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    5 simple lifestyle changes that will help balance your cortisol level

    Life

    by Ruman Baig
    56 seconds ago

    Feeling frazzled? You’re not alone. Daily pressures can send cortisol, the body’s stress hormone, into overdrive.
    For women, chronically high cortisol can disrupt sleep, worsen PMS symptoms, and even contribute to weight gain. But don’t despair! Here are 5 science-backed strategies to keep your cortisol levels in check and your well-being soaring:
    Power Down for Power Up

    Sleep is the ultimate stress soother. Aim for 7-8 hours of quality sleep each night. Create a relaxing bedtime routine, including winding down electronics at least an hour before bed.
    Why it Works: According to a study published in the National Institutes of Health (NIH) journal Psychoneuroendocrinology, just one night of short sleep can significantly elevate cortisol levels.
    Breathe Deeply, De-Stress Completely

    Deep breathing activates the relaxation response, a natural antidote to cortisol’s fight-or-flight effects. Practice belly breathing for just 5 minutes daily. Inhale slowly through your nose, feeling your belly expand. Exhale slowly through pursed lips.
    Science Says So: A review published in the journal Frontiers in Psychology highlights the effectiveness of deep breathing in reducing cortisol levels and promoting relaxation.
    Nourish Your Body, Tame Your Stress

    A balanced diet rich in fruits, vegetables, and whole grains provides sustained energy and minimizes blood sugar fluctuations that can trigger cortisol spikes. Limit processed foods, sugary drinks, and excessive caffeine, which can worsen anxiety and stress.
    Move It or Lose It (the Stress, That Is!)

    Exercise is a potent stress reliever. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Physical activity helps burn off stress hormones and promotes the production of feel-good endorphins.
    The Science of Sweat: A meta-analysis published in the journal Sports Medicine concluded that regular exercise is an effective strategy for reducing cortisol levels and improving stress management.
    Connect and Be Kind

    Social connection is a powerful buffer against stress. Nurture relationships with loved ones, engage in activities you enjoy, and consider volunteering. Acts of kindness boost both your mood and the well-being of others, creating a positive feedback loop.
    By incorporating these tips into your daily routine, you can effectively manage your cortisol levels and cultivate a calmer, healthier you. Remember, consistency is key. Be patient, celebrate your progress, and enjoy the journey to a more balanced and stress-free life!
    – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
    Images: Unsplash, Pexel & feature image: @xun1020 More

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    2025 public holidays in the UAE: Get a head start on planning

    Life

    by Ruman Baig
    13 seconds ago

    UAE holidays 2025: A comprehensive guide.

    The UAE Cabinet has recently unveiled the official holidays for the upcoming year, 2025. Both the public and private sectors can anticipate a series of well-deserved breaks, including several long weekends.

    Major Islamic Holidays

    The year will kick off with the traditional observance of Gregorian New Year on January 1st, a Wednesday. This will be followed by the eagerly awaited Eid Al Fitr, a three-day celebration whose exact dates will be determined by the moon sighting. To accommodate a 30-day Ramadan, an additional day may be added to the Eid Al Fitr holiday.

    Another significant Islamic holiday, Eid Al Adha, is scheduled for three days in the month of Dhu Al Hijjah. The specific dates for this celebration will also be confirmed based on lunar observations. Additionally, one day each is allocated for Arafat Day and the Islamic New Year, Muharram 1.

    Other Notable Holidays

    For those celebrating the life and teachings of Prophet Mohammed, the calendar includes a day off on Rabi Al Awwal 12. Moreover, the UAE government has designated December 2nd and 3rd as holidays to commemorate the nation’s history and celebrate the 54th UAE Union Day.

    Estimated Gregorian Calendar Dates

    To assist in planning vacations and leave, it’s helpful to have a general idea of the Gregorian Calendar dates corresponding to these Islamic holidays. Based on astronomical predictions, Ramadan is expected to begin on Saturday, March 1st. Consequently, Eid Al Fitr is likely to fall between Monday, March 31st, and Wednesday, April 2nd. Arafat Day is anticipated on Friday, May 30th, leading to Eid Al Adha celebrations from Saturday, May 31st, to Wednesday, June 2nd. The Islamic New Year is projected to occur on Friday, June 27th, and Prophet Mohammed’s Birthday is expected on Monday, September 1st.

