Sleep like a surgeon
Helping surgeons perform and feel better.
Welcome!
It's great to have you here!
I’m Lilli — a surgeon by background and also a professional coach.
This newsletter aims to share relevant, concise tips to help surgeons perform, and feel, better.
Thanks for being here — feel free to message with thoughts, suggestions, or just to say hi.
The Science of Sleep for Surgeons
When you sleep better, you operate better.
As a surgeon, your performance depends on precision, focus, and sound decision-making. But inadequate sleep, which many surgeons experience, leads to fatigue, impaired judgment, and increased risk of error.
In this issue, we’re sharing science-backed strategies to help you maximise sleep — even with an unpredictable schedule. Because, when you sleep better, you operate better.
Key Takeaways
Optimising sleep for performance
Both the length of your sleep, and its quality, can impact performance in the immediate & longer term.
Being relaxed at bedtime helps access sufficient deep sleep in the first half of the night.
Sleeping for long enough unlocks creative REM sleep in the second half of the night.
Having a regular wind-down routine creates 'positive sleep associations' to deploy as needed.
Designing your sleep to wake light in a 90 minute sleep cycle helps avoid sleep inertia.
Shift work is associated with chronic insomnia. Help (e.g. CBT-i) is available, and effective.
New Podcast
Listen to the expert
In this month’s expert conversation, I talk to Dr Caitlin Chasser, an NHS GP with a special interest in sleep. She runs The Sleep Project and is a CBT-I practitioner and Circadian Therapist working with elite sportspeople and doctors, amongst others.
Good thinking
“Without sleep, we all become tall two-year-olds”
Jo-jo Jensen
Did you knowse...
You're more likely to be struck by lightning than genetically require less than ‘normal’ amounts of sleep.
Source:
Why we sleep by Dr Matthew Walker
Explore related
resources
I have put together a curated selection of resources relating to optimising sleep for surgeons in the resource hub.
Let me know if there’s anything missing or anything specific you would like to see — I love a good challenge! 🕵️♀️
Featured resources
Many associate The Shipping Forecast with nodding off to sleep — now there are Sleeping Forecast Sleepscapes too.
A ‘sunrise’ alarm clock can tell your brain it’s dawn, even in winter.
This 10 minute bodyscan can help you wind down before bed or fall back asleep at night if you wake or answer a bleep.
Keen to know more?
You can read my ‘Sleep for Surgeons’ article for the Bulletin of the RCS (Engl.)
If you try nothing else...
Be consistent with your sleep and wake times, to support both sleep and daytime alertness. Try a consistent 2 weeks +/- 30 mins, even at weekends.
Fancy a takeaway?
Do try this at home!
Recommended reading:
Why we Sleep by Dr Matt Walker
Recommended listening:
Dr Andrew Huberman x Dr Matt Walker 6 part series on sleep
New Course - April 2025
Optimising Performance for Surgeons
A specialised remote course for surgical registrars pre-FRCS exam starting mid-April 2025
Next month
Next month, we’re getting to grips with the Imposter Phenomenon.
Have a question or something you’d like us to explore? Let me know.
Have a topic in mind for a future issue?
I’d love to hear your suggestions — just hit reply or email lilli@lillicooper.co.uk
Disclaimer: This newsletter is provided for educational and informational purposes only and does not constitute medical advice or professional services. The information shared should not be used for diagnosing or treating any health conditions. For personalised medical advice, please consult with a licensed healthcare professional.
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@DRLILLICOOPER
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