Drive Awake's material, ready for your channels
“The 24 Hours”: one episode for every hour of the day, in four languages. Anyone can adopt one and publish it on their own channels, with the material below.
The original pages stay on driveawake.ch in Italian, French, German and English. The files must not be modified.
Drive Awake gives voice to research and to professionals, and opens the conversation to the public. When you publish an episode on your channels, keep the scientific result, the personal account (for example the voices of Monte Verità) and the proposal distinct. The exchange of views on sleepiness at the wheel is open to those who deal with it, through work or personal experience: if an episode concerns you, write to us.
How it works three ways, in this order
The video stays on our platform and appears inside your page, intranet or newsletter, with signature and subtitles. Copy the code; for the episodes, in WordPress just paste the URL of the page.
On social media the simplest way is to share our original post: attribution is kept. For Instagram we can do a collaboration post.
To upload the file to your channel: the same file as on the site, in the chosen language, with poster, subtitles and the post text, including the tracking link.
The 24 Hours · Adopt this hour 24 episodes · material downloadable now · releases from October 24
One episode a day, from October 24 to November 16, 2026. Publish each episode from its release day, not before.
Choose an hour. On its release day, publish it on your channels, with the tracked link ready. For each hour you will find the video, the poster, the subtitles, the post text and the code to paste.
One hour, one person, one fact with its source. Vertical episodes of about a minute, already in social format, in four languages. Images, voice and music are generated with AI. Open an hour.
The material for every hour is already here: download it, prepare and schedule your posts. From October 24, 2026 one episode is released each day, in calendar order. Publish each episode on its day, not before, even if it falls on a Saturday or Sunday: we launch together.
- Choose one or more hours, in the calendar or in the cards below.
- Choose the language at the top of the page: IT, FR, DE or EN.
- Open the hour: download the video, poster and subtitles; copy the post text, the tracked link and, if needed, the code to paste.
- Schedule the post for the «Publish from» date, not before.
The episodes of «The 24 Hours» and the Monte Verità interviews are public. The partner password only opens a few extra sections of this page.
Drive Awake's Telegram channel, in English, with campaign updates. It is optional: you don't need it to download, and it does not send personal reminders. Awake Space is something else: the space for dialogue with the AI guide.
Join Drive Awake Awareness ↗The calendar
- 01:00 · Sleep debt
- 02:00 · Approaching the low point
- 03:00 · The critical window
- 04:00 · The absolute minimum
- 05:00 · The night shift
- 06:00 · The way home
- 07:00 · School and the road
- 08:00 · The commuter
- 09:00 · Coffee
- 10:00 · The morning window
- 11:00 · The medication
- 12:00 · Midday
- 13:00 · The dip
- 14:00 · Ten minutes
- 15:00 · The second risk
- 16:00 · The technology
- 17:00 · Leaving work
- 18:00 · The bill
- 19:00 · Dinner and drinks
- 20:00 · The family
- 21:00 · Melatonin
- 22:00 · The screens
- 23:00 · Night departure
- 00:00 · The edge of the day
All dates in your calendar (.ics)
01:00 · Sleep debtPublish from Sat 24.10 · 58 s · IT FR DE EN
Lost sleep doesn't simply go away. You get it back by sleeping, not by driving.
One in the morning on the Leventina valley road, a car going by now and then. At this hour people often count on catching up at the weekend. Van Dongen and colleagues held 48 healthy adults to four, six or eight hours of sleep for fourteen nights: on six hours, their errors ended up matching those after two nights without sleep. Meanwhile the sleepiness they reported rose early on and then barely moved. So the debt grows without making itself felt, and it can be measured before it is felt. It is paid back by sleeping, before setting off.
Van Dongen HPA, Maislin G, Mullington JM, Dinges DF. The cumulative cost of additional wakefulness: dose-response effects on neurobehavioral functions and sleep physiology from chronic sleep restriction and total sleep deprivation. Sleep 2003;26(2):117-126. · DOI 10.1093/sleep/26.2.117 · laboratory
Full page ↗ · Report a mistake or a phrase that sounds wrong ↗
Version of 03.10.2026 · IT FR DE EN · Final since October 3, 2026. If a file is corrected, the version shown here changes: check the version here before publishing.
1 · Embed
<iframe src="https://driveawake.ch/campagna-player.php?lang=en&h=1" style="width:100%;max-width:420px;aspect-ratio:9/16;border:0" allow="fullscreen" loading="lazy" title="01:00 Sleep debt · Drive Awake"></iframe>
With WordPress, just paste this address into an empty line: https://driveawake.ch/campagna.php?lang=en&h=1
2 · Reshare
3 · Download
You can also upload the episode to your channels as your own file: whole and unchanged, with the label for AI-generated content if the platform offers one, and with the tracking link below in the post text.
Link to the page, already tracked
https://driveawake.ch/campagna.php?lang=en&h=1&utm_source=adotta&utm_medium=social&utm_campaign=le24ore-01
Post text, ready to use
One post, three languages (DE, FR, IT)
For LinkedIn and national channels: the three versions one below the other, each with the link to the page in its language.
02:00 · Approaching the low pointPublish from Sun 25.10 · 53 s · IT FR DE EN
If you have to come through here at this hour, sleep first. The hour won't change.
Two in the morning at the Gotthard entrance: the rush-hour queue is gone and only the headlights remain. At this hour the body is not simply lagging behind the day, it is inside its own night. Akerstedt and Kecklund combined crash registers, time-use data and traffic flows and found, among drivers aged 18 to 24, a night-time risk five times the morning risk, with alcohol-related crashes excluded. This is not about experience: the same person, on the same road, drives differently by day. The low point in alertness comes a little later, and the road gives no sign of it. Anyone who has to cross the Gotthard at this hour sleeps first.
Akerstedt T, Kecklund G. Age, gender and early morning highway accidents. J Sleep Res 2001;10(2):105-110. · DOI 10.1046/j.1365-2869.2001.00248.x · real road
Martinoli S. Tami, Rino. HLS · DHS · DSS (Historisches Lexikon der Schweiz), 11.03.2014.
Grzegorz Swiech. Gotthard Road Tunnel Switzerland. Wikimedia Commons, CC BY 3.0.
Kecko. Gotthard Road Tunnel - Emergency Bay. Wikimedia Commons, CC BY 2.0, 16.10.2014.
Full page ↗ · Report a mistake or a phrase that sounds wrong ↗
Version of 05.10.2026 · IT FR DE EN · Final since October 3, 2026. If a file is corrected, the version shown here changes: check the version here before publishing.
1 · Embed
<iframe src="https://driveawake.ch/campagna-player.php?lang=en&h=2" style="width:100%;max-width:420px;aspect-ratio:9/16;border:0" allow="fullscreen" loading="lazy" title="02:00 Approaching the low point · Drive Awake"></iframe>
With WordPress, just paste this address into an empty line: https://driveawake.ch/campagna.php?lang=en&h=2
2 · Reshare
3 · Download
You can also upload the episode to your channels as your own file: whole and unchanged, with the label for AI-generated content if the platform offers one, and with the tracking link below in the post text.
Link to the page, already tracked
https://driveawake.ch/campagna.php?lang=en&h=2&utm_source=adotta&utm_medium=social&utm_campaign=le24ore-02
Post text, ready to use
One post, three languages (DE, FR, IT)
For LinkedIn and national channels: the three versions one below the other, each with the link to the page in its language.
