{"id":737,"date":"2023-09-02T22:09:44","date_gmt":"2023-09-02T21:09:44","guid":{"rendered":"https:\/\/research.reading.ac.uk\/reading-resilience-network\/?p=737"},"modified":"2024-03-11T19:31:26","modified_gmt":"2024-03-11T19:31:26","slug":"resilience-rucksack-the-rr-sleep-song","status":"publish","type":"post","link":"https:\/\/research.reading.ac.uk\/reading-resilience-network\/resilience-rucksack-the-rr-sleep-song\/","title":{"rendered":"Resilience Rucksack &#8211; The RR Sleep Song"},"content":{"rendered":"<p><span style=\"font-size: 10pt\">To return to the main Resilience Rucksack project page, <a href=\"https:\/\/research.reading.ac.uk\/reading-resilience-network\/resilience-rucksack\/\">click here<\/a><\/span><\/p>\n<p><span style=\"font-size: 18pt\"><strong>&#8216;Somni &#8211; the R.R Sleep &amp; Daylight song&#8217;\u00a0<\/strong><\/span><\/p>\n<p>We are very excited to announce that our song <strong>&#8216;Somni &#8211; the R.R Sleep &amp; Daylight Song&#8217;<\/strong>, was released on 5th March 2024 on major platforms (<strong><a href=\"https:\/\/open.spotify.com\/album\/3vgD0ckbapNCvHA4rDPoLt?si=Pyl66J-_QRqDW24G7zIfpg\">Spotify<\/a>,<\/strong> Amazon Music, <strong><a href=\"http:\/\/itunes.apple.com\/album\/id\/1729512205\">Apple Music<\/a><\/strong>, <strong><a href=\"http:\/\/itunes.apple.com\/album\/id1729512205?ls=1&amp;app=itunes\">iTunes<\/a><\/strong>, <strong><a href=\"https:\/\/www.youtube.com\/watch?v=FqN4VAbDh2M\">YouTube<\/a><\/strong>).<\/p>\n<p>Supporting the <a href=\"https:\/\/research.reading.ac.uk\/reading-resilience-network\/resilience-rucksack-healthy-sleep-practices-theme\/\"><strong>healthy sleep practices<\/strong><\/a> theme, Somni is all about the &#8216;<a href=\"https:\/\/research.reading.ac.uk\/reading-resilience-network\/resilience-rucksack-healthy-sleep-practices-theme\/\">sleep steps<\/a>&#8216; we can take <strong>in the day<\/strong> to help us <strong>sleep at night<\/strong>!<\/p>\n<p>Click here to listen to <a href=\"https:\/\/open.spotify.com\/album\/3vgD0ckbapNCvHA4rDPoLt?si=Pyl66J-_QRqDW24G7zIfpg\">Somni<\/a> on <a href=\"https:\/\/open.spotify.com\/album\/3vgD0ckbapNCvHA4rDPoLt?si=Pyl66J-_QRqDW24G7zIfpg\">Spotify<\/a>!<\/p>\n<p><a href=\"https:\/\/open.spotify.com\/album\/3vgD0ckbapNCvHA4rDPoLt?si=Pyl66J-_QRqDW24G7zIfpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-902\" style=\"letter-spacing: 0.08px\" src=\"https:\/\/research.reading.ac.uk\/reading-resilience-network\/wp-content\/uploads\/sites\/272\/2023\/09\/Untitled10-300x298.png\" alt=\"\" width=\"300\" height=\"298\" srcset=\"https:\/\/research.reading.ac.uk\/reading-resilience-network\/wp-content\/uploads\/sites\/272\/2023\/09\/Untitled10-300x298.png 300w, https:\/\/research.reading.ac.uk\/reading-resilience-network\/wp-content\/uploads\/sites\/272\/2023\/09\/Untitled10-150x150.png 150w, https:\/\/research.reading.ac.uk\/reading-resilience-network\/wp-content\/uploads\/sites\/272\/2023\/09\/Untitled10.png 711w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<p>Here is Somni on <a href=\"https:\/\/www.youtube.com\/watch?v=FqN4VAbDh2M\">YouTube<\/a>:<\/p>\n<p><iframe loading=\"lazy\" title=\"Somni - the Resilience Rucksack Sleep &amp; Daylight song\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/FqN4VAbDh2M?