take back your sleep
so you can wake up to the life you were meant to live.
As Seen OnÂ
Meet the Mother-Daughter Team Behind Take Back Your Sleep
A mother-daughter, longevity medicine doctor and sleep neuroscientist team translating longevity medicine and neuroscience into simple, actionable systems for deep sleep, brain health, and high performance.
Meet the Team
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.
“This is the book that changes how you think about sleep
so you can wake up to the life you were meant to live.”
Ana Casas M.D.
Click To Pre-Order On AmazonDeep Sleep Score Quiz
how well IS your brain truly sleeping?
A science-based assessment to evaluate your deep sleep quality, nervous system regulation, and long-term brain health.
Wake Up Mentally Clear, Focused & Energized
Restorative sleep changes how you think, feel, perform, and recover.
When your brain consistently reaches deeper stages of sleep, nearly everything improves: your clarity, energy, focus, mood, and resilience. Deep sleep is when your body does its most critical work: regulating your nervous system, consolidating memories, and clearing cellular waste built up throughout the day.
Sharper focus, mental clarity, and decision-making.
More consistent energy and motivation throughout the day.
Better emotional regulation and stress resilience.
Improved long-term brain health and performance.
"Everything changes the moment you realize that the quality of your deep sleep tonight determines the quality of your life tomorrow.
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Because how you sleep tonight defines how you think, how you feel, how you look, how you perform, and ultimately, the life you create."
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Take Back Your Sleep...
so you can wake up to the life you were meant to live.
Deep Sleep Supports
Better Leadership Decisions Brain Detoxification Faster Cognitive Processing Sharper Focus Emotional Resilience Creative Thinking
When individuals improve sleep quality and recovery, the impact extends across both professional and personal performance.
How you think, decide, and create
How you lead, communicate, and connect
How you recover, sustain energy, and avoid burnout
Waves 4 Longevity® Online Program
A neuroscience-based system for deep sleep, brain health, and long-term performance.
Waves 4 Longevity® is a patent-pending online program that combines neuroscience, EEG insight, and proprietary sound-based brainwave stimulation to support deeper sleep, nervous system regulation, and long-term brain health.
Designed for executives, entrepreneurs, and high-performing individuals, the program provides practical strategies to improve sleep, cognitive clarity, emotional resilience, and healthy brain aging.
THE PROGRAM INCLUDES:
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Brainwave entrainment sessions for sleep and nervous system recovery
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Science-based education in longevity medicine and neuroscience
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EEG-informed strategies for brain optimization
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Practical tools for lasting, real-world results
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 Sciences
What 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
"Dr. Ana Casas has had a profound impact on my health and well-being. Thanks to her guidance, I am stronger and feel better today than I did 10 years ago. She has consistently provided me with both the knowledge and practical steps to improve my health in ways that fit into a busy life.Â
As many leaders know, the demands of leadership often mean burning the candle at both ends, sacrificing sleep, and struggling to stay asleep. This book is another example of Dr. Casas’ passion for helping people take control of their health.
Together, Dr. Casas and Victoria Dhar have created a valuable resource that equips readers with practical tools to improve sleep, build resilience, enhance endurance, and perform at their best—both personally and professionally. I highly recommend this book to anyone who wants to invest in their long-term health and vitality."
Jeannie Stone, SPHR
Vice President