03:00 · The critical windowPublish from Mon 26.10 · 48 s · IT FR DE EN
Prevent sleepiness before you drive. Don't fight it at the wheel.
Around 3 the body asks for sleep. In the hours before dawn alertness is at its lowest: not weakness, but the body's rhythm. Stopping is not losing time. A short pause is the simplest way to arrive.
Wright KP, Hull JT, Czeisler CA. Relationship between alertness, performance, and body temperature in humans. Am J Physiol Regul Integr Comp Physiol 2002;283:R1370-R1377. · DOI 10.1152/ajpregu.00205.2002 · laboratory
Horne JA, Reyner LA. Sleep related vehicle accidents. BMJ 1995;310:565-567. · DOI 10.1136/bmj.310.6979.565 · real road
Åkerstedt T, Kecklund G. Age, gender and early morning highway accidents. J Sleep Res 2001;10:105-110. · DOI 10.1046/j.1365-2869.2001.00248.x · real road
Full page ↗ · Report a mistake or a phrase that sounds wrong ↗
Version of 02.10.2026 · IT FR DE EN · Final since October 2, 2026. If a file is corrected, the version shown here changes: check the version here before publishing.
1 · Embed
<iframe src="https://driveawake.ch/campagna-player.php?lang=en&h=3" style="width:100%;max-width:420px;aspect-ratio:9/16;border:0" allow="fullscreen" loading="lazy" title="03:00 The critical window · Drive Awake"></iframe>
With WordPress, just paste this address into an empty line: https://driveawake.ch/campagna.php?lang=en&h=3
2 · Reshare
3 · Download
You can also upload the episode to your channels as your own file: whole and unchanged, with the label for AI-generated content if the platform offers one, and with the tracking link below in the post text.
Link to the page, already tracked
https://driveawake.ch/campagna.php?lang=en&h=3&utm_source=adotta&utm_medium=social&utm_campaign=le24ore-03
Post text, ready to use
One post, three languages (DE, FR, IT)
For LinkedIn and national channels: the three versions one below the other, each with the link to the page in its language.
04:00 · The absolute minimumPublish from Tue 27.10 · 50 s · IT FR DE EN
You don't fight the body's lowest point. You wait it out.
At 4 am, the body is at its lowest point of the day. Core temperature falls to its minimum and alertness follows. Reflexes slow down: at 100 km/h, half a second is 14 metres. Between 2 and 6 am, sleepiness-related crashes are the most frequent. It is not weakness, it is the body's rhythm, and the body is right.
Wright KP, Hull JT, Czeisler CA. Relationship between alertness, performance, and body temperature in humans. Am J Physiol Regul Integr Comp Physiol 2002;283:R1370-R1377. · DOI 10.1152/ajpregu.00205.2002 · laboratory
Kräuchi K, Wirz-Justice A. Circadian rhythm of heat production, heart rate, and skin and core temperature under unmasking conditions in men. Am J Physiol 1994;267:R819-R829. · DOI 10.1152/ajpregu.1994.267.3.R819 · laboratory
Horne JA, Reyner LA. Sleep related vehicle accidents. BMJ 1995;310:565-567. · DOI 10.1136/bmj.310.6979.565 · real road
Full page ↗ · Report a mistake or a phrase that sounds wrong ↗
Version of 02.10.2026 · IT FR DE EN · Final since October 2, 2026. If a file is corrected, the version shown here changes: check the version here before publishing.
1 · Embed
<iframe src="https://driveawake.ch/campagna-player.php?lang=en&h=4" style="width:100%;max-width:420px;aspect-ratio:9/16;border:0" allow="fullscreen" loading="lazy" title="04:00 The absolute minimum · Drive Awake"></iframe>
With WordPress, just paste this address into an empty line: https://driveawake.ch/campagna.php?lang=en&h=4
2 · Reshare
3 · Download
You can also upload the episode to your channels as your own file: whole and unchanged, with the label for AI-generated content if the platform offers one, and with the tracking link below in the post text.
Link to the page, already tracked
https://driveawake.ch/campagna.php?lang=en&h=4&utm_source=adotta&utm_medium=social&utm_campaign=le24ore-04
Post text, ready to use
One post, three languages (DE, FR, IT)
For LinkedIn and national channels: the three versions one below the other, each with the link to the page in its language.
05:00 · The night shiftPublish from Wed 28.10 · 53 s · IT FR DE EN
Sleep after a night shift isn't a reward. It comes first.
At 5 am, a night shift ends. For the body, the night is not over. Night workers sleep by day, and daytime sleep is shorter. Behind the wheel, two things add up: the body's lowest hour and the sleep that is missing. After the last night shift, sleepiness carries on into the days off. Night work puts alertness to the test: it is not a lack of will, but a body clock that no roster moves.
Åkerstedt T. Shift work and disturbed sleep/wakefulness. Occup Med (Lond) 2003;53:89-94. · DOI 10.1093/occmed/kqg046
Sallinen M, Kecklund G. Shift work, sleep, and sleepiness - differences between shift schedules and systems. Scand J Work Environ Health 2010;36:121-133. · DOI 10.5271/sjweh.2900
Full page ↗ · Report a mistake or a phrase that sounds wrong ↗
Version of 05.10.2026 · IT FR DE EN · Final since October 2, 2026. If a file is corrected, the version shown here changes: check the version here before publishing.
1 · Embed
<iframe src="https://driveawake.ch/campagna-player.php?lang=en&h=5" style="width:100%;max-width:420px;aspect-ratio:9/16;border:0" allow="fullscreen" loading="lazy" title="05:00 The night shift · Drive Awake"></iframe>
With WordPress, just paste this address into an empty line: https://driveawake.ch/campagna.php?lang=en&h=5
2 · Reshare
3 · Download
You can also upload the episode to your channels as your own file: whole and unchanged, with the label for AI-generated content if the platform offers one, and with the tracking link below in the post text.
Link to the page, already tracked
https://driveawake.ch/campagna.php?lang=en&h=5&utm_source=adotta&utm_medium=social&utm_campaign=le24ore-05
Post text, ready to use
One post, three languages (DE, FR, IT)
For LinkedIn and national channels: the three versions one below the other, each with the link to the page in its language.
06:00 · The way homePublish from Thu 29.10 · 53 s · IT FR DE EN
The drive home is part of the shift. Sleep before you leave, or get a lift.
6 am. Dawn reaches the mountain peaks. The people who worked all night are driving home now. Outside, it's already morning. But for the body, the night isn't over yet. After a night shift, six drives out of sixteen came close to a crash. After a night's sleep, none. It was a test on a closed track. Seven times out of sixteen, the instructor had to stop the car. Driving home after a night shift, you have nothing to prove. Just get there safely.
Lee ML, Howard ME, Horrey WJ, et al. High risk of near-crash driving events following night-shift work. Proc Natl Acad Sci USA 2016;113:176-181. · DOI 10.1073/pnas.1510383112 · real road
Wright KP, Hull JT, Czeisler CA. Relationship between alertness, performance, and body temperature in humans. Am J Physiol Regul Integr Comp Physiol 2002;283:R1370-R1377. · DOI 10.1152/ajpregu.00205.2002 · laboratory
Dawson D, Reid K. Fatigue, alcohol and performance impairment. Nature 1997;388:235. · DOI 10.1038/40775 · laboratory
Brooks A, Lack L. A brief afternoon nap following nocturnal sleep restriction: which nap duration is most recuperative? Sleep 2006;29:831-840. · DOI 10.1093/sleep/29.6.831 · laboratory
Crowley SJ, Lee C, Tseng CY, Fogg LF, Eastman CI. Combinations of bright light, scheduled dark, sunglasses, and melatonin to facilitate circadian entrainment to night shift work. J Biol Rhythms 2003;18:513-523. · DOI 10.1177/0748730403258422 · laboratory
Full page ↗ · Report a mistake or a phrase that sounds wrong ↗
Version of 02.10.2026 · IT FR DE EN · Final since October 2, 2026. If a file is corrected, the version shown here changes: check the version here before publishing.
