Light or Inconsistent Deep Sleep Zone
What this means
You are getting some deep sleep, but not enough, or not consistently. Variability in stress, emotional load, travel, or daily routines may be preventing your brain from staying in deep sleep long enough to fully restore the brain and body.
Score Range: 25-39
What this affects
Daytime energy and stamina
Focus, memory, and cognitive efficiency
Emotional regulation
Brain detoxification and repair
Stress recovery
Decision-making under pressure
Creative problem-solving
Physical recovery
Cardiovascular and immune health
Long-term brain health, healthspan, and longevity
How the book and Waves 4 Longevity® help
The book helps you identify the specific disruptors fragmenting your sleep and understand how sleep architecture works.
Waves 4 Longevity® focuses on implementation, teaching precision tools to stabilize sleep cycles, increase deep sleep duration, and strengthen nervous system resilience so deep sleep becomes consistent rather than unpredictable.
Learn About The Program
Take Back Your Sleep Book
In Take Back Your Sleep, Dr. Ana Casas, MD, and Victoria Dhar, MSc, combine clinical medicine and sleep neuroscience to show how deep sleep drives clarity, resilience, and long-term brain health.
Drawing on real-world work with executives and high performers, they reveal how modern life disrupts sleep, and how to restore it.
“A manual written for the ones who do not just want to live, but want to feel alive, think clearly, recover deeply, and accomplish the goals that matter most to them.”
Victoria Dhar MSc.
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