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>In our co-production workshops with young people for the &#8216;Healthy Sleep Practices&#8217; theme, we discussed the &#8216;<strong>sleep steps<\/strong>&#8216; that we can take during the day to get a good sleep at night, and how we can have a better <strong>sleep-wake cycle<\/strong>. Young people advised us on the best ways to engage pupils in the &#8216;sleep steps&#8217; and in thinking about the importance of sleep for our wellbeing. Two tools stood out as the best and most engaging ways: A <a href=\"https:\/\/research.reading.ac.uk\/reading-resilience-network\/resilience-rucksack-the-sleep-comic\/\">colourful graphic comic<\/a> and a professional pop song with animation promo video!<\/p>\n<p><iframe loading=\"lazy\" title=\"Somni \u2013 the R.R. Sleep &amp; Daylight song\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/ic26dQBCYwg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-size: 18pt\"><strong>SOMNI QUIZ!<\/strong><\/span><\/p>\n<p>Have you listened to our song <a href=\"https:\/\/open.spotify.com\/album\/3vgD0ckbapNCvHA4rDPoLt?si=Pyl66J-_QRqDW24G7zIfpg\"><strong>SOMNI<\/strong><\/a> ?<\/p>\n<p>Hidden in the lyrics are the <a href=\"https:\/\/research.reading.ac.uk\/reading-resilience-network\/resilience-rucksack-healthy-sleep-practices-theme\/\">sleep steps<\/a> that we can take in the day to help our sleep at night that are supported by science! If you are not sure what the &#8216;sleep steps&#8217; are, click here for the <a href=\"https:\/\/research.reading.ac.uk\/reading-resilience-network\/wp-content\/uploads\/sites\/272\/2023\/09\/Info-sheet-sleep-theme.pdf\">information sheet on our sleep theme<\/a> to learn all about the sleep steps!<\/p>\n<p><strong>Now&#8230;can you find the &#8216;sleep steps&#8217; in the song? Try our quiz below&#8230;<\/strong><\/p>\n<p>[vc_row][vc_column][vc_column_text]<span style=\"font-size: 14pt\"><strong>Question 1: <\/strong><\/span><\/p>\n<p><span style=\"font-size: 14pt\"><strong>Can you find the lyrics: &#8220;<em>wake up in the morning, get outside, cortisol and daylight, open you eyes<\/em>&#8220;? <\/strong><\/span><\/p>\n<p><span style=\"font-size: 14pt\"><strong>Do these lyrics relate to:<\/strong><\/span><\/p>\n<p><strong>a) <\/strong>Looking at as much bright light as possible at bedtime to increase cortisol (the energy hormone) to help us sleep well at night<\/p>\n<p><strong>b)<\/strong> Getting outside in the daylight in the morning to help your cortisol go up which gives you energy for the day <em>and<\/em> helps you sleep at bedtime<\/p>\n<p><strong>c)<\/strong> Drawing a picture of a peanut butter sandwich in the morning, and showing our friends, to help us sleep well at night [\/vc_column_text][vc_toggle title=&#8221;Reveal the answer&#8221;]Answer <strong>(b)<\/strong>[\/vc_toggle][\/vc_column][\/vc_row]<\/p>\n<p>[vc_row][vc_column][vc_column_text]<span style=\"font-size: 14pt\"><strong>Question 2:<\/strong><\/span><\/p>\n<p><span style=\"font-size: 14pt\"><strong>Can you find the lyrics: &#8220;The light it wakes us up, dark brings us down&#8230;&#8221;<\/strong><\/span><\/p>\n<p><span style=\"font-size: 14pt\"><strong>What comes next?