The Three S’s of Health: Unlocking Better Sleep, Reduced Stress & Deeper Social Bonds with Dr. Daphne Bascom
January 15, 2025
We’re thrilled to welcome back Dr. Daphne Bascom, MD, PhD and COO of Vegan Gym! With a rich background—from healthcare IT to leadership roles at Kansas City’s YMCA—Daphne brings hard-earned wisdom on the often overlooked pillars of health: Sleep, Stress, and Social Connection.
The Power of Sleep 💤
- How much is enough?
Aim for 7–9 hours nightly. Daphne targets 8 hours, lights out by 9 p.m., and up at 5 a.m. on weekdays. - Wind-down magic:
- Reduce screen time 2–3 hours before bed
- Dim lights, lower the thermostat, and avoid late-evening meals
- Apps like Rise and smart mattresses like Eight Sleep can help monitor your sleep patterns
- Quality matters:
From snoring and possible sleep apnea to post-menopause changes, sleep quality has major effects on mood, cognition, and health.
Tackling Stress Head-On
- Know your stress types:
- Acute stress = short bursts (e.g. a presentation)
- Chronic stress = ongoing tension (unhealthy levels of cortisol)
- Why unmanaged stress is risky:
Chronic stress contributes to high blood pressure, inflammation, and serious health issues like heart disease and dementia. - Stress-relief strategies:
- 5–10 minutes of mindful breathing (4-7-8 breathing technique)
- Journaling or brain-dumping before bed
- Light therapy, soothing podcasts, or guided meditations
Social Connection: The Third Pillar
- Social bonds aren’t just nice—they’re life-saving. Loneliness has been flagged by the Surgeon General as a national health concern.
- Even introverts need meaningful ties: a trusted friend, supportive community, volunteer network.
- How to build connection:
- Regularly touch base with close friends
- Volunteer locally—helps both your community and your well-being
- Council your kids to engage socially beyond screens
Why It All Matters
Integrating these Three S’s into your routine builds a holistic foundation:
- Better sleep enhances mood, stress resilience, and energy.
- Managing stress helps protect your heart and brain.
- Meaningful connections anchor your mental health and extend your life.
Quick Takeaways
- Set consistent sleep routines—base it around lights-off time, not when you’re nodding off.
- Practice daily stress relief, even if it’s only 5 minutes.
- Foster real-world relationships—texting alone won’t cut it.
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