    Important Considerations

    It’s important to note that these are estimated dates, and the actual dates may vary slightly depending on the precise moon sightings. Furthermore, if any of the official holidays fall on a weekend, they may be carried over to the beginning or end of the week, with the exception of Eid holidays.

    Planning Ahead

    By understanding the anticipated holiday schedule, individuals and businesses can effectively plan their leave and activities throughout the year. It’s also advisable to stay updated on any official announcements closer to the holidays, as there might be minor adjustments or additional information provided.
    – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
    Images: Feature Image: @visitabudhabi More

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    20 minimal buys to purchase for a capsule winter wardrobe

    Life

    by Sarah Joseph
    13 mins ago

    As the weather begins to cool down, finding the right buys can last you through winter season.
    For a stylish and functional winter wardrobe, focus on layering and versatility to stay warm and fashionable. Here are some of the best pieces to consider:

    A classic, long wool coat is a staple. Choose neutral colors like camel, black, or grey for versatility, or go for bold hues to make a statement.

    A high-quality, insulated puffer jacket is perfect for particularly cold or snowy days. Look for one with a water-resistant or windproof shell for extra protection.Knitwear
    Soft, oversized sweaters in wool or cashmere are both cozy and chic. While turtlenecks are great for layering under jackets or blazers, they add warmth and style.
    Thermal Layers
    Thermal tops and leggings in materials like merino wool or synthetic blends help retain body heat and are essential for layering under your main outfit.
    Tailored Trousers
    Wool trousers or corduroy pants offer warmth while looking polished. They can be styled for both casual and formal looks.
    Fleece-lined Leggings or Tights
    Ideal for wearing under dresses or skirts, they add extra insulation without bulk.
    Winter Boots
    Waterproof leather or suede boots with insulated lining are essential for staying warm and dry. Opt for styles like ankle boots or knee-high boots, depending on your look.
    Scarves, Gloves, and Hats
    A luxurious scarf can elevate your outfit while keeping your neck warm. Leather or Wool Gloves are practical and stylish, especially with touchscreen-compatible options. Add warmth to your head with a beanie and can double as a fashion accessory.
    Statement Coat
    In addition to practical outerwear, consider a bold statement coat in a vibrant color or pattern to add flair to your winter look.
    Shearling or Faux Fur Coat
    Perfect for extra chilly days, these coats offer both warmth and texture to your wardrobe.
    Oversized Blazer
    Layer an oversized wool blazer over turtlenecks or thin sweaters for a sophisticated and warm layered look.
    So, swipe through our editor-approved guide for the best capsule pieces to have for your winter wardrobe.
    Alaïa

    High-Neck Cotton-Poplin Top Dhs3,008. Shop from Farfetch.com
    AMI Paris

    Brunello Cucinelli

    Shearling-Collar Leather Biker Jacket Dhs29,200. Shop from Farfetch.com
    Tom Ford Eyewear

    Edward Sunglasses Dhs1,303.
    Khaite

    The Attico

    Anja Bomber Jacket Dhs10,829. Shop from farfetch.com
    Saint Laurent

    Monogram Square-Buckle Belt Dhs1,899. Shop from farfetch.com
    – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
    Images: Supplied & Feature Image: Instagram @hanneketsujimaru More

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    The festive gift guide series: For the Host

    Life

    by Sarah Joseph
    24 mins ago

    We all have someone in our friend groups, who love playing host. With this title, comes great responsibilities of ensuring every detail is taken care off.
    So, if you’ve been invited to a festive fête, don’t show up assuming your own presence is present enough. Instead, bring a hostess gift with you. By finding out more about your host, you can take the simple direction when working your way through your holiday shopping.
    From soap that is like art, to candles in vintage vessels, or beautiful decorative mallets, the options are endless. For the person who loves to entertain, these considered gifts will add a refined touch to proceedings.

