- 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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本文链接地址：Getting to grips with Fatigue & Alertness Management(39)
