- If you wake up in the early morning take breakfast and try to stay in bed.
- 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.
08:00
to
15:59
WL6
- On arrival: have a light meal, avoid coffee and tea, and take a nap as soon as possible. Have a meal around midday.
- In the afternoon: expose yourself to daylight, have light physical exercise (walk). Appropriate time to take moderate coffee or tea if needed. If the hotel does not provide around-the-clock room service, make the necessary arrangements for breakfast.
- In the evening: have dinner and then go to bed from 22h onwards.
- If you wake up in the early morning take breakfast and try to stay in bed.
- Have a meal around midday and nap in the early afternoon.
- In the afternoon: expose yourself to daylight and have light physical
Table 3: Layover Recommendations for Eastward rotations
Time of arrival to the hotel (HB)
code
Eastward rotations
Favour base-time
16:00
to
23:59
EL1
- On arrival: have a light meal, avoid coffee and tea. Go to bed at your normal base bedtime.
- 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.
- If the hotel does not provide around-the-clock room service, make necessary arrangement for a light meal (dinner).
- Go to bed as late as possible so that you will be asleep at a time corresponding to your normal base bedtime.
00:00
to
17:59
EL2
- On arrival: have a light meal, avoid coffee and tea, and go to bed as soon as possible.
- Lunch around 12h base-time. Avoid napping.
- If the hotel does not provide around-the-clock room service, make necessary arrangement for a light meal (dinner).
- Go to bed as late as possible so that you will be 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. 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(25)