<\/strong><\/span><\/p>\n<p><strong>(a)<\/strong> We move and jump around throughout the day<\/p>\n<p><strong>(b) <\/strong>I&#8217;m blissful counting sheep<\/p>\n<p><strong>(c)<\/strong> So dim the lights before the night-time comes around\u00a0[\/vc_column_text][vc_toggle title=&#8221;Reveal the answer&#8221;]Answer <strong>(c)<\/strong>[\/vc_toggle][\/vc_column][\/vc_row]<\/p>\n<p>[vc_row][vc_column][vc_column_text]<strong><span style=\"font-size: 14pt\">Question 3<\/span>:<\/strong><\/p>\n<p><span style=\"font-size: 14pt\"><strong>What is the science behind the lyrics you chose in Question 2:<\/strong><\/span><\/p>\n<p><strong>a) <\/strong>bright overhead lights before bedtime can increase our cortisol and wake us up, making it more difficult to get to sleep<\/p>\n<p><strong>b)<\/strong> eating too close to bedtime can interfere with our sleep because we are still digesting which takes a lot of energy<\/p>\n<p><strong>c)<\/strong> Getting outside in the daylight in the morning to help your cortisol go up which gives you energy for the day <em>and<\/em> helps you sleep at bedtime [\/vc_column_text][vc_toggle title=&#8221;Reveal the answer&#8221;]Answer <strong>(a)<\/strong>[\/vc_toggle][\/vc_column][\/vc_row]<\/p>\n<p>[vc_row][vc_column][vc_column_text]<strong><span style=\"font-size: 14pt\">Question 4<\/span>:<\/strong><\/p>\n<p><strong><span style=\"font-size: 14pt\">Which sleep step can you take to reduce bright lights near bedtime? <\/span><\/strong><\/p>\n<p><strong>a) <\/strong>Don&#8217;t eat too late when you&#8217;ve had enough<\/p>\n<p><strong>b)<\/strong> Jump around<\/p>\n<p><strong>c)<\/strong> Set the blue light filter on your phone settings. [\/vc_column_text][vc_toggle title=&#8221;Reveal the answer&#8221;]Answer <strong>(c)<\/strong>[\/vc_toggle][\/vc_column][\/vc_row]<\/p>\n","protected":false},"excerpt":{"rendered":"<p>To return to the main Resilience Rucksack project page, click here &#8216;Somni &#8211; the R.R Sleep &amp; Daylight song&#8217;\u00a0 We are very excited to announce that our song &#8216;Somni &#8211;&#8230;<a class=\"read-more\" href=\"&#104;&#116;&#116;&#112;&#115;&#58;&#47;&#47;&#114;&#101;&#115;&#101;&#97;&#114;&#99;&#104;&#46;&#114;&#101;&#97;&#100;&#105;&#110;&#103;&#46;&#97;&#99;&#46;&#117;&#107;&#47;&#114;&#101;&#97;&#100;&#105;&#110;&#103;&#45;&#114;&#101;&#115;&#105;&#108;&#105;&#101;&#110;&#99;&#101;&#45;&#110;&#101;&#116;&#119;&#111;&#114;&#107;&#47;&#114;&#101;&#115;&#105;&#108;&#105;&#101;&#110;&#99;&#101;&#45;&#114;&#117;&#99;&#107;&#115;&#97;&#99;&#107;&#45;&#116;&#104;&#101;&#45;&#114;&#114;&#45;&#115;&#108;&#101;&#101;&#112;&#45;&#115;&#111;&#110;&#103;&#47;\">Read More ><\/a><\/p>\n","protected":false},"author":782,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"__cvm_playback_settings":[],"__cvm_video_id":"","footnotes":""},"categories":[1],"tags":[],"coauthors":[30],"class_list":["post-737","post","type-post","status-publish","format-standard","hentry","category-uncategorised"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.8.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Resilience Rucksack - The RR Sleep Song - Reading Resilience Network<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/research.reading.ac.uk\/reading-resilience-network\/resilience-rucksack-the-rr-sleep-song\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Resilience Rucksack - The RR Sleep Song - Reading Resilience Network\" \/>\n<meta property=\"og:description\" content=\"To return to the main Resilience Rucksack project page, click here &#8216;Somni &#8211; 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