Ask anyone how many hours of sleep, on average, they get per night. What do they get? Somewhere between 5-7, if you’re lucky.

Then ask a doctor how many hours of sleep, on average, you should be getting per night. What’s their answer? Somewhere around 8, but with a push towards getting somewhere closer to 10.

So then ask anyone what their response to that recommendation is. What’s that going to look like? Something along the lines of “Yeah, right” but probably with some more expletives worked in. But then what if I told you that there’s some new research happening at Harvard that might end insomnia forever, and make it so everyone could get the sleep they need? Now we’re talking, right?

Sure enough, the work of Dr. Patrick Fuller is maybe getting us to exactly that point. Dr. Fuller is working on sleep medication to help ensure full, rich nights of sleep. And not the ‘full night’s sleep’ that current sleep medication provides that leaves you groggy upon waking up or is indefinite in the time you’ll be able to wake up–there is the potential for this medication to help cure insomnia outright, some researchers believe.

So naturally the question becomes: How? Fuller is using research that dates all the way back to 1950’s, changing the way that sleep medication affects the brainstem. By counteracting the brainstem’s traditional function of “wake-promoting,” Fuller and his team are helping to make sleep come more automatically, make it deeper, and most importantly make it actually restful. According to the researchers, advancements on this research could even ultimately induce sleep. Not just deep and rejuvenating sleep, but deep and rejuvenating sleep whenever you want or need it. Cheers to you, Dr. Fuller.

But so what does this mean for athletics and sport psychology? The lives of athletes are busy; when you’re not training, studying film, eating, maintaining diet and exercise logs, or completing rehabilitation and recovery exercises, chances are you’ve still got lots left to do that isn’t directly involved with being an athlete. There’s a nearly constant struggle of time-management, and for most athletes the thing is sacrificed is the same: sleep. This lack of sleep, though, is all sorts of detrimental to physical performance. To expect an athlete to be at their best, when operating on a night of no sleep is the equivalent of operating with a BAC of .10 or higher, is absurd. And while Dr. Fuller didn’t necessarily have athletes specifically in mind while he conducted his research, he’s still doing a world of good for athletes all over.

Get sleep when you can get it; ample hours of rest can be one of the most important things for healthy functioning. But in a world where it’s not always feasible to get your doctor-recommended 8 hours of sleep, Dr. Fuller might have the next best thing.

Click here to read more about Dr. Fuller’s research.

NPR radio recently broadcast a segment called “Why Saying is Believing – The Science of Self-Talk”.  If you think it sounds like a waste of your time, you might need to change your self-talk. Laura Starecheski investigates the messages we send ourselves and the implications these messages have on our daily lives. While it may seem like a simple feat, the ability to use positive self-talk on a consistent basis is easier said than done. However, this skill–when mastered–can have major benefits on our well-being and can lead us to feeling “sexier, more successful, have better relationships, and even help start a money making business and chase dreams [we] didn’t even know [we] had.” Starecheski investigates these claims by finding leading researchers in their fields and picking their brains on…well, how we pick on our brains. David Sarwer from the University of Pennsylvania specializes in research on eating disorders and immediately places a mirror in front of patients when he begins working with them. He encourages them to stray away from using harsh, critical vocabulary when describing themselves, and instead incorporate more neutral references that help them reframe their negative thoughts. While listening to the program, I began thinking, “Yes, I see the value in this… However, they are still just thoughts…and how harmful can thoughts truly be?” 

Shortly after, my question was answered.

A study conducted in the Netherlands analyzed anorexic subjects, and noticed that while women walked though doorways they turned their shoulders and squeezed sideways even though they had plenty of room.  This was an indicator that their internal representation of themselves was that they were much bigger than they were in reality.  Studies like this (i.e., those that show the tremendous effects self-talk can have on our physical world) are not uncommon. So how do we overcome these small thoughts that can become big problems? Ethan Cross of the University of Michigan suggests that the use of third person self-talk may be a trick to help “rewire” our brains.  Cross uses Lebron James as an example of using third person self-talk.  n an exit interview in 2010, Lebron James talked about leaving Cleveland for the Miami Heat:

“One thing I didn’t want to do was make an emotional decision. And I wanted to do what was best for Lebron James, and what I could do to make Lebron James happy.”

In this instance, he was able to distance himself from his emotions and look at a situation from a more neutral, logical standpoint. Cross furthered this idea with research of his own, confirming what he had already hypothesized. When people used third person self-talk and referred to themselves by name rather than “me” or “I”, subjects were significantly more rational, less emotional and were able to provide themselves with encouragement and advice.

Our self-talk shapes not only our internal world but our external world as well.  More often than you may think, the internal representations we create of ourselves are vastly different than reality. The skill of developing healthy, positive self-talk is not only beneficial, but also vital for our well-being and success. If you think otherwise, ironically you may just be the perfect candidate for strengthening your self-talk.

Entering the 2014 Major League Baseball post-season, two of baseball’s longest streaks were going strong: the Baltimore Orioles had not made it to the playoffs in 28 years, and the Chicago Cubs had not won a World Series championship since 1908. For one of these teams, the start of the post-season marked a change in history. The 2014 Baltimore Orioles won the American League East Division and entered the American League playoffs as the #2 seed. The 2014 Chicago Cubs finished with a 73-89, earning them last place in the National League Central Division and ensuring their streak would continue.

So what ties the two together? In 2014, the Baltimore Orioles utilized a sport psychologist as a part of their professional staff. In 2014, the Chicago Cubs fired their sport psychologist. There are a lot of factors that go into whether or not a baseball team is going to be successful. It depends on things like the schedule they play, the players they have, the weather they face during the season…and countless other aspects. There is no one recipe for having a successful baseball program. However, if you asked the Orioles themselves, they’d tell you first hand that a sport psychologist is an important ingredient.

“We never had anybody we could really go to or talk to before,” said Zach Britton, part of the Orioles pitching rotation. “You know, we always talk among each other, but if we are all having a tough stretch, you are all thinking negatively, you don’t really have someone outside the situation you can go to and talk to because he has a different perception.”

It’s not just the players–the coaches are all in too. After considering off-season changes that could happen, the coaching staff decided that having a sport psychologist on staff that could address the concept of “mental toughness” was a piece that the Baltimore players could benefit from.

Said Rick Peterson, pitching director for the team, “It’s huge…It was really educational for the players to talk about [motivation, anxiety, goal-setting].”

They had no idea just how right they would be. The Baltimore Orioles took the 2014 season by storm, winning a competitive division with the likes of the Boston Red Sox and the New York Yankees, and then entering the post-season itself with a decisive sweep in the ALDS. Look for the Orioles to continue to make a strong post-season push, confident and mentally strong all the while.

Meanwhile, the Chicago Cubs are right where they seem to have been stuck the last number of years. With management changes (and with them, personnel changes), the clubhouse that has seen so much adversity in their long history seems to be looking at even more. The Cubs shouldn’t be entirely discredited just yet, though. President Theo Epstein has made it clear that he intends to bring another sport psychologist back onto the staff as soon as possible. Hopefully, all has not been lost. Maybe they’ll even end up being the team that makes the big push.

In any event, we can be certain of two things: 1) what the 2014 Baltimore Orioles are doing is special, thanks at least in part to their sport psychologist, and 2) the Chicago Cubs are in the process of rebuilding, and with talks of bringing a sport psychologist on again, the future seems to be bright.