Dr. Don Watenpaugh is a scientist, sleep clinician, data artist, and poet with a PhD in physiology. His extensive career spans academia, NASA, and the U.S. Navy, focusing on human sleep, exercise, and environmental physiology. As a board-certified sleep medicine specialist, he directed a large urban sleep clinic for over 13 years, caring for patients and educating healthcare providers. Dr. Watenpaugh is an adjunct faculty member in physiology, anatomy, and biomedical engineering. He now creates data-driven art and poetry at Studio Videnda. In this episode, he brings his deep expertise to the critical relationship between sleep and concussion recovery.

Episode Summary:In this episode of the Concussion Coach Podcast, host Bethany Lewis welcomes sleep expert Dr. Don Watenpaugh, to explore the complex connection between sleep disturbances and concussion recovery. Dr. Watenpaugh explains the physiological reasons why concussions commonly disrupt sleep—from brain inflammation impacting cerebral spinal fluid "brainwashing" during non-REM sleep to the exacerbation of pre-existing conditions like PTSD, depression, and anxiety. The conversation delves into the different types of insomnia (sleep onset and maintenance) and their potential causes, including restless leg syndrome and sleep apnea.

Crucially, Dr. Watenpaugh provides actionable, evidence-based strategies to improve sleep and support brain healing. He discusses the evolving role of exercise as medicine, emphasizing safe, non-jarring activities like stationary cycling. He covers practical sleep hygiene tips, such as the importance of spinal alignment during sleep, the potential benefits of slightly elevating the head of the bed, and the disruptive effects of electronics and blue light. The discussion also touches on the careful use of supplements like melatonin, the special considerations for military personnel and student-athletes, and the overarching importance of patient education and self-advocacy. This episode is packed with science-backed insights to help listeners break the vicious cycle of poor sleep and prolonged concussion symptoms.

Key Resources & Strategies Mentioned:

• Exercise as Medicine: Safe, mild-to-moderate exercise (e.g., stationary cycling to avoid head acceleration) can aid concussion recovery and improve sleep. Always consult your doctor.

• Sleep Position & Environment:

• • Maintain spinal alignment; avoid stomach sleeping to prevent neck torsion.

  • Consider slightly elevating the head of the bed to help reduce intracranial pressure.

  • Remove electronics (TVs, phones) from the bedroom to avoid mental stimulation and blue light, which suppresses natural melatonin.

• Addressing Underlying Causes:

• • Restless Leg Syndrome (RLS): Evening exercise (ending 2+ hours before bed) can help. Other treatments are available.

  • Sleep Apnea: A common cause of sleep maintenance insomnia. Treatment (e.g., CPAP) is critical for overall health and concussion recovery.

  • Hormonal Factors: Post-menopausal women may see a link between hormone changes and sleep apnea onset.

• Melatonin & Supplements: Prioritize natural melatonin production by managing light exposure. If using supplements, start with a low dose well before bedtime, monitor for side effects like headaches or grogginess, and consult your doctor.

• Patient Advocacy & Reliable Research: Dr. Watenpaugh stresses the importance of educating yourself using reliable, peer-reviewed sources like PubMed/MEDLINE, reputable medical institutions (e.g., Johns Hopkins & the Mayo Clinic), and professional organizations (e.g., American Academy of Sleep Medicine).

Dr. Don Watenpaugh's website:

Website/Data Art Studio: https://www.studiovidenda.com

Bethany Lewis & The Concussion Coach:

• Free Guide: "5 Best Ways to Support Your Loved One Dealing with a Concussion" - Download at www.theconcussioncoach.com

Concussion Coaching Program: For personalized mentorship in recovery. Sign up for a free consultation HERE

Alyson Lim is an 18-year-old student from Singapore who sustained a concussion and whiplash after a car accident at age 15. Over the past three and a half years, she has navigated persistent post-concussion symptoms while adapting her education, relationships, and goals. Alyson’s journey is a powerful example of resilience, reframing adversity, and finding growth in the face of an often misunderstood injury. Now preparing for medical school in Perth, Australia, she shares wisdom beyond her years, emphasizing hope, pacing, and the mindset of “bouncing forward.”

