BT: Base-time, LT: Local-time, BC: Basic Crew,
E: Eastward, 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.
- In the evening take a light meal and go bed at your normal time.
- Avoid getting up early. If possible take a nap before leaving followed by coffee or tea. If not take advantage of waiting times during hotel-airport transfers to relax or take a nap, even a very short one.
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
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 onwards.
- 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.
Retun flight:
Pre-flight
Your body clock is largely on base-time
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本文链接地址：Getting to grips with Fatigue & Alertness Management(35)
