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.
Exercise promotes improved sleep quality by allowing smoother and more regular transition between the cycles and phases of sleep. Moderate exercises lasting 20 to 30 minutes three or four times a week will help you sleep better and give you more energy.