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.
This gets straight to the source: sleep regulates your leptin and ghrelin levels (ghrelin is the hormone that tells your body you're hungry). Not enough rest and your body starts producing ghrelin and not producing leptin. So hit the hay in time to get about 8 hours every night.