122. Sleep and Concussion Recovery: A Vital Connection; Interview with Dr. Don Watenpaugh, PhD, D...

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:

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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.

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Sleep Position & Environment:


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

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

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

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Addressing Underlying Causes:


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

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

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

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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.

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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 (https://www.studiovidenda.com/)


Bethany Lewis & The Concussion Coach:

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


Concussion Coaching Program: For personalized mentorship in recovery. Sign up for a free consultation HERE (https://bethanylewisteamworff642.mycl...)