    Our most sought-after Christmas Gift Guide is dedicated to the entertainers and the table stylists. These are the ones who can whip up a soufflé and a seating chart without breaking a sweat.
    For a personalised touch, Emirates Woman has hand picked beautiful and unique items to wow the host or hostess in your life.
    Loewe

    Orange Blossom large scented candle, 2120g Dhs1,565. Shop from NET-A-PORTER

    Taschen

    Bookstand Dhs185. Shop from Taschen.com
    Royal Selangor

    Smeg

    Retro kettle Dhs850. Shop from Harrods.com
    Le Creuset
    Cast Iron Round Casserole Dish (24cm) Dhs1,700. Shop from Harrods.com
    Zara Home

    Coloured Glass Ice-Cream cup Dhs45. Shop from Zara home.
    Aēsop

    Olous Aromatique Room Spray Dhs235. Shop from aesop.ae
    Taschen

    Bookstand Dhs185. Shop from Taschen.com
    Bloomr

    Metal Table Lamp Dhs990. Shop from Bloomr.com
    Bloomr

    Leucadendron Wreath Small Dhs1,774. Shop from bloomr.com
    – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
    Images: Supplied More

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    UAE weather: Rain and thunderstorm expected in the region

    Life

    by Ruman Baig
    22 mins ago

    The UAE experienced a sudden shift in weather conditions today, with rain and thunderstorms impacting several regions. Parts of Dubai, Abu Dhabi, and the Northern Emirates witnessed significant rainfall, prompting residents to pull out their umbrellas. This unexpected downpour follows the National Center of Meteorology’s (NCM) forecast of cloudy weather and increased chances of rain over the next few days.

    Cooler Temperatures and Rough Seas
    Along with the rain, temperatures have dropped significantly, with highs around 20°C and lows ranging from 8 to 14°C. The Arabian Gulf has also seen rough seas with light to moderate winds, which are expected to reach speeds of up to 40 km/hr. These strong winds have also raised concerns about potential dust storms across the country.
    The Impact of Rain on Daily Life
    The sudden rainfall has impacted daily life in several ways. Motorists are advised to exercise caution on the roads, drive only when necessary, and maintain a safe distance from other vehicles. Low-beam headlights should be used when visibility is reduced. The NCM has urged the public to stay updated on the latest weather forecasts through official channels.
    Previous Rainfall and Ongoing Warnings
    Rain had already been reported in various parts of the country earlier this week, including Ras Al Khaimah and Fujairah. The NCM continues to monitor the weather situation closely and will issue further updates as necessary.
    Staying Safe During Inclement Weather
    It is crucial to prioritize safety during periods of heavy rainfall and thunderstorms. Residents are advised to avoid unnecessary travel, stay indoors whenever possible, and be aware of potential hazards such as flash floods and strong winds.
    The rain outside hindering with your plans?Meh. Arm yourself with blankets and cushions.Then, settle in with a hot chocolate, a good book, and take a slow day — you deserve it.

    – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
    Images: Instagram: @dubai_photoconcierge  More

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    Spending Christmas alone? 10 ways to lift your spirit

    Life

    by Ruman Baig
    14 seconds ago

    The holiday season is often associated with joyous gatherings and festive celebrations. However, spending a quiet Christmas by yourself can offer a unique opportunity for introspection, self-care, and productivity. Embracing a quiet Christmas alone can be a fulfilling and rejuvenating experience with the right mindset and a plan in place.

    Reflect and Set Intentions
    Begin the day by reflecting on the past year and setting positive intentions for the upcoming one. Take some time to journal your thoughts, acknowledging achievements and areas for personal growth. Setting intentions can provide a sense of purpose and direction for the coming year.
    Enjoy a Relaxing Morning Routine
    Start your day with a calming morning routine. Whether it’s a leisurely breakfast, a warm cup of tea, or a brief meditation session, focusing on self-care can set a positive tone for the day ahead.
    Creative Pursuits
    Engage in creative activities that bring you joy. Whether it’s writing, drawing, painting, or crafting, spending time expressing yourself creatively can be therapeutic and fulfilling. Use this time to explore your creative side without any external pressures.
    Learn Something New
    Take advantage of the quiet time to acquire a new skill or deepen your knowledge in a particular area of interest. Online courses, tutorials, or even a good book can be excellent companions during the holiday season.
    Connect Virtually
    Even if you’re spending Christmas alone physically, connect with loved ones virtually. Schedule video calls with friends and family to share the holiday spirit, exchange well-wishes, and enjoy the warmth of connection, albeit from a distance.
    Mindful Activities: Engage in mindfulness activities such as yoga, meditation, or a nature walk. These practices can help you stay present in the moment, reduce stress, and enhance your overall well-being.
    Cook a Special Meal
    Prepare a special Christmas meal just for yourself. Experiment with new recipes or indulge in your favorite comfort foods. Cooking can be a therapeutic and rewarding activity, and enjoying a delicious meal can make the day feel festive.
    Plan for the Future
    Take some time to set goals and plan for the future. This could include personal, professional, or even travel goals. Having a roadmap for the coming year can instill a sense of purpose and motivation.
    Movie Marathon or Reading Time