Episode Summary: In this episode of the Concussion Coach Podcast, host Bethany Lewis talks with Alyson Lim about her concussion recovery journey since her car accident at 15. Alyson discusses the initial impact of her symptoms—headaches, dizziness, light and sound sensitivity, and cognitive challenges—and how they reshaped her academic path, leading her to move from a rigorous school system to a smaller private school that allowed her to prioritize rest and recovery. She shares the therapies and support that helped her most, including treatment at Cognitive FX in Utah, osteopathy for neck and jaw tension, and coaching with Bethany and Kaylee. Alyson also opens up about the emotional and identity challenges of being a teenager with a concussion, the critical role of family and friends, and how she cultivated hope and positivity. Throughout the conversation, Alyson offers actionable advice on pacing, gratitude, managing setbacks, and embracing a “bounce forward” mindset. Her story is a testament to the possibility of growth and renewed purpose after a concussion.

Resources Mentioned by Alyson:

• Cognitive FX – A treatment center in Utah specializing in post-concussion therapy, where Alyson underwent intensive neurorehabilitation. https://www.cognitivefxusa.com/

• Osteopathy – Sessions to address neck and jaw tightness related to whiplash and concussion.

• Post-Concussion Success Coaching Program – The coaching program with Bethany Lewis and Kaylee that provided emotional support, symptom management strategies, and recovery guidance.

• The “180 Exercise” – A mindset tool Alyson uses: spend 10 seconds acknowledging what you don’t like about your situation, then one minute focusing on what you hope for or what is positive.

• Supportive Academic Accommodations – Alyson highlights the importance of working with schools to secure adjustments like flexible attendance, quiet testing environments, and extra time.

Alyson’s Contact Information:

• Email: alysonlimst@gmail.com

• (Note: Alyson has given permission for listeners to reach out with questions or to share their own experiences.)

Bethany Lewis & The Concussion Coach:

• Free Guide: "5 Best Ways to Support Your Loved One Dealing with a Concussion" - Download at www.theconcussioncoach.com

• Concussion Coaching Program: For personalized mentorship in recovery. Sign up for a free consultation HERE

Chris Garvin is a neuroscientist working at Neuronic, where he helps bridge the gap between emerging neurotechnology and real-world impact. With a background in neuroscience and experience in neurotech diagnostics, Chris is passionate about advancing brain health and recovery. Having grown up playing contact sports and experiencing concussions himself, he brings both personal and professional insight into the discussion of innovative recovery tools.Description/Summary: In this episode of the Concussion Coach Podcast, host Bethany Lewis chats with Chris Garvin about Neuronic, a photobiomodulation device that uses specific wavelengths of light to support brain healing. Chris explains the science behind how light therapy can reduce inflammation, boost cellular energy, and improve symptoms like brain fog, sleep issues, and emotional regulation following a concussion. He shares his own experience with concussion recovery, the development of the Neuronic helmet, and the promising results he’s seen in both clinical and at-home settings. Whether you’re exploring new recovery modalities or curious about the future of neurotech, this conversation sheds light on a non-invasive, accessible option for brain health and concussion rehabilitation.

Resources Mentioned by Chris:

• Neuronic Website: Learn more about the photobiomodulation device and its applications: https://www.neuronic.online/about-neuronic/about

• Clinical Locator Map: Neuronic has a network of clinics across North America where the device is available.

• Discount code: THECONCUSSIONCOACH https://checkout.neuronic.online/THECONCUSSIONCOACH

• Research Databases: For those interested in the science, Chris suggests searching "photobiomodulation" on PubMed or Google Scholar to explore the growing body of research.

• Link to webpage with research articles Chris mentioned: https://neuronic.teamaligned.com/room/692f56ac329350b5b8b91129/overview?avk=ee3c909f

• Paper Chris mentioned on photobiomodulation showing how 1070 light can switch microglia from an inflammatory M1 to an anti-inflammatory M2 phenotype: https://advanced.onlinelibrary.wiley.com/doi/10.1002/advs.202304025

Guest Contact Information:

• Email: chris.garvin@neuronic.online

• LinkedIn: https://www.linkedin.com/in/chrisgrvinneuro/

Bethany Lewis & The Concussion Coach:

• Free Guide: "5 Best Ways to Support Your Loved One Dealing with a Concussion" - Download at www.theconcussioncoach.com

• Concussion Coaching Program: For personalized mentorship in recovery. Sign up for a free consultation HERE

Website: www.theconcussioncoach.com