The
Book
Take Back Your Sleep:
The Science-Based Strategy for Deep Sleep,
Brain Longevity, and Peak PerformanceÂ
By Ana Casas M.D. and Victoria Dhar MSc.
A manual written for the ones who don't just live
but want to feel alive and accomplish every goal they set.
The Book That Changes How You Think About Sleep
So You Can Wake Up to the Life You Were Meant to Live.
Take Back Your Sleep combines clinical medicine, sleep neuroscience, and practical recovery strategies to help adults improve restorative sleep, brain health, and long-term well-being.
In the book, we explore how modern life disrupts deep sleep and what individuals can do to restore it naturally through evidence-based strategies and nervous system support.
This Is Not a Sleep Book. It’s a Performance Strategy.
Click To Pre-Order On Amazon
About the Authors
Dr. Ana Casas, MD
Longevity Medicine Physician & Sleep Expert
Dr. Ana Casas is a physician with over 30 years of experience in longevity medicine, brain health, and human performance.
Trained in internal medicine and longevity medicine, she is also a certified principal clinical research investigator with more than three decades of combined clinical and research experience. Since 2005, she has led a private medical practice in Atlanta dedicated to helping individuals optimize their health, cognitive performance, and quality of life through evidence-based longevity medicine.
As the co-creator of Waves 4 Longevity®, her work focuses on protecting cognitive function and extending brain longevity through deep sleep and nervous system regulation, including brainwave entrainment. With decades of clinical experience and advanced training in sleep science, neuroscience, and EEG-based approaches, she has helped executives, entrepreneurs, and other high-performing professionals restore clarity, calm, resilience, and decision-making capacity across the lifespan.
Through a personalized approach that integrates sleep optimization, neuroscience, advanced diagnostics, and longevity medicine, Dr. Casas helps individuals harness the power of deep sleep as a foundation for peak performance, cognitive longevity, emotional resilience, and a life lived with greater energy, clarity, and purpose.
&
Victoria Dhar, MSc.
Sleep Neuroscientist & Sleep Health Educator
Victoria Dhar, MSc, is the co-creator of Waves 4 Longevity® and a health educator with advanced training in sleep neuroscience. Her work focuses on translating complex neuroscience into practical, science-based strategies that help people restore deep sleep, improve cognitive performance, and optimize long-term brain health.
With specialized training in neuroscience, EEG analysis, and brainwave entrainment, Victoria is passionate about making cutting-edge sleep and brain science accessible and actionable. She specializes in translating complex neuroscience into practical systems that help busy professionals, entrepreneurs, and high achievers improve sleep quality, build resilience, enhance cognitive performance, and optimize long-term brain health.Â
Her work as a sleep health educator focuses on helping individuals understand how the brain functions during sleep and how small, consistent changes can create meaningful improvements in energy, emotional well-being, and performance.
Victoria is also an Advanced Certified Autism Specialist with expertise in neurodivergence—the natural variation in how the brain processes and experiences the world—particularly among entrepreneurs and high-performing professionals. In addition, she is a Certified Advanced Clinical Trial Assistant and a Life Member of American Mensa.
A Complete System to Take Back Your Sleep
Science. Strategies. Support.
Our evidence-based, patent-pending program came first, helping individuals improve sleep, brain health, and performance.
The book brings the science and strategies to life, and the app accompanies your journey with structured guidance, practical tools to help you apply what you learned in the book, and ongoing support.
Waves 4 Longevity®
SIGNATURE ONLINE PROGRAM
Our structured, evidence-based program that helps you build the foundation for deeper sleep, stronger cognitive performance, and long-term brain health.
Take Back Your Sleep
THE BOOK
The science and strategies explained in a practical, actionable framework that empowers you to transform your sleep and your life.
Take Back Your Sleep App
YOUR DAILY COMPANION
Designed to support readers of the book, the app provides structured guidance, practical tools, and ongoing support to help you turn knowledge into lasting results.
"We created a system rooted in research and experience.
Research to uncover the science.
Program development to create a proven path.
A book to share the strategies.
And an app to support you every step of the way."
— Dr. Ana Casas
Take Back Your Sleep will be available for pre-order in mid-August.
Be among the first to access the framework that is changing how high performers think about sleep, brain health, and performance.
Click To Pre-Order On AmazonBulk Orders for Organizations
We offer bulk ordering options for companies, leadership teams, and events.Â
Contact Us To InquireWhat Readers and Clients Are Saying
“In this groundbreaking book, Dr. Ana Casas and her daughter, Victoria Dhar MSc, provide a practical, science-based approach to sleep, longevity, and optimal aging. As my longevity physician for many years, I give her much credit for my excellent health at age ninety-two. Together, Dr. Casas and Victoria are helping bring greater awareness to the powerful connection between deep sleep, brain health, and longevity.”
Hugh Jacks Retired President and CEO
BellSouth Corporation (now part of AT&T)
What Readers and Clients Are Saying
“I have known Dr. Ana Casas's work for many years through her extensive training in longevity medicine and advanced studies in our online educational programs. Together with Victoria Dhar, she has written an insightful book highlighting the essential role of restorative sleep in brain health, cognitive performance, vitality, and healthy aging. Take Back Your Sleep combines scientific knowledge with practical strategies that, I believe, will help people improve both their sleep and their quality of life.”
Thierry Hertoghe M.D.
President, The World Society of Anti-Aging Medicine (WOSAAM) and
President, The International Hormone Society (IHS)Author of The Hormone Handbook and Atlas of Endocrinology for Hormone Therapy
What Readers and Clients Are Saying
“Dr. Ana Casas and Victoria Dhar MSc. combine clinical experience, neuroscience research, and practical insight to present a powerful strategy for reclaiming the deep, restorative sleep modern life has disrupted. Take Back Your Sleep balances cutting-edge brain science with actionable solutions to improve health, performance, and longevity.
This eye-opening book reframes sleep not as a luxury, but as the biological foundation for cognitive clarity, resilience, productivity, and long-term brain health. Most importantly, it provides a realistic approach to achieving better sleep without sacrificing performance in today’s demanding world.”
Lin Rogers
Founder and Chairman, Rogers Electric
The largest self-performing electrical, lighting and data contractor in the United States
What Readers and Clients Are Saying
“It is with profound joy that I give my personal endorsement to Dr. Ana Casas and her daughter, Victoria, on their new book, “Take Back Your Sleep”.
Their research will have an incredible impact in Age Management Medicine and recovery through the healing powers of sleep.
A must read and apply!!!!”
Lee Haney
8 x Mr. Olympia
Founder of the International Association of Fitness Science
The Most Overlooked Advantage in Performance
Deep sleep is not optional.
It is the foundation of how you think, lead, and perform.
Deep Sleep Score Quiz
How well is your brain truly sleeping?
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