    Create a cozy environment with your favorite movies, TV shows, or books. Whether it’s a classic holiday film or a novel you’ve been meaning to read, allow yourself to immerse in a world of storytelling.
    Gratitude Practice
    End the day by reflecting on the things you are grateful for. A gratitude practice can shift your focus to the positive aspects of your life and foster a sense of contentment.
    Spending Christmas alone can be a chance for meaningful self-discovery and personal growth. Embrace the tranquility, and use the time to nurture your mind, body, and soul. By incorporating these productive pointers, you can turn a quiet Christmas into a fulfilling and purposeful experience.
    – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
    Images: Instagram: @sarashakeel More

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    10 fine-dining restaurants in Dubai with private dining areas

    Life

    by Sarah Joseph
    18 mins ago

    When it comes to an exceptional dining experience, Dubai always knows how to deliver. However, to add an aura of intimacy and opulence to your next special occasion, why not opt for a private dining room?
    With five-star cuisine and service, these Dubai restaurants offer an outstanding experience with their decadent private dining rooms.
    From plush interiors to a bespoke menu, Emirates Woman has curated a list of all the luxe Dubai-based venues with a secluded space tailored to your needs.
    Studio Frantzén

    Marking Björn Frantzén’s debut in the Middle East, Studio Frantzén offers the Swedish chef’s critically acclaimed French-Asian gastronomy with Nordic influences, all set within a modern Scandinavian environment of effortless luxury. Echoing the aesthetic of FZN by Björn Frantzén, every detail has been meticulously curated – from bespoke tableware to hand-painted murals, complemented by an eclectic music mix that creates the perfect upbeat energy. While the restaurant embraces a relaxed à la carte menu, it is characterised by distinctive flavours and preparations, highlighting the refined cooking techniques that Björn is celebrated for. The restaurant boasts an atrium adorned with chandeliers and a dining room featuring cozy booths, as well as a private dining room that accommodates up to 14 guests.
    Amazonico

    This jungle-inspired venue gives guests a chance to dine in their private dining room for all types of special occasions. For larger groups, the restaurant offers a completely secluded dining space, where semi-private areas for smaller groups are also available upon request. Up to 20 guests can dine together in an intimate setting with access to the luxe rooftop and views of Dubai’s scintillating skyline. With Latin-American cuisine, diners can be taken on a sensory journey along the Amazon river with some eclectic tunes.
    For more information visit amazonicorestaurant.com.
    Shanghai Me

    Inspired by the culinary traditions of East Asia, this haven encapsulates a rich heritage through a fusion of cocktails and dishes. This 1930s-inspired restaurant has a hidden luxe private dining area for bespoke events to meet any given requirements.
    For more information visit shanghame-restaurant.com. 
    Le Guépard

    Designed as a dedicated private dining space in the heart of Alserkal Avenue, this experiential venue can be tailored according to anyone’s personal preference. By cooking up a bespoke culinary menu, Chef Yanis Yahou takes guests on an unforgettable journey with each bite. Inspired by the French Riviera, guests can host birthday celebrations or corporate events with vintage décor, that’s sure to impress.
    For more information visit leguepard-est2021.com.
    Cé La Vi