1 · Embed
<iframe src="https://driveawake.ch/campagna-player.php?lang=en&h=6" style="width:100%;max-width:420px;aspect-ratio:9/16;border:0" allow="fullscreen" loading="lazy" title="06:00 The way home · Drive Awake"></iframe>
With WordPress, just paste this address into an empty line: https://driveawake.ch/campagna.php?lang=en&h=6
2 · Reshare
3 · Download
You can also upload the episode to your channels as your own file: whole and unchanged, with the label for AI-generated content if the platform offers one, and with the tracking link below in the post text.
Link to the page, already tracked
https://driveawake.ch/campagna.php?lang=en&h=6&utm_source=adotta&utm_medium=social&utm_campaign=le24ore-06
Post text, ready to use
One post, three languages (DE, FR, IT)
For LinkedIn and national channels: the three versions one below the other, each with the link to the page in its language.
07:00 · School and the roadPublish from Fri 30.10 · 53 s · IT FR DE EN
You can drive at eighteen. But you still need your sleep. Protect it before you set off.
7 am, outside the school. But for many teenagers, the body still thinks it's night. In the teenage years, the body clock shifts later. You fall asleep later, and waking up gets harder. At eighteen, you're old enough to drive. But at 7 am, you may not be fully alert yet. It's not laziness. It's the natural rhythm of a body that is changing. And when that body gets behind the wheel, sleepiness is everyone's business.
Fischer D, Lombardi DA, Marucci-Wellman H, Roenneberg T. Chronotypes in the US - influence of age and sex. PLoS ONE 2017;12:e0178782. · DOI 10.1371/journal.pone.0178782 · laboratory
Roenneberg T, Kuehnle T, Pramstaller PP, et al. A marker for the end of adolescence. Curr Biol 2004;14:R1038-R1039. · DOI 10.1016/j.cub.2004.11.039 · laboratory
Jenni OG, Achermann P, Carskadon MA. Homeostatic sleep regulation in adolescents. Sleep 2005;28:1446-1454. · DOI 10.1093/sleep/28.11.1446 · laboratory
Wright KP Jr, McHill AW, Birks BR, Griffin BR, Rusterholz T, Chinoy ED. Entrainment of the human circadian clock to the natural light-dark cycle. Curr Biol 2013;23:1554-1558. · DOI 10.1016/j.cub.2013.06.039 · laboratory
Chang AM, Aeschbach D, Duffy JF, Czeisler CA. Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proc Natl Acad Sci USA 2015;112:1232-1237. · DOI 10.1073/pnas.1418490112 · laboratory
Full page ↗ · Report a mistake or a phrase that sounds wrong ↗
Version of 06.10.2026 · IT FR DE EN · Final since October 2, 2026. If a file is corrected, the version shown here changes: check the version here before publishing.
1 · Embed
<iframe src="https://driveawake.ch/campagna-player.php?lang=en&h=7" style="width:100%;max-width:420px;aspect-ratio:9/16;border:0" allow="fullscreen" loading="lazy" title="07:00 School and the road · Drive Awake"></iframe>
With WordPress, just paste this address into an empty line: https://driveawake.ch/campagna.php?lang=en&h=7
2 · Reshare
3 · Download
You can also upload the episode to your channels as your own file: whole and unchanged, with the label for AI-generated content if the platform offers one, and with the tracking link below in the post text.
Link to the page, already tracked
https://driveawake.ch/campagna.php?lang=en&h=7&utm_source=adotta&utm_medium=social&utm_campaign=le24ore-07
Post text, ready to use
One post, three languages (DE, FR, IT)
For LinkedIn and national channels: the three versions one below the other, each with the link to the page in its language.
08:00 · The commuterPublish from Sat 31.10 · 57 s · IT FR DE EN
A long journey takes away part of your sleep. If you can't shorten it, protect what's left.
8 am. The whole city is on the move. For many, the day started a while ago, on the road. A day is always twenty-four hours. The longer the journey, the less time for everything else. Sleep included. One extra hour of daily commuting can cost up to twenty-one minutes of sleep. One evening, it's not much. Day after day, it adds up to sleepiness. And sleepiness gets in the car with us. Commuters don't choose to sleep less. Often it's the road that decides, one day at a time.
Christian TJ. Trade-offs between commuting time and health-related activities. J Urban Health 2012;89:746-757. · DOI 10.1007/s11524-012-9678-6
Basner M, Fomberstein KM, Razavi FM, et al. American time use survey: sleep time and its relationship to waking activities. Sleep 2007;30:1085-1095. · DOI 10.1093/sleep/30.9.1085
Van Dongen HPA, Maislin G, Mullington JM, Dinges DF. The cumulative cost of additional wakefulness: dose-response effects on neurobehavioral functions and sleep physiology from chronic sleep restriction and total sleep deprivation. Sleep 2003;26:117-126. · DOI 10.1093/sleep/26.2.117 · laboratory
Brooks A, Lack L. A brief afternoon nap following nocturnal sleep restriction: which nap duration is most recuperative? Sleep 2006;29:831-840. · DOI 10.1093/sleep/29.6.831 · laboratory
Full page ↗ · Report a mistake or a phrase that sounds wrong ↗
Version of 04.10.2026 · IT FR DE EN · Final since October 1, 2026. If a file is corrected, the version shown here changes: check the version here before publishing.
1 · Embed
<iframe src="https://driveawake.ch/campagna-player.php?lang=en&h=8" style="width:100%;max-width:420px;aspect-ratio:9/16;border:0" allow="fullscreen" loading="lazy" title="08:00 The commuter · Drive Awake"></iframe>
With WordPress, just paste this address into an empty line: https://driveawake.ch/campagna.php?lang=en&h=8
2 · Reshare
3 · Download
You can also upload the episode to your channels as your own file: whole and unchanged, with the label for AI-generated content if the platform offers one, and with the tracking link below in the post text.
Link to the page, already tracked
https://driveawake.ch/campagna.php?lang=en&h=8&utm_source=adotta&utm_medium=social&utm_campaign=le24ore-08
Post text, ready to use
One post, three languages (DE, FR, IT)
For LinkedIn and national channels: the three versions one below the other, each with the link to the page in its language.
09:00 · CoffeePublish from Sun 01.11 · 57 s · IT FR DE EN
Coffee masks sleepiness; it doesn't remove it. Pull over: a coffee, then a ten-minute nap. Drive on only when awake.
