THE WARRIORS’ REST

THE WARRIORS’ REST

BY SERGE TRÉFEU (2026)

Sleep is the primary driver of muscle recovery after intense training, especially in Muay Thai. These warriors of the ring need ample rest… While the focus is often on physical exertion and protein intake, sleep is frequently neglected. Yet, it is essential for muscle regeneration and cardiovascular metabolism.

It is during deep sleep that the body secretes growth hormone, essential for repairing bones, skin, and tissues damaged by exertion. This peak in secretion occurs primarily between 11 p.m. and 1:30 a.m. Therefore, going to bed after 11 p.m. risks depriving the body of the time needed to reach deep sleep, thus reducing growth hormone secretion and hindering muscle recovery.

Protein synthesis also takes place during the night. This process allows the body to use amino acids from food (meat, dairy products, eggs or whey) to repair tissues damaged by exertion and develop stronger muscle mass.

During exercise, muscles undergo micro-tears. The rebuilding process only begins at rest, and primarily during deep sleep; the night then acts as a veritable muscle repair factory.

While we sleep, the body reduces its overall energy expenditure to redirect its resources toward regeneration. Anabolic hormones, which promote muscle growth, are then secreted in abundance to repair, strengthen, and develop damaged tissues.

Thus, even with optimal protein intake, a lack of sleep prevents the efficient use of ingested amino acids for muscle building, and these amino acids then risk being converted into energy or stored as fat…

Deep sleep also helps lower cortisol levels (the stress hormone) and switch the body into regenerative mode. Quality sleep therefore limits muscle catabolism and accelerates recovery.

Cognitively, the brain uses REM sleep to consolidate motor memory, assimilate technical sequences, and solidify the combat strategies practiced throughout the day.

Finally, boxers who get sufficient rest strengthen their immune system, reduce the risk of chronic injuries, and recover more quickly, ensuring optimal performance from their very next training session.

Lack of sleep directly exposes athletes to injury, as sleeping less than six hours a night increases this risk by 1.7 times. It also slows decision-making and can reduce movement accuracy by 50%.

To maintain peak performance, an athlete should aim for between seven and nine hours of sleep per night, including at least two hours of deep sleep.

Nighttime rest is therefore a fundamental pillar for Muay Thai boxers, both for muscle recovery and for mental and physical preparation before a fight.

This is why, in boxing camps in Thailand, boxers are strongly encouraged to maintain regular sleep and wake times in order to preserve their circadian rhythm (our body’s 24-hour internal clock that controls sleep, energy, and temperature).

They also incorporate short rest periods or daily naps to recharge their batteries after the morning session. Napping activates the parasympathetic nervous system (the “rest and assimilation” mode), allowing the body to regain its balance: the heart rate slows, blood pressure drops, muscles relax, and energy reserves are replenished. By releasing physical tension in this way, napping acts as a true reset, offering a complete disconnect to return stronger.

Boxers typically take a nap between 1 p.m. and 4 p.m. This time slot coincides with the natural lull in alertness in the afternoon, while remaining far enough from bedtime not to disrupt nighttime sleep.

While a 1- to 1.5-hour nap is ideal for recovering from a morning workout, a simple 25-minute nap before the next session can be more beneficial for performance than resting for more than two hours.

Rest following a grueling training program is therefore essential.

In the camps, almost all the boxers simultaneously take a restorative nap, whether in their rooms, right in the ring, or on the mats.

The atmosphere of these moments of respite is unique: a blend of snores and the aroma of Namman Muay, the iconic heating oil that hangs in the air of the camp.

The main training session is structured around two parts: early morning (5:30 to 9:00 AM) and late afternoon (4:00 to 7:00 PM). The 11:00 AM to 4:00 PM slot is therefore ideal for lunch, a nap, and recovery.

Accommodation conditions must also be considered, as they vary considerably from one camp to another in Thailand. There are two very different realities: the rustic dormitories of small, traditional camps in rural areas, and modern facilities designed for Western boxers or great champions.

In traditional, rural camps, simplicity and close quarters prevail. Boxers generally share a single large room where comfort is minimal. At best, there are bunk beds with a fan, a shared air conditioner, and a few lockers. At worst, in the most modest facilities, there are simple thin mattresses laid directly on the floor under a mosquito net. The toilet blocks, always communal, are located outside.

In the most spartan camps, the ring itself serves as a dormitory, with boxers placing their mattresses under mosquito nets, while others set up makeshift bunks directly under the platform.