    With out-of-this-world Burj Khalifa views and a fusion of fragrant ingredients, CÉ LA VI is the culinary hotspot is one that everyone needs to visit. The contemporary Asian menu curated by executive chef Howard Ko is second to none and the entire restaurant experience will leave you wanting to go back for more. For an event to remember, guests can host special occasions or corporate events that create a lasting impression. The private dining room, enclosed within a bamboo forest-themed interior, can host up to 10 guests and is ideal for gatherings, meetings to tastings.
    For more information visit celavi.com.
    ROKA

    If there’s one Japanese Robatayaki restaurant that you need to try is ROKA. Featuring a prominent red 3D brick wall, the restaurant offers a hidden dining space perfect for intimate gatherings. With dishes from the restaurant’s main menu and a long banquet hall, it’s surely a luxe option to add to your list.
    For more information visit rokarestaurant.com. 
    GAIA

    This award-winning Greek-Mediterranean restaurant is designed with a modern palate and a delectable menu created by Chef Izu Ani. With its captivating charm, there’s something for everyone to sit and dine for hours. With a private Chef’s Table situated on the outskirts of the kitchen at the lower level, guests can enjoy a 12-seater dining experience. Surrounded by white stone walls and intricate details with copper pans, the table and journey are designed for an intimate gathering.
    For more information visit gaia-restaurants.com.
    At.mosphere

    In the world’s tallest building, this exquisite restaurant awaits. For a premium dining experience with a seating capacity of up to 16 guests, the restaurant’s culinary team brings the most meticulous creations to life while you dine sky-high.
    For more information visit atmosphereburjkhalifa.com. 
    Zuma

    By adding a sophisticated twist to the Japanese Izakaya style of cooking, Zuma offers authentic dishes that make people come back for more. The restaurant’s private dining area is the ideal place to host a social luncheon, brunch or corporate dinner in its unique space with a solid oak wood dining table that can seat up to 20 guests. Alternatively, the room can be divided into two separate spaces to accommodate 10 guests each.
    For more information visit zumarestaurant.com
    Il Borro Tuscan Bistro

    Il Borro is the go-to restaurant in Dubai for five-star Italian cuisine. The fine-dining hotspot’s private dining area is the perfect place for an intimate gathering of 10 to 15 guests. Guests can experience a bespoke menu of three to four courses according to their dietary requirements.
    For more information visit ilborrotuscanbistro.ae
    – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
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    9 timeless boutique hotels to unwind in the UAE

    Life

    by Sarah Joseph
    40 mins ago

    What is on offer once you arrive are some of the most remarkable boutique hotels in the world.
    These intimate hideaways are designed for a more relaxing experience with your friends and families, while getting the best of both worlds through art and culture.
    From quirky restaurants to murals created by local artists, each element is carefully sought-after and designed to perfection for a wholesome experience. Be it loft-style settings or a traditional Bedouin style aesthetic, each theme is carefully considered for a memorable journey.
    With a boutique hotel room to check into, you will not only enjoy all of the luxury this part of the UAE has to offer. But also be able to enjoy some quirky room features, design aesthetics, and one-off hotel room layouts. Always check the full-service description of each boutique hotel. So you know more than just the rating of the property but also whether it provides parking services. It is ideal if you are driving from the airport or arriving by road from across the desert. Note, too, that some of the best hotels in the UAE provide special offers to international guests. Therefore, despite the luxury on offer, you can expect some great prices.
    Overall, the options are vast and varied. We’ve eliminated the guesswork and rounded up our favourite Dubai hotels for all travel preferences. Here is our tried-and-tested pick of the best hotels in emirate.
    If you’re looking for a midweek escape or weekend retreat at any of these authentic stays.

    Anantara Santorini Abu Dhabi Retreat

    By bringing a slice of Greece to the UAE, this intimate adult-only property offers 22 guest rooms in utmost tranquility. Inspired by the eponymous Greek island, it features captivating views of the Gulf stretch from each spacious room, suite, and sun-soaked terrace, inviting guests to become immersed in the splendid azure waters of the infinity pool and sea. The accommodation boasts soft furnishings in neutral colours in a soothing style which is reflected throughout the public areas of the resort. Inside the property, a serene infinity pool and lavish facilities offer perfect distractions, in addition to pampering therapies at Anantara Spa. Opening offer rates for buy now, stay now at Anantara Santorini Abu Dhabi Retreat start from Dhs2,699 including breakfast for two people.
    For more information visit here.
    Al Seef Heritage Hotel