It's 9 am. The moka pot is on the stove, as it is every morning. Coffee is the ritual that opens the day. At the café, standing at the counter, the words are always the same: a coffee, please. Then we set off again. The need for sleep has a molecule: adenosine. It builds up through every hour we are awake. Caffeine has a similar shape and takes its place. The signal is covered. But adenosine is still there, waiting. Motorway, at night. After a strong coffee, 75 per cent drive as if it were daytime. After a half-hour nap, 66 per cent. After a decaf, 13. Coffee doesn't clear quickly: every five hours, half of it is still there. The 9 am cup is down to an eighth by midnight. The 5 pm cup, to more than a third. It isn't just coffee. Tea, cola, energy drinks, chocolate, some medicines: the total goes to bed with you. Anyone who sets off after a coffee feels awake. The need for sleep hasn't gone: it's only covered.
Philip P, Taillard J, Moore N, et al. The effects of coffee and napping on nighttime highway driving: a randomized trial. Ann Intern Med 2006;144:785-791. · DOI 10.7326/0003-4819-144-11-200606060-00004 · real road
Reyner LA, Horne JA. Suppression of sleepiness in drivers: combination of caffeine with a short nap. Psychophysiology 1997;34:721-725. · DOI 10.1111/j.1469-8986.1997.tb02148.x · laboratory
Brooks A, Lack L. A brief afternoon nap following nocturnal sleep restriction: which nap duration is most recuperative? Sleep 2006;29:831-840. · DOI 10.1093/sleep/29.6.831 · laboratory
Drake C, Roehrs T, Shambroom J, Roth T. Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. J Clin Sleep Med 2013;9:1195-1200. · DOI 10.5664/jcsm.3170 · laboratory
Nehlig A. Interindividual differences in caffeine metabolism and factors driving caffeine consumption. Pharmacol Rev 2018;70:384-411. · DOI 10.1124/pr.117.014407 · laboratory
EFSA Panel on Dietetic Products, Nutrition and Allergies. Scientific Opinion on the safety of caffeine. EFSA Journal 2015;13:4102. · DOI 10.2903/j.efsa.2015.4102 · laboratory
Institute of Medicine. Caffeine for the Sustainment of Mental Task Performance: Formulations for Military Operations. National Academies Press 2001. · DOI 10.17226/10219 · laboratory
Van Dongen HPA, Maislin G, Mullington JM, Dinges DF. The cumulative cost of additional wakefulness: dose-response effects on neurobehavioral functions and sleep physiology from chronic sleep restriction and total sleep deprivation. Sleep 2003;26:117-126. · DOI 10.1093/sleep/26.2.117 · laboratory
Full page ↗ · Report a mistake or a phrase that sounds wrong ↗
Version of 01.10.2026 · IT FR DE EN · Final since October 1, 2026. If a file is corrected, the version shown here changes: check the version here before publishing.
1 · Embed
<iframe src="https://driveawake.ch/campagna-player.php?lang=en&h=9" style="width:100%;max-width:420px;aspect-ratio:9/16;border:0" allow="fullscreen" loading="lazy" title="09:00 Coffee · Drive Awake"></iframe>
With WordPress, just paste this address into an empty line: https://driveawake.ch/campagna.php?lang=en&h=9
2 · Reshare
3 · Download
You can also upload the episode to your channels as your own file: whole and unchanged, with the label for AI-generated content if the platform offers one, and with the tracking link below in the post text.
Link to the page, already tracked
https://driveawake.ch/campagna.php?lang=en&h=9&utm_source=adotta&utm_medium=social&utm_campaign=le24ore-09
Post text, ready to use
One post, three languages (DE, FR, IT)
For LinkedIn and national channels: the three versions one below the other, each with the link to the page in its language.
10:00 · The morning windowPublish from Mon 02.11 · 55 s · IT FR DE EN
At 10 am, many are at their peak. But a good time of day doesn't make up for a short night's sleep. Leave only if you've slept.
In mid-morning the two forces of sleep pull together: the need for sleep is low after the night, the body clock pushes towards the day, the brain has got going. It is the good hour for the long trip. On two conditions: having slept, and knowing that the peak does not come at the same hour for everyone.
Wright KP Jr, Hull JT, Czeisler CA. Relationship between alertness, performance, and body temperature in humans. Am J Physiol Regul Integr Comp Physiol 2002;283:R1370-R1377. · DOI 10.1152/ajpregu.00205.2002 · laboratory
Jewett ME, Wyatt JK, Ritz-De Cecco A, Khalsa SB, Dijk DJ, Czeisler CA. Time course of sleep inertia dissipation in human performance and alertness. J Sleep Res 1999;8:1-8. · DOI 10.1111/j.1365-2869.1999.00128.x · laboratory
Horne JA, Reyner LA. Sleep related vehicle accidents. BMJ 1995;310:565-567. · DOI 10.1136/bmj.310.6979.565 · real road
Roenneberg T, Wirz-Justice A, Merrow M. Life between clocks: daily temporal patterns of human chronotypes. J Biol Rhythms 2003;18:80-90. · DOI 10.1177/0748730402239679 · laboratory
Schmidt C, Collette F, Cajochen C, Peigneux P. A time to think: circadian rhythms in human cognition. Cognitive Neuropsychology 2007;24:755-789. · DOI 10.1080/02643290701754158 · laboratory
Van Dongen HPA, Maislin G, Mullington JM, Dinges DF. The cumulative cost of additional wakefulness: dose-response effects on neurobehavioral functions and sleep physiology from chronic sleep restriction and total sleep deprivation. Sleep 2003;26:117-126. · DOI 10.1093/sleep/26.2.117 · laboratory
Full page ↗ · Report a mistake or a phrase that sounds wrong ↗
Version of 04.10.2026 · IT FR DE EN · Final since October 1, 2026. If a file is corrected, the version shown here changes: check the version here before publishing.
1 · Embed
<iframe src="https://driveawake.ch/campagna-player.php?lang=en&h=10" style="width:100%;max-width:420px;aspect-ratio:9/16;border:0" allow="fullscreen" loading="lazy" title="10:00 The morning window · Drive Awake"></iframe>
With WordPress, just paste this address into an empty line: https://driveawake.ch/campagna.php?lang=en&h=10
2 · Reshare
3 · Download
You can also upload the episode to your channels as your own file: whole and unchanged, with the label for AI-generated content if the platform offers one, and with the tracking link below in the post text.
Link to the page, already tracked
https://driveawake.ch/campagna.php?lang=en&h=10&utm_source=adotta&utm_medium=social&utm_campaign=le24ore-10
Post text, ready to use
One post, three languages (DE, FR, IT)
For LinkedIn and national channels: the three versions one below the other, each with the link to the page in its language.
11:00 · The medicationPublish from Tue 03.11 · 57 s · IT FR DE EN
Some medicines slow you down at the wheel. Don't stop taking them on your own. Ask your doctor or pharmacist whether you can drive.
Some common medicines, starting with first-generation antihistamines, reduce attention at the wheel. In a driving simulator, people who had taken diphenhydramine drove worse than people who had been drinking, and did not notice; a second-generation antihistamine performed like the placebo. You don't stop taking a medicine in order to drive: you ask whoever prescribed it.
Weiler JM, Bloomfield JR, Woodworth GG, et al. Effects of fexofenadine, diphenhydramine, and alcohol on driving performance. A randomized, placebo-controlled trial in the Iowa Driving Simulator. Ann Intern Med 2000;132:354-363. · DOI 10.7326/0003-4819-132-5-200003070-00004 · simulator
Full page ↗ · Report a mistake or a phrase that sounds wrong ↗
Version of 06.10.2026 · IT FR DE EN · Final since September 30, 2026. If a file is corrected, the version shown here changes: check the version here before publishing.
