January: fitness
This month is about getting moving, building consistency, and laying the foundation to reach your goals this year.
TOTAL HEALTH CHALLENGE
SEPTEMBER SLEEP OPTIMISATION CHALLENGE
This month, our free challenge is all about transforming your nights to improve your days. With daily tips, weekly goals, and simple habit shifts, you’ll learn how to build a better bedtime routine, improve your sleep quality, and wake up feeling more energised, focused, and balanced.
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Is sleep really that important?
Poor sleep has been associated with higher rates of type 2 diabetes, depression, anxiety, burnout, and even workplace accidents. It increases the chance of chronic conditions like hypertension, stroke, and some cancers.1
Here’s what the research shows:1
Getting fewer than 6 hours of sleep per night has been linked to a 10-fold increase in premature death compared to getting 7–9 hours.
When you’re sleep-deprived, hunger hormones can be affected, increasing cravings and making it harder to maintain a healthy weight.
People with consistently poor sleep have a 29% higher risk of developing cardiovascular disease.
Your year of transformation: monthly highlights
Over the course of the year, we'll challenge you to improve upon different areas of your health, with hopes to create lasting, sustainable change that facilitates better health and wellbeing.
February: heart health
Show your heart some love with cardio moves and heart-healthy meal swaps.
March: mindfulness
March is all about meditation, journaling, and mindfulness to help you stay balanced and clear-headed.
April: clean eating
This April, we’re focusing on the powerhouse of health - the gut, and how to keep it thriving.
May: outdoor
Summer's creeping up, so we're taking your workouts outside to reap the benefits of fresh air.
June: strength
Feel the summer pump with strength workouts that build power, boost flexibility, and keep injuries at bay with moves that deliver results.
July: hydration and kidney health
Beat the summer heat with hydration tips, water-rich foods, and creative ways to keep your water intake consistent.
August: commuting
Turn your commute into an adventure this August and watch your step count soar.
September: sleep
Build a bedtime routine, reduce screen time, and create the perfect sleep environment for a more energised you.
October: selflessness
Lift your mood and strengthen connections through acts of kindness and self-care.
November: new skill
Step out of your comfort zone by mastering a new exercise or skill that challenges you to grow.
December: 12 healthy days
Celebrate 12 healthy days of Christmas with treats and activities that keep your progress on track without impacting enjoyment.
This year's previous challenges
Our Total Health Challenge is a year long. Each month focusses on healthy habits that can be built into your routine in the long term. So even if you miss a month, you can download it for free and follow the core principles of the challenge.
February's Heart Health Challenge
April's Clean Eating Challenge
July's Hydration and Kidney Health Challenge
August's Commuting Challenge
August's challenge focused on transforming your daily journeys into opportunities for movement. Whether it’s swapping the bus for a bike or walking to your local coffee spot instead of driving, we helped you turn your commute into a health boost. With weekly goals and simple tips, we guide you to move more, stress less, and feel better. Click on the button below to download the challenge.
WHY THE SLEEP OPTIMISATION CHALLENGE?
Despite the evidence behind the importance of sleep, we're all guilty of sacrificing our sleep every now and then - often at the expense of something trivial.
Insufficient sleep has been called an epidemic by researchers for good reason. Cutting back on rest affects every system in the body, from your metabolism and immune function to your mood, memory, and even long-term risk of disease.1
The good news, however, is that improving sleep hygiene, even in small, consistent ways, can reverse many of these effects. Better sleep means sharper focus, improved mood, stronger immunity, and a more balanced metabolism. It can help you perform better at work, enjoy more energy with your family, and feel more emotionally grounded throughout the day.1
What makes our challenge different?
Each month of the 2025 Total Health Challenge focuses on a different part of your wellbeing, and September is all about improving your sleep. This challenge helps you build better bedtime habits, create a restful sleep environment, and wind down more mindfully, giving you the tools to reset your routine and feel more energised each day.
What's in it for you?
This challenge is your gateway to lasting change, each month building on the last, creating routines that stick and transform the way you approach your health. And if you’re working with a health coach, you’ll have someone to cheer you on, track those wins with you, and help you overcome any hurdles along the way.
You’ll become part of a growing community—people just like you, sharing their triumphs, setbacks, and everything in between. With the hashtag #NumanHealthChallenge, you can document your progress on social media, inspire others to take that first step, and celebrate those small-but-mighty wins that add up to something remarkable. Below are just some of the benefits of signing up to this challenge now.
The link between sleep and immunity
Getting good-quality sleep is one of the most important things you can do for your immune system and long-term health. When you’re in deep sleep, your body lowers stress hormones and boosts levels of helpful hormones like growth hormone, melatonin, and prolactin. These changes help your immune cells work better and respond faster to things like viruses and infections.2
Studies show that people who sleep fewer than 6 hours a night are over four times more likely to catch a cold than those who get 7 or more hours. Poor sleep is also linked to higher inflammation in the body, a weaker response to vaccines, and an increased risk of chronic conditions like heart disease and diabetes.2
The link between sleep and metabolic health
Metabolic syndrome, which is a group of conditions like high blood pressure, high blood sugar, large waist size, and unhealthy cholesterol levels, affects about 1 in 3 adults and significantly raises the risk of heart disease, diabetes, and stroke.3
Research shows that both too little and too much sleep can increase your risk of developing metabolic syndrome. People who go to bed late tend to get more REM sleep and less slow-wave sleep (the deep, restorative kind). That imbalance has been linked to higher blood pressure, blood sugar spikes, and even weight gain.3
Knowledge
Take a deeper dive into all things health
1. Chattu VK, Manzar MD, Kumary S, Burman D, Spence DW, Pandi-Perumal SR. The global problem of insufficient sleep and its serious public health implications. Healthcare (Basel, Switzerland). 2018;7(1): 1.
2. Irwin MR. Why sleep is important for health: a psychoneuroimmunology perspective. Annual review of psychology. 2015;66(1): 143–172. https://doi.org/10.1146/annurev-psych-010213-115205.
3. Feingold CL, Smiley A. Healthy sleep every day keeps the doctor away. International journal of environmental research and public health. 2022;19(17): 10740.