Home LifestyleHealth & NutritionWhat's Good For Me? Improve Your Sleep Patterns This World Sleep Day With Expert Tips From Fitness First!

Improve Your Sleep Patterns This World Sleep Day With Expert Tips From Fitness First!

by Eddie Rayner

The health benefits from working out are endless. Regular exercise can help reduce stress, boost alertness during the day, and even improve your sleep quality. With World Sleep Day taking place on the 13th March, there’s no better time than to think about our sleep patterns and introduce certain workouts to help support a better night’s sleep. 

A good night’s sleep is incredibly important for our health. It’s just as important as eating healthy and exercising. Sleep is a period when our brain rejuvenates and regulates the functions of our nervous system, ensuring important processing, restoration and reduced stress. Our bodies also require long periods of sleep to grow muscle, repair tissue, strengthen memory and learning skills and regulate and synthesize hormones.

If our bodies experience lack of sleep, this can cause major concerns and health problems. When sleep is deprived the active process of the lymphatic system does not have time to perform their functions and can lead to a build-up of toxins which becomes apparent in cognitive abilities, behaviour and judgement. Deprivation of sleep can cause moodiness, impaired learning, memory loss and can damage effects on the brain and body. 

Abhinav Malhotra, Fitness First’s Elite Master Trainer says, “insufficient sleep causes insulin resistance which can affect the way our bodies process and store carbohydrates. It increases the hunger hormone (ghrelin), reduces the satiety hormone (leptin) and can also decrease our resting metabolic rate, resulting in weight gain.

Sleep loss has also been known to cause irregular heartbeats, increased stress and anxiety levels which can cause cardiovascular problems. It can also lead to a weakened immune system, reduced testosterone, chronic stiffness and even long-term change of our DNA. Exercise is a great way to help maintain regular sleep patterns. Any type of movement is better than no movement and these three activities are scientifically proven to help support a better night sleep.”

Cardio Exercises

Aerobic exercises have been proven to ensure quality sleep and battle insomnia. Activities that get your heart rate up are perfect for supporting sleep as it allows good blood flow and secretion of the ‘happy hormones’ called endorphins which facilitate better sleep. It can increase alertness throughout the day. 20-minutes of moderate-intensity workouts or a 10-minute high-intensity workout can help maximize energy levels and maintain regular sleep.  

Fitness First, The Palm’s  KUBE is a great way to keep the heart rate up. A boutique HIIT studio without walls,  KUBE consists of 4 stations featuring a range of specialist equipment for various cardio and muscle building exercises, including the VersaClimber cardio machine, the Fitbench multipurpose workout bench, and the Octane AirdyneX fitness exercise bike. 

Each station is a game-changer when it comes to building strength and fitness. KUBE’s workout routine has a remarkable impact on the body which ensures improvement in sleep, mood and energy.  

Strength Training

Strength training has countless benefits. It can help build stronger muscles, sculpt bodies, regulate blood sugar levels, decrease stress, improve mental health and even improve bone health. It also has been shown to improve the quality of sleep as well as the control frequency of waking up throughout the night.   

According to recent studies, lifting weights and strength training in the morning can help people fall asleep 45 minutes faster and lifting weights in the evening can improve the quality of one’s night sleep. 


Yoga is perfect for relaxing both the body and mind. Known to be a key stress-relieving activity, it helps improve breathing, increase good energy, mental stability and regulate sleep patterns. Yoga in particular, works on the parasympathetic nervous system which has a calming and restorative effect on the body.  

Fitness First, The Palm’s brand-new Hot Studio delivers all the benefits of traditional yoga classes but in a hot environment. The innovative studio is powered by an ingenious infrared heating system that warms the body directly rather than heating the air.  

A range of ‘hot’ classes including Hot Power Vinyasa, yoga with weights and restorative yoga all work to strengthen the cardiovascular system by increasing the heart rate while eliminating toxins, which in turn helps regulate brain functions and maintain regular required hours of sleep. 

Additional Tips To Improve Sleep

Abhinav Malhotra also offers some additional, valuable tips and tricks to achieve a good night’s sleep such as:  

  • Practise parasympathetic breathing (deep and relaxing breathing) before bedtime 
  • Sleep in a dark and cool room 
  • Do not expose yourself to blue light emanating from screens before a night’s sleep 
  • Plan and eat a healthy, well-balanced diet  
  • Avoid caffeine and sugary items during the night 
  • Consume supplements such as magnesium and Ashwagandha past dinner 

Take a step towards better sleep and a healthier lifestyle and visit Fitness First, The Palm for a free trial: https://uae.fitnessfirstme.com/find-a-fitness-club/dubai/the-palm-dubai