1 · Embed
<iframe src="https://driveawake.ch/campagna-player.php?lang=en&h=11" style="width:100%;max-width:420px;aspect-ratio:9/16;border:0" allow="fullscreen" loading="lazy" title="11:00 The medication · Drive Awake"></iframe>
With WordPress, just paste this address into an empty line: https://driveawake.ch/campagna.php?lang=en&h=11
2 · Reshare
3 · Download
You can also upload the episode to your channels as your own file: whole and unchanged, with the label for AI-generated content if the platform offers one, and with the tracking link below in the post text.
Link to the page, already tracked
https://driveawake.ch/campagna.php?lang=en&h=11&utm_source=adotta&utm_medium=social&utm_campaign=le24ore-11
Post text, ready to use
One post, three languages (DE, FR, IT)
For LinkedIn and national channels: the three versions one below the other, each with the link to the page in its language.
12:00 · MiddayPublish from Wed 04.11 · 56 s · IT FR DE EN
If you're short on sleep and driving this afternoon, eat lightly. It's no substitute for sleep or a break.
Midday on the Swiss plateau, small fields between hedgerows and rows of trees, a farm near the road. People eat, and in the afternoon they drive. In a simulator two lunches were compared, a light one of 305 calories and one of 922 with three times the fat: for the first half hour there was no difference, then lane drifting increased after the heavy meal. They were twelve young men who had slept five hours. In this study the heavy lunch deepened the sleepiness that was already there.
Reyner LA, Wells SJ, Mortlock V, Horne JA. 'Post-lunch' sleepiness during prolonged, monotonous driving - effects of meal size. Physiol Behav 2012;105(4):1088-1091. · DOI 10.1016/j.physbeh.2011.11.025 · simulator
Full page ↗ · Report a mistake or a phrase that sounds wrong ↗
Version of 05.10.2026 · IT FR DE EN · Final since September 30, 2026. If a file is corrected, the version shown here changes: check the version here before publishing.
1 · Embed
<iframe src="https://driveawake.ch/campagna-player.php?lang=en&h=12" style="width:100%;max-width:420px;aspect-ratio:9/16;border:0" allow="fullscreen" loading="lazy" title="12:00 Midday · Drive Awake"></iframe>
With WordPress, just paste this address into an empty line: https://driveawake.ch/campagna.php?lang=en&h=12
2 · Reshare
3 · Download
You can also upload the episode to your channels as your own file: whole and unchanged, with the label for AI-generated content if the platform offers one, and with the tracking link below in the post text.
Link to the page, already tracked
https://driveawake.ch/campagna.php?lang=en&h=12&utm_source=adotta&utm_medium=social&utm_campaign=le24ore-12
Post text, ready to use
One post, three languages (DE, FR, IT)
For LinkedIn and national channels: the three versions one below the other, each with the link to the page in its language.
13:00 · The dipPublish from Thu 05.11 · 57 s · IT FR DE EN
The afternoon dip isn't down to lunch. If you're driving between one and three, plan a break.
One in the afternoon above Lavaux: the rows of vines run down to the lake and the road cuts across them. After lunch the mind slows down, and we usually blame the meal. Monk's review gathers the studies on the mid-day dip and shows that it can come even without lunch, and even when the person does not know the time: it has biological roots, possibly in the twelve-hour harmonic of the circadian system. A carbohydrate-heavy meal deepens it, but does not create it. The early-afternoon dip is therefore a matter of the clock, not the plate. Anyone driving between one and three can plan a stop.
Monk TH. The post-lunch dip in performance. Clin Sports Med 2005;24(2):e15-e23. · DOI 10.1016/j.csm.2004.12.002
Horne JA, Reyner LA. Sleep related vehicle accidents. BMJ 1995;310(6979):565-567. · DOI 10.1136/bmj.310.6979.565 · real road
Full page ↗ · Report a mistake or a phrase that sounds wrong ↗
Version of 05.10.2026 · IT FR DE EN · Final since September 30, 2026. If a file is corrected, the version shown here changes: check the version here before publishing.
1 · Embed
<iframe src="https://driveawake.ch/campagna-player.php?lang=en&h=13" style="width:100%;max-width:420px;aspect-ratio:9/16;border:0" allow="fullscreen" loading="lazy" title="13:00 The dip · Drive Awake"></iframe>
With WordPress, just paste this address into an empty line: https://driveawake.ch/campagna.php?lang=en&h=13
2 · Reshare
3 · Download
You can also upload the episode to your channels as your own file: whole and unchanged, with the label for AI-generated content if the platform offers one, and with the tracking link below in the post text.
Link to the page, already tracked
https://driveawake.ch/campagna.php?lang=en&h=13&utm_source=adotta&utm_medium=social&utm_campaign=le24ore-13
Post text, ready to use
One post, three languages (DE, FR, IT)
For LinkedIn and national channels: the three versions one below the other, each with the link to the page in its language.
14:00 · Ten minutesPublish from Fri 06.11 · 59 s · IT FR DE EN
At the first signs of sleepiness, pull over. Ten minutes of sleep, a fifteen-minute alarm.
Two in the afternoon in the car park at the edge of a village on La Côte: a tree still shades one space. The early-afternoon dip is still there. Stopping here for ten minutes looks like lost time, but it isn't. Brooks and Lack had 24 young adults sleep at three in the afternoon, after a night cut to about five hours, comparing naps of five, ten, twenty and thirty minutes of sleep. Five minutes gave almost nothing; twenty and thirty helped, but later, and thirty began with sleep inertia; ten minutes worked at once, some effects holding for up to 155 minutes. In a driving simulator, Horne and Reyner found that a nap of under fifteen minutes reduced driving errors, while a break alone, without sleep, was not enough; and drivers felt the sleepiness coming before they made errors. At night, on the road, half an hour of napping also helped; by day ten minutes are already enough, and you are not groggy when you wake. In practice: an alarm set for fifteen minutes, time to fall asleep plus ten minutes of sleep. At the first signs, not the last.
Brooks A, Lack L. A brief afternoon nap following nocturnal sleep restriction: which nap duration is most recuperative? Sleep 2006;29(6):831-840. · DOI 10.1093/sleep/29.6.831 · laboratory
Horne JA, Reyner LA. Counteracting driver sleepiness: effects of napping, caffeine, and placebo. Psychophysiology 1996;33(3):306-309. · DOI 10.1111/j.1469-8986.1996.tb00428.x · simulator
Full page ↗ · Report a mistake or a phrase that sounds wrong ↗
Version of 06.10.2026 · IT FR DE EN · Final since September 29, 2026. If a file is corrected, the version shown here changes: check the version here before publishing.
1 · Embed
<iframe src="https://driveawake.ch/campagna-player.php?lang=en&h=14" style="width:100%;max-width:420px;aspect-ratio:9/16;border:0" allow="fullscreen" loading="lazy" title="14:00 Ten minutes · Drive Awake"></iframe>
With WordPress, just paste this address into an empty line: https://driveawake.ch/campagna.php?lang=en&h=14
2 · Reshare
3 · Download
You can also upload the episode to your channels as your own file: whole and unchanged, with the label for AI-generated content if the platform offers one, and with the tracking link below in the post text.
Link to the page, already tracked
https://driveawake.ch/campagna.php?lang=en&h=14&utm_source=adotta&utm_medium=social&utm_campaign=le24ore-14
Post text, ready to use
One post, three languages (DE, FR, IT)
For LinkedIn and national channels: the three versions one below the other, each with the link to the page in its language.
