Subtitles section Play video Print subtitles Poor sleep is a likely culprit to your fatigue, brain fog, and irritability. These are the strategies surgeons use to optimize their sleep. First, get bright light exposure as soon as you wake up, preferably sunlight outside. This signals it's time to be awake and starts the countdown for your body to release melatonin at night, which is the sleep hormone. Second, the half-life of caffeine is approximately 12 hours, meaning you should avoid drinking coffee or ingesting other forms of caffeine after the morning. Third, be consistent with the time at which you go to bed and wake up. Regardless of whether that's early or late, consistency will improve the quality of your sleep and make it easier to both fall asleep and wake up. Fourth, your body needs to cool down by a few degrees for optimal sleep. Set your A/C and fans accordingly. And fifth, avoid lights, particularly blue light, close to bed, as this suppresses the release of melatonin. Our eyes and brains are more sensitive at night to even a dimly lit smartphone or laptop, which can cause sleep disruption. For more tips, check out my sleep playlist.