base Time :
. advantages : by getting some of the sleep during base time night you stabilize the biological clock, rapid recovery after rotation

. drawbacks : slightly restrictive for social life 

The following recommendations are probably a good compromise :
. Expose yourself to daylight

. Perform light exercise (walk)

. Have a meal at midday layover Time

. Take a nap

. Have a light meal in the evening layover Time

. Go to bed around 22h layover Time

. Take long nap the day of the return flight 
 

5.2.2.3.3. BEFORE THE RETURN FLIGHT 

The choice of in-flight rest periods depends on your sleep and nap management during layover and in particular the last day. You should use the LAAQ questionnaire below to assess your level of adjustment:
　
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