ATPL: In order to minimize the effects of crossing more than 3-4 time zones with a layover more than 24 hrs, it is advisable to:1. Adapt as quickly as possible to the rhythm of the arrival country2. Keep in swing with the rhythm of the departure country for as long as possible3. Maintain regular living patterns (waking ,sleeping alternation and regular meal pattern )4. Try to sleep as much as possible to overcome negative arousal effects
Question 86, Human Performance and Limitations - ATPL - Airline Transport Pilot license