    Located on the banks of Dubai Creek, Al Seef Hotel by Jumeirah is a throwback to the UAE’s traditional architecture. The 200-room hotel is spread across 22 separate Arabian Bayt (homes), with a common courtyard. Based on the pictures, it’s going to feel like stepping back in time. The rooms feature Middle Eastern woven fabrics, wooden beams, lamps, rustic ceilings with fans, antique light switches and replica old-fashioned radios and carpets. Bookings for Al Seef Hotel will open at the end of this month, with an opening offer price of Dhs250 per room per night. A bargain, if you ask us.
    Bab Al Shams Desert Resort

    The lavish property Bab Al Shams has reopened its doorslast year. Captivating destination experiences and vibrant entertainment will be the beating heart of the reborn resort, spreading intangible energy to every stay and imprinting everlasting memories. From archery to camel riding, visitors can try a host of enticing activities during this rejuvenating weekend. This luxurious desert resort includes a host of unforgettable experiences that celebrate the enthralling landscape surrounding this property. Starting from Dhs1,300 guests can enjoy a sophisticated journey in the desert with contemporary rooms and suites designed with Arabian flair and detail.
    Mysk Al Faya Retreat

    Explore the true beauty of the Mleiha region at this sophisticated gem. Experience Middle Eastern luxury with amenities such as the herbal room, the salt pool, the tropical shower walk and the hands-free spa that makes the desert camping experience in the UAE unique. Away from the city, this desert retreat is the place to be.
    The Muse

    With the plethora of boutique hotels in Dubai, The Muse is the latest one to be added to the list. Situated in Jumeirah Garden City, this avant-garde destination promises an immersive experience that transcends the ordinary. Guests can Indulge in the epitome of comfort with meticulously curated rooms and suites that redefine aesthetics The state-of-the-art fitness center and wellness facilities are designed to rejuvenate the body and mind. Whether it’s a workout session at the gym with a view or an energizing padel tennis sport, The Muse ensures a holistic approach to guest well-being. Overall, this property provides a wide range of contemporary living with unmatched uniqueness and conceptualisations, from stylish and spacious apartments to top-class facilities. Prices for a one-night stay start from Dhs459.
    For more information visit here.
    XVA Art Hotel

    This one-of-a-kind property is located in the heart of the Al Fahidi Historical Neighborhood, the oldest community in Dubai. Unique for its Persian architectural heritage, this getaway is an art-oriented salon, created as a forum for artists and art lovers looking for a more natural, peaceful setting amidst the bustling city. Prices for a one-night stay start from Dhs450 and ensure guests can stay relaxed as they experience this short-haul escape.
    For more information visit here. 
    Chedi Al Bait, Sharjah

    To embark on a traditional Emirati cultural journey, guests can book a getaway at this ultimate summer retreat. It gives guests an opportunity to experience a distinct cultural setting.
    For more information visit here. 
    Hotel Indigo
    Hotel Indigo Dubai Downtown was one the first of its kind offering a truly one-of-a-kind experience with its design-led detailing features. The venue features impeccable views of Dubai’s skyline offering guests the opportunity to overlook the up-and-coming Dubai Creek as they also embrace local creative partnerships through eclectic elements which have a dash of culture imbued in it as the popular destination continues to attract a diverse crowd ranging from Gen Z travellers to millennials. Guests wanting to de-stress or relax can visit the wellness deck where they can work up a sweat in the gym, find headspace in the yoga studio or lap-it-out in the 25-metre infinity pool. The rates start from Dhs349 per room per night including breakfast.
    Al Maha, a Luxury Collection Desert Resort & Spa

    Inspired by the Bedouin setup from back in the day, amidst the dunes lies one of Dubai’s most romantic hotels with its sumptuous tents complete with their own private pools, handcrafted furnishing and its very own butler service. With all the privacy you need, this luxurious getaway is definitely a romantic staycation for all. Prices start at Dhs5,492 per night along with 2 desert activities.
    For more information visit here. 
    – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
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