15:00 · The second riskPublish from Sat 07.11 · 53 s · IT FR DE EN
Even by day, sleepiness has its hour. At three in the afternoon, stopping matters.
Three in the afternoon in Geneva: the traffic is what it is every afternoon and the day still looks long. Everyone fears the night, and this hour looks like any other. Pack and colleagues examined 4,333 crashes in North Carolina between 1990 and 1992 in which the driver was judged asleep and not drunk, and found two peaks on the clock: the night and three in the afternoon. 78% were run-off-road crashes and 62% happened above 50 mph, about 80 km/h. The second peak is not frightening because it is daylight, and that is why people drive through it without thinking. By day too, sleepiness has its hour.
Pack AI, Pack AM, Rodgman E, Cucchiara A, Dinges DF, Schwab CW. Characteristics of crashes attributed to the driver having fallen asleep. Accid Anal Prev 1995;27(6):769-775. · DOI 10.1016/0001-4575(95)00034-8
Full page ↗ · Report a mistake or a phrase that sounds wrong ↗
Version of 02.10.2026 · IT FR DE EN · Final since October 2, 2026. If a file is corrected, the version shown here changes: check the version here before publishing.
1 · Embed
<iframe src="https://driveawake.ch/campagna-player.php?lang=en&h=15" style="width:100%;max-width:420px;aspect-ratio:9/16;border:0" allow="fullscreen" loading="lazy" title="15:00 The second risk · Drive Awake"></iframe>
With WordPress, just paste this address into an empty line: https://driveawake.ch/campagna.php?lang=en&h=15
2 · Reshare
3 · Download
You can also upload the episode to your channels as your own file: whole and unchanged, with the label for AI-generated content if the platform offers one, and with the tracking link below in the post text.
Link to the page, already tracked
https://driveawake.ch/campagna.php?lang=en&h=15&utm_source=adotta&utm_medium=social&utm_campaign=le24ore-15
Post text, ready to use
One post, three languages (DE, FR, IT)
For LinkedIn and national channels: the three versions one below the other, each with the link to the page in its language.
16:00 · The technologyPublish from Sun 08.11 · 56 s · IT FR DE EN
The warning comes afterwards. The choice is made before the drive.
It is four in the afternoon and the cars are going by on the viaduct: the newest of them carry a warning system on board. Delegated Regulation (EU) 2021/1341 makes DDAW systems compulsory for new vehicle types from 6 July 2022 and for all new cars from 7 July 2024, and it also sets a reference scale shared by every manufacturer: the warning is due from level eight out of nine. The system, though, recognises sleepiness once it has already begun: it warns, it does not prevent. It is a last safety net, not a permission to set off on a few hours of sleep. The warning comes afterwards, the choice is made before. How much you have slept decides the journey more than any sensor does.
Regolamento delegato (UE) 2021/1341 della Commissione, del 23 aprile 2021, che integra il regolamento (UE) 2019/2144 (sistemi di avviso della sonnolenza e del calo di attenzione del conducente), CELEX 32021R1341.
USTRA/ASTRA. Sistemi di guida assistita su tutti i veicoli: avviso di disattenzione e stanchezza del conducente (DDAW) obbligatorio nei nuovi veicoli importati dal 7 luglio 2024; nessun adeguamento per i veicoli già in circolazione.
Full page ↗ · Report a mistake or a phrase that sounds wrong ↗
Version of 06.10.2026 · IT FR DE EN · Final since October 3, 2026. If a file is corrected, the version shown here changes: check the version here before publishing.
1 · Embed
<iframe src="https://driveawake.ch/campagna-player.php?lang=en&h=16" style="width:100%;max-width:420px;aspect-ratio:9/16;border:0" allow="fullscreen" loading="lazy" title="16:00 The technology · Drive Awake"></iframe>
With WordPress, just paste this address into an empty line: https://driveawake.ch/campagna.php?lang=en&h=16
2 · Reshare
3 · Download
You can also upload the episode to your channels as your own file: whole and unchanged, with the label for AI-generated content if the platform offers one, and with the tracking link below in the post text.
Link to the page, already tracked
https://driveawake.ch/campagna.php?lang=en&h=16&utm_source=adotta&utm_medium=social&utm_campaign=le24ore-16
Post text, ready to use
One post, three languages (DE, FR, IT)
For LinkedIn and national channels: the three versions one below the other, each with the link to the page in its language.
17:00 · Leaving workPublish from Mon 09.11 · 55 s · IT FR DE EN
The sleep you lost is what makes you drift. Sleep before the next drive.
It is five in the afternoon and on the Simplon road the drive home begins. The drive is short, known by heart, and it looks like the easiest part of the day. A study run on an open motorway says otherwise: twenty-two drivers covered a thousand kilometres in five sessions of a hundred and five minutes, once after a normal night and once after a restricted one. After sleep restriction there were 535 line crossings, against 66. What predicted the crossings was the sleepiness reported before each session, not the feeling of being worn out: two measures that do not coincide. They had been awake eight hours and the stints were short. One short night had been enough.
Philip P, Sagaspe P, Moore N, Taillard J, Charles A, Guilleminault C, Bioulac B. Fatigue, sleep restriction and driving performance. Accid Anal Prev 2005;37(3):473-478. · DOI 10.1016/j.aap.2004.07.007 · real road
Full page ↗ · Report a mistake or a phrase that sounds wrong ↗
Version of 06.10.2026 · IT FR DE EN · Final since October 3, 2026. If a file is corrected, the version shown here changes: check the version here before publishing.
1 · Embed
<iframe src="https://driveawake.ch/campagna-player.php?lang=en&h=17" style="width:100%;max-width:420px;aspect-ratio:9/16;border:0" allow="fullscreen" loading="lazy" title="17:00 Leaving work · Drive Awake"></iframe>
With WordPress, just paste this address into an empty line: https://driveawake.ch/campagna.php?lang=en&h=17
2 · Reshare
3 · Download
You can also upload the episode to your channels as your own file: whole and unchanged, with the label for AI-generated content if the platform offers one, and with the tracking link below in the post text.
Link to the page, already tracked
https://driveawake.ch/campagna.php?lang=en&h=17&utm_source=adotta&utm_medium=social&utm_campaign=le24ore-17
Post text, ready to use
One post, three languages (DE, FR, IT)
For LinkedIn and national channels: the three versions one below the other, each with the link to the page in its language.
18:00 · The billPublish from Tue 10.11 · 58 s · IT FR DE EN
Sleepiness is never counted. That is why it looks as if it isn't there.
It is six in the evening and on the bridge the traffic slows. Every crash that happens here will become a line in a statistic, with a cause written beside it. For alcohol that cause is established by a test, for speed by a measurement. For sleepiness, at the scene, there is nothing equivalent: what is left are the signs the Federal Court recognises, heavy eyelids, yawning, sharp steering, drifting out of lane. These are observed signs, not measured values. That is why the Swiss figure should be read for what it is: in motorway crashes with serious injuries, the bfu gives tiredness and falling asleep as the main cause in 7% of cases, and in 1% of fatal ones. It is the cause written down by an observer, not a measured value. Something that is not measured does not enter the plans, and what is not in the plans is not prevented.
bfu. Sinus 2024: Sicherheitsniveau und Unfallgeschehen im Strassenverkehr 2023. Bern: BFU; 2024, S. 63. · DOI 10.13100/BFU.2.536.01.2024
bfu (Beratungsstelle für Unfallverhütung), «Müdigkeit am Steuer - wach ist nicht gleich wachsam», bfu.ch/de/ratgeber/muedigkeit-am-steuer (consultato 17.09.2026).
bfu, «Übermüdung am Steuer: Was sagt das Gesetz?», bfu.ch/de/services/rechtsfragen/uebermuedung-am-steuer (consultato 17.09.2026), che riprende i criteri del Tribunale federale in DTF 126 II 206.
