When we set out on the path to a fitter future, we often envision building stamina, toning up, and developing a passion for movement. But did you know that increasing your physical activity can also improve your sleep? As one of the most essential pillars of overall well-being, a good night’s rest is one of the innumerable rewards to look forward to when you embrace a more active lifestyle.
Dubai, United Arab Emirates, 16 October 2024 – Have you ever found yourself frustratingly counting sheep in bed even though you know you are exhausted? Restful nights can sometimes seem elusive as busy schedules and whirring brains stand in the way of peaceful slumber. But while tiredness can often feel like a valid reason to skip a workout, getting moving when you are most in need of some extra shut-eye can in fact help you achieve just that.
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 head to the DFC website and 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!
A virtuous circle
So, we know that 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.
When to work out for a super sleep
Timing can matter, according to research published in the National Library of Medicine, which found that the release of endorphins and increased core body temperature after exercise can result in feeling more awake. However, some people may find that a body that has just worked hard is more ready to rest. You might find that less intense exercise such as walking, biking and yoga work well for your evening exercise, and save the high-intensity workouts for morning or early afternoon. Ultimately the timing is up to you, and over the 30 days of DFC there are endless ways to discover the routine that works for you. Those who find the start of the day works best can welcome the day with a sunrise yoga flow, take a dawn jog along the beach, or make a splash and get some pre-breakfast laps in at one of Dubai’s many swimming pools.
Supercharge your snoozing
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 has been shown time and time again to enhance sleep – those bedtime processes we implement for our children can be just as beneficial to us, helping the body to recognise the time and activities which are associated with getting into 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, and 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.
DFC is organised by Dubai's Department for Economy Tourism (DET) and Dubai Sports Council with Presenting Partners DP World, Dubai Municipality, Mai Dubai, and Dubai's Roads and Transport Authority (RTA); Association Partners Sun and Sand Sports, The Brain and Performance Centre - A DP World Company, Decathlon, dubizzle, Emirates Airline, Emirates NBD, e&, La Roche Posay, MIRA Developments, talabat, Whoop, Shamal – Kite Beach; Official Partners Dubai Chambers, Emarat; Media Partner Arabian Radio Network (ARN); and Government Partners Dubai Corporation for Ambulance Services, Dubai Knowledge and Human Development Authority (KHDA), Dubai Police, Ministry of Education, Event Security Committee and Dubai Health Authority (DHA).
Visit www.dubaifitnesschallenge.com to discover more and sign up for 30 minutes of physical activity daily for 30 days, setting you on your journey to a healthier, fitter future. You'll also enjoy a month filled with fun, camaraderie, and shared experiences – and, hopefully, significantly more snoozing..!