Did you know that increasing your physical activity can also improve your sleep? As one of the most essential pillars of overall wellbeing, a good night’s rest is one of the innumerable rewards to look forward to when you embrace a more active lifestyle.

Have you ever found yourself frustratingly counting sheep in bed even though you know you are exhausted? But while tiredness can often feel like a valid reason to skip a workout, that's actually the best time to get moving. That’s where the Dubai Fitness Challenge comes in!

This citywide movement towards a healthier future encourages everyone, regardless of age, ability, or fitness level, to get moving and commit to 30 minutes of physical activity daily for 30 days.

With a packed calendar featuring thousands of ways to get active - from free fitness villages and community hubs to mass participation events like Dubai Ride, presented by DP World; Dubai Stand Up Paddle, presented by Dubai’s Roads and Transport Authority (RTA); and Dubai Run, presented by Mai Dubai - finding the right exercise to enhance your sleep has never been easier or more exciting. 

MOVE MORE, SNOOZE MORE!

Whether it's your body or brain that feels tired and restless, exercise will likely help. One of the best anti-anxiety tools at our disposal, the feel-good chemicals released during physical activity can help combat stress and anxiety, allowing you to unwind at night.

Activities like those offered in the DFC’s various free 30x30 fitness villages - ranging from Zumba to yoga, and everything in between - can help reduce stress hormones like cortisol, promoting relaxation. Remember, the days when you least feel like putting on your trainers are the days when exercise can benefit you the most.

SLEEP DEEP

Getting in just 30 minutes of movement a day has been shown to not only help improve the speed of sleep onset, but also ensure the rest we do get is of good quality. Aerobic exercise in particular - anything that gets the heart rate up to around 70 to 80 percent of its capacity - has been found especially beneficial for inducing more slow-wave sleep, or deep sleep. This deeper form of slumber is essential for physical recovery, muscle repair and growth, and ensuring you are ready for tomorrow’s workout.

DFC’s three free 30x30 Fitness Villages offer hundreds of ways to get a maximum sweat on with high-energy classes such as rowing, spinning and aerobics. You can also check out the DFC HIIT Workout Series, which brings 13 challenging workouts right into your home in a series of online videos - so no excuses!

CREATING A POSITIVE CIRCLE

Physical activity enhances sleep quality, and when you sleep well, you wake up feeling more energised and probably a fair bit more positive. With that energy and improved mood, staying active becomes easier, creating a positive, self-reinforcing cycle. Adequate rest also enhances endurance by optimising oxygen and energy use, so you should find you can also exercise longer without tiring as quickly.

On those days when you feel you can push yourself that little bit more, why not see how far your legs can take you on one of the city’s cycling tracks and get training for Dubai Ride, presented by DP World, which will take place on Sunday 10 November. All ages and abilities can hop on their bikes and witness the iconic Sheikh Zayed Road and Downtown Dubai from their saddle.

UNWIND & SWITCH OFF

Once you have got into a good rhythm with movement and rest, there are even more ways you can support your journey to great-quality rest and overall wellness.

A regular routine is key to enhancing sleep - those bedtime processes we implement for our children can be just as beneficial to us, helping the body to recognise the signs that it's time to go to bed.

Ensuring devices go off at least 30 minutes before bedtime will also help the brain quieten down and get ready to switch off. Incorporating breathwork or a slow, gentle stretch session to your nightly routine can also improve sleep by helping you unwind, assisting the body in recovering from that day’s workout. 

DFC - A RECIPE FOR SLEEP SUCCESS!

Every year, DFC plays an instrumental role in improving both the physical fitness and psychological wellbeing of participants in just 30 days. After completing previous challenges, participants reported improved self-esteem, found it easier to relax, and also reported a reduction in low mood.

Completing 30x30 is the perfect way to give a great big boost to the biological processes in the body that contribute to better quality sleep, unlocking more restorative rest and igniting lifelong habits for better health and wellbeing.

So, what are you waiting for? Join The Challenge now!