Full page ↗ · Report a mistake or a phrase that sounds wrong ↗
Version of 06.10.2026 · IT FR DE EN · Final since October 3, 2026. If a file is corrected, the version shown here changes: check the version here before publishing.
1 · Embed
<iframe src="https://driveawake.ch/campagna-player.php?lang=en&h=18" style="width:100%;max-width:420px;aspect-ratio:9/16;border:0" allow="fullscreen" loading="lazy" title="18:00 The bill · Drive Awake"></iframe>
With WordPress, just paste this address into an empty line: https://driveawake.ch/campagna.php?lang=en&h=18
2 · Reshare
3 · Download
You can also upload the episode to your channels as your own file: whole and unchanged, with the label for AI-generated content if the platform offers one, and with the tracking link below in the post text.
Link to the page, already tracked
https://driveawake.ch/campagna.php?lang=en&h=18&utm_source=adotta&utm_medium=social&utm_campaign=le24ore-18
Post text, ready to use
One post, three languages (DE, FR, IT)
For LinkedIn and national channels: the three versions one below the other, each with the link to the page in its language.
19:00 · Dinner and drinksPublish from Wed 11.11 · 54 s · IT FR DE EN
A little less sleep and a little alcohol may not seem like much. But together, they are.
Seven in the evening in an inn in the canton of Uri: dinner is on, and later someone drives off. Being under the legal limit does not mean that driving is safe. Horne, Reyner and Barrett had twelve healthy young men drive for two hours in an instrumented car on a simulated motorway, with alcohol or placebo, after a normal or a shortened night: blood alcohol was around half the British legal limit. Lost sleep and alcohol each made every measure worse, and together they made lane drifting worse still, with the effect visible in the EEG as well. In reported sleepiness, though, nothing showed: that drink did not make them feel any sleepier. A little sleep loss and a little alcohol look like two small things: the extra impairment is there and is not felt. After a short night, the drink before driving is the one to skip.
Horne JA, Reyner LA, Barrett PR. Driving impairment due to sleepiness is exacerbated by low alcohol intake. Occup Environ Med 2003;60(9):689-692. · DOI 10.1136/oem.60.9.689 · simulator
USTRA/ASTRA, Ufficio federale delle strade. «Test etilometrico - domande frequenti». astra.admin.ch, consultato il 07.10.2026.
Full page ↗ · Report a mistake or a phrase that sounds wrong ↗
Version of 07.10.2026 · IT FR DE EN · Final since October 3, 2026. If a file is corrected, the version shown here changes: check the version here before publishing.
1 · Embed
<iframe src="https://driveawake.ch/campagna-player.php?lang=en&h=19" style="width:100%;max-width:420px;aspect-ratio:9/16;border:0" allow="fullscreen" loading="lazy" title="19:00 Dinner and drinks · Drive Awake"></iframe>
With WordPress, just paste this address into an empty line: https://driveawake.ch/campagna.php?lang=en&h=19
2 · Reshare
3 · Download
You can also upload the episode to your channels as your own file: whole and unchanged, with the label for AI-generated content if the platform offers one, and with the tracking link below in the post text.
Link to the page, already tracked
https://driveawake.ch/campagna.php?lang=en&h=19&utm_source=adotta&utm_medium=social&utm_campaign=le24ore-19
Post text, ready to use
One post, three languages (DE, FR, IT)
For LinkedIn and national channels: the three versions one below the other, each with the link to the page in its language.
20:00 · The familyPublish from Thu 12.11 · 54 s · IT FR DE EN
The time you start sets the time you sleep. And that matters when you drive, too.
It is eight in the evening, people come home to the courtyard, and tomorrow's alarm is already set early. The school timetable is set by a calendar, not by the sleep of those who attend. Danner and Phillips followed a county school district in Kentucky that pushed the start of lessons back by an hour: average night-time sleep went up and weekend catching up went down. In the two years that followed, the crash rate of the county's teenage drivers fell by 16.5% against the two previous years, while in the rest of the state, over the same period, it rose by 7.8%. Nobody had taught them to drive better: they had slept a little more. The hour you start decides the hour you sleep, and that shows on the road.
Danner F, Phillips B. Adolescent sleep, school start times, and teen motor vehicle crashes. J Clin Sleep Med 2008;4(6):533-535.
Full page ↗ · Report a mistake or a phrase that sounds wrong ↗
Version of 06.10.2026 · IT FR DE EN · Final since October 3, 2026. If a file is corrected, the version shown here changes: check the version here before publishing.
1 · Embed
<iframe src="https://driveawake.ch/campagna-player.php?lang=en&h=20" style="width:100%;max-width:420px;aspect-ratio:9/16;border:0" allow="fullscreen" loading="lazy" title="20:00 The family · Drive Awake"></iframe>
With WordPress, just paste this address into an empty line: https://driveawake.ch/campagna.php?lang=en&h=20
2 · Reshare
3 · Download
You can also upload the episode to your channels as your own file: whole and unchanged, with the label for AI-generated content if the platform offers one, and with the tracking link below in the post text.
Link to the page, already tracked
https://driveawake.ch/campagna.php?lang=en&h=20&utm_source=adotta&utm_medium=social&utm_campaign=le24ore-20
Post text, ready to use
One post, three languages (DE, FR, IT)
For LinkedIn and national channels: the three versions one below the other, each with the link to the page in its language.
21:00 · MelatoninPublish from Fri 13.11 · 54 s · IT FR DE EN
Less light in the evening means sleep comes earlier. It's one of the simplest things we can do.
It is nine in the evening on the road down the Leventina and the house lights are coming on one by one. Melatonin is the signal the body sends as bedtime approaches, and light holds it back. Zeitzer and colleagues gave twenty-three healthy young volunteers a single 6.5-hour light exposure in the early part of the biological night, within a nine-day protocol: half the phase delay produced by bright light of about 9,000 lux is already produced by a little over 1% of it, room light of around 100 lux. The same holds for acute melatonin suppression. So it takes no floodlight: what everyone has at home is enough, switched on at the wrong hours. Delay the signal and you delay sleep. The alarm, though, stays where it is. Turning the evening light down is the simplest way to bring sleep forward.
Zeitzer JM, Dijk DJ, Kronauer R, Brown E, Czeisler C. Sensitivity of the human circadian pacemaker to nocturnal light: melatonin phase resetting and suppression. J Physiol 2000;526(3):695-702. · DOI 10.1111/j.1469-7793.2000.00695.x · laboratory
Full page ↗ · Report a mistake or a phrase that sounds wrong ↗
Version of 05.10.2026 · IT FR DE EN · Final since October 3, 2026. If a file is corrected, the version shown here changes: check the version here before publishing.
