BT: Base-time, AC: Augmented Crew,
NS: North- South, L: layover, R: Rotation
Recommendations
Outbound flight:
Pre-flight
- 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 followed by coffee or tea.
- Absence of crew coordination: Follow the recommendation n°2 above.
During flight
- 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
- 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.
Layover:
- On arrival: have a light meal, avoid coffee and tea, and take a nap as soon as possible. In the afternoon: expose yourself to daylight, have light physical exercise (walk).
- Avoid coffee and tea after 16h, base-time.
- 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.
Return flight:
Pre-flight
- 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.
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本文链接地址：Getting to grips with Fatigue & Alertness Management(40)
