In the first place, Muay is a necessary knowledge that every boy and man had to practise persistancely in order to protect country from marauders and for self-defending.
Most adults need between six and nine hours of sleep every night. By working out what time you need to wake up, you can set a regular bedtime schedule. Winding down is a critical stage in preparing for bed. A warm bath (not hot) will help your body reach a temperature that's ideal for rest.
According to the Mayo Clinic, adults should get seven to eight hours of sleep a night. The Cleveland Clinic suggests that adults should get at least seven and a half hours of sleep a night and not much more than eight hours a night.