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In addition to all the sleep related advice, look into your nutrition. I found Max Lugavere's book Genius Foods extremely helpful.

Also look into your stress level, zen meditation can do wonders for it. In my experience mediation also helps with sleep deprivation.

> I'm finding I need to take much more detailed notes

There is nothing wrong with that. Create a habit to always take notes. This helps remembering what was said and if that is not enough, you can even read your notes.

Although, I use org-mode and denote in Emacs with a Zettelkasten style setup to keep my work related notes nowadays. I would argue that everybody should start taking notes on paper. Get a well bound leather notebook, a nice pen. Open it at the start of every meeting, write the date, time and title of the meeting and keep doodling. That does so much for my attention, concentration in the meetings and recall of the meetings.