- Do not take a nap during the day.
- In the evening: take a light meal and go to bed as early as possible.
- In the morning: if your rest during the flight is planned in the first part of the flight, you should limit your coffee and tea intake
- If early weak 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.
- Rest starts between 9h and 12h.
- 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.
13:00
to
17:59
AC2:
- 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. Appropriate time to take moderate coffee or tea if needed.
- Absence of crew coordination.
Follow the recommendation n°2 above.
- 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.
18:00
to
03:59
AC3:
- Rest during the flight between 18h and 22h.
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 flight after 22h.
In the evening take a light meal and go bed at normal time, avoid coffee and tea after 16h. Avoid getting up early. Take a long nap before leaving. Appropriate time to take moderate coffee or tea if needed.
- Absence of crew coordination.
Follow the recommendation n°2 above.
- 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 中国航空网 www.aero.cn 航空翻译 www.aviation.cn 本文链接地址：Getting to grips with Fatigue & Alertness Management(21)