The dormitory in Thai boxing camps is a central living space, a place for meeting and having fun where boxers spend long hours. They rest, tease each other, and relax… but the close quarters are such that tensions can arise, sometimes leading to real fights.

Conversely, camps located in tourist areas often have larger budgets and offer hotel-standard accommodations. Practitioners can find individual bamboo bungalows integrated into the natural surroundings, as well as fully equipped private rooms with air conditioning, private bathrooms, and large beds, often located just steps from the training areas.

Furthermore, it’s important to consider that modern Muay Thai camps are increasingly welcoming female fighters, which wasn’t the case in the 1980s, 1990s, and 2000s. At that time, very few women practiced Muay Thai professionally in Thailand. It was extremely difficult for them to stay long periods in a training camp, and especially to live in dormitories that were predominantly male.

This is why some owners created facilities entirely dedicated to women, like the Phet Ton Phueng Gym camp, located in Mae Rim (Chiang Mai region). This gym brought together around thirty female boxers, which was exceptional for the 2000s and 2010s. Later, the Por Muang Phet Gym, located in Nong Chok (Phetchaburi region), followed the same approach with an all-female team that produced many great champions.

Major boxing camps had already recognized the immense potential of female fighters, like the renowned Fairtex Gym, which integrated women into its ranks and trained iconic figures such as star Stamp Fairtex and champion Wondergirl Jaroonsak.

Today, most Thai camps catering to an international clientele offer mixed-gender facilities where women can stay without any difficulty. However, in smaller, more traditional, and locally run provincial gyms, the issue of accommodation for female boxers sometimes remains problematic.

On fight day, a nap is just as crucial. It allows both muscles and mind to calm down before a particularly demanding physical and mental challenge. The vast majority of fighters make it a key part of their preparation. This is evidenced by the ritual of these great Muay Thai champions, for whom this rest period before stepping into the ring is sacred:

Anissa Meksen (World Champion): “Before the fight, I’m usually alone for a bit so I can rest, or I’m with my coach for part of the day. I take a nap of about an hour in the afternoon…”

Dylan Salvador (World Champion): “I structure my day by getting up fairly early, going for a gentle jog to wake up, and doing some good stretches. I have a full lunch while sticking to my diet. Then I take a nap, and it’s time to head to the gala’s changing room.

Before the fight, I take a short nap while watching an episode of Dragon Ball; there’s nothing more stimulating. The length of the nap depends on how much time we have left…”

Youssef Boughanem (World Champion, Lumpinee Champion, Rajadamnern Champion, Omnoi Champion): “It’s a normal day for me, and at the same time, I’m aware that there will be an important moment.

I’m resting and conserving my energy.

I’m not on my phone much before fights. I’m always mentally prepared because I’m notified well in advance of the event.

I’m the type to watch TV while lying down. I take several 20-minute naps in bed…”

Rafi Bohic (World Champion, Lumpinee Champion): “Weigh-in over, I’m grinning from ear to ear, well, almost, because I’m very thirsty, but I have to eat as much as possible first before indulging in some fruit juice. Then, it’s a bucket of ice water for an invigorating massage. I eat again, then a nap, and then I have a light snack of something sweet…”

Abdellah Mabel (World Champion): “In the morning, I have a good, hearty breakfast, then a short walk, watch TV, listen to music, and relax. Around 12 or 1 p.m., I have a light meal, then another good walk, some religious reading, and then I take a nap until I leave for the gala around 6 p.m. Generally, I take a nap of 2.5 hours maximum…”

Azize Hlali (European Champion): “On the big day, I get up early to have a good breakfast and go for a fifteen-minute walk before heading back to my room for a nap until lunchtime.

After lunch, it’s the same routine: I go for a walk, explore, discover the city if I’ve never been there before, and finally return to my room for one last nap before heading off to the agreed location for the match…”

Jimmy Vienot (World Champion, Lumpinee Champion): “On race day, I like to be a bit isolated, I’m kind of in my own bubble. But if there are a few people around me, that doesn’t bother me either. In the morning, I take a short walk in the neighborhood where I’m staying, a stroll to relax. Then, in the afternoon, I stay in my hotel. I usually take a two-hour nap in the dark, I don’t watch television…”

Farid Villaume (World Champion): “On the day of the fight, I ate well and stayed hydrated throughout the day. My meal consisted of chicken, rice, and fruit.

During the day of the fight, I stayed home watching a relaxing movie and took a short nap of about an hour…”