1 · Embed
<iframe src="https://driveawake.ch/campagna-player.php?lang=en&h=21" style="width:100%;max-width:420px;aspect-ratio:9/16;border:0" allow="fullscreen" loading="lazy" title="21:00 Melatonin · Drive Awake"></iframe>
With WordPress, just paste this address into an empty line: https://driveawake.ch/campagna.php?lang=en&h=21
2 · Reshare
3 · Download
You can also upload the episode to your channels as your own file: whole and unchanged, with the label for AI-generated content if the platform offers one, and with the tracking link below in the post text.
Link to the page, already tracked
https://driveawake.ch/campagna.php?lang=en&h=21&utm_source=adotta&utm_medium=social&utm_campaign=le24ore-21
Post text, ready to use
One post, three languages (DE, FR, IT)
For LinkedIn and national channels: the three versions one below the other, each with the link to the page in its language.
22:00 · The screensPublish from Sat 14.11 · 50 s · IT FR DE EN
Paper instead of a screen in the evening. A clearer head the next day.
It is ten at night and in the house only the screens are still lit. Reading on a backlit screen before sleep is not the same as reading on paper. Chang and colleagues compared the two in the laboratory in the hours before sleep: those reading on the screen took longer to fall asleep, felt less sleepy in the evening and had reduced melatonin secretion. Their circadian clock ran phase-delayed and their alertness was lower the next morning. The evening is not what pays: next-morning alertness does. Switching the screen off earlier is already a driving choice.
Chang AM, Aeschbach D, Duffy JF, Czeisler CA. Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. PNAS 2015;112(4):1232-1237. · DOI 10.1073/pnas.1418490112 · laboratory
Full page ↗ · Report a mistake or a phrase that sounds wrong ↗
Version of 03.10.2026 · IT FR DE EN · Final since October 3, 2026. If a file is corrected, the version shown here changes: check the version here before publishing.
1 · Embed
<iframe src="https://driveawake.ch/campagna-player.php?lang=en&h=22" style="width:100%;max-width:420px;aspect-ratio:9/16;border:0" allow="fullscreen" loading="lazy" title="22:00 The screens · Drive Awake"></iframe>
With WordPress, just paste this address into an empty line: https://driveawake.ch/campagna.php?lang=en&h=22
2 · Reshare
3 · Download
You can also upload the episode to your channels as your own file: whole and unchanged, with the label for AI-generated content if the platform offers one, and with the tracking link below in the post text.
Link to the page, already tracked
https://driveawake.ch/campagna.php?lang=en&h=22&utm_source=adotta&utm_medium=social&utm_campaign=le24ore-22
Post text, ready to use
One post, three languages (DE, FR, IT)
For LinkedIn and national channels: the three versions one below the other, each with the link to the page in its language.
23:00 · Night departurePublish from Sun 15.11 · 52 s · IT FR DE EN
Sleeping first costs you one night. Going without can cost everything else.
Eleven at night at the service station: you fill up and set off anyway. Leaving at night feels practical, with empty roads and nobody about. Tefft examined 6,845 drivers involved in crashes investigated by the US Department of Transportation between 2005 and 2007: compared with those who had slept seven to nine hours, the odds of being the one responsible were 1.3 times higher at six hours, 1.9 at five, 2.9 at four and 15.1 below four. Those who had slept under four hours stood out above all in single-vehicle crashes. Empty roads do not take away lost sleep, they just leave the driver alone with it. Sleeping first costs one night.
Tefft BC. Acute sleep deprivation and culpable motor vehicle crash involvement. Sleep 2018;41(10):zsy144. · DOI 10.1093/sleep/zsy144 · real road
Full page ↗ · Report a mistake or a phrase that sounds wrong ↗
Version of 03.10.2026 · IT FR DE EN · Final since October 3, 2026. If a file is corrected, the version shown here changes: check the version here before publishing.
1 · Embed
<iframe src="https://driveawake.ch/campagna-player.php?lang=en&h=23" style="width:100%;max-width:420px;aspect-ratio:9/16;border:0" allow="fullscreen" loading="lazy" title="23:00 Night departure · Drive Awake"></iframe>
With WordPress, just paste this address into an empty line: https://driveawake.ch/campagna.php?lang=en&h=23
2 · Reshare
3 · Download
You can also upload the episode to your channels as your own file: whole and unchanged, with the label for AI-generated content if the platform offers one, and with the tracking link below in the post text.
Link to the page, already tracked
https://driveawake.ch/campagna.php?lang=en&h=23&utm_source=adotta&utm_medium=social&utm_campaign=le24ore-23
Post text, ready to use
One post, three languages (DE, FR, IT)
For LinkedIn and national channels: the three versions one below the other, each with the link to the page in its language.
00:00 · The edge of the dayPublish from Mon 16.11 · 56 s · IT FR DE EN
For the body, it is already the middle of the night. If you have to drive, sleep first.
At midnight the date changes. The body does not know it: it runs on a clock of its own, whose cycle lasts twenty-four hours and eleven minutes with no outside cues. Eleven minutes of drift a day, which morning light puts right. Anyone driving at this hour is not starting a day: they are inside their body's night, and nothing on the dashboard shows it.
Czeisler CA, Duffy JF, Shanahan TL, et al. Stability, precision, and near-24-hour period of the human circadian pacemaker. Science 1999;284:2177-2181. · DOI 10.1126/science.284.5423.2177 · laboratory
Khalsa SB, Jewett ME, Cajochen C, Czeisler CA. A phase response curve to single bright light pulses in human subjects. J Physiol 2003;549(3):945-952. · DOI 10.1113/jphysiol.2003.040477 · laboratory
Full page ↗ · Report a mistake or a phrase that sounds wrong ↗
Version of 03.10.2026 · IT FR DE EN · Final since October 3, 2026. If a file is corrected, the version shown here changes: check the version here before publishing.
1 · Embed
<iframe src="https://driveawake.ch/campagna-player.php?lang=en&h=0" style="width:100%;max-width:420px;aspect-ratio:9/16;border:0" allow="fullscreen" loading="lazy" title="00:00 The edge of the day · Drive Awake"></iframe>
With WordPress, just paste this address into an empty line: https://driveawake.ch/campagna.php?lang=en&h=0
2 · Reshare
3 · Download
You can also upload the episode to your channels as your own file: whole and unchanged, with the label for AI-generated content if the platform offers one, and with the tracking link below in the post text.
Link to the page, already tracked
https://driveawake.ch/campagna.php?lang=en&h=0&utm_source=adotta&utm_medium=social&utm_campaign=le24ore-00
Post text, ready to use
One post, three languages (DE, FR, IT)
For LinkedIn and national channels: the three versions one below the other, each with the link to the page in its language.
The licence, on one page
The episode may be shared in full, as it is, with the Drive Awake signature and the link to this page. No cuts, no re-editing, no replacement of the audio, no advertising. The images are generated and declared as such. All rights remain with Drive Awake / Opening®. No commercial or political use. Applies to every voice and every episode.
Identical text in Italian, French, German and English: switch language at the top to read it.
Credits: Concept, editorial direction and directing: Matteo Fieni. Production and development: Opening®.
Three things we ask of you
- The link to the page in every post, in the tracked form you find here.
- The files stay as they are: no cuts, no re-editing, no replaced audio, no added text.
- If you can, at the end of the month the numbers of your posts (views and interactions): they help us measure the impact for the Road Safety Fund.
Contact
Matteo Fieni, Drive Awake · Opening® · Write to us ↗
For tailored clips, collaboration posts, or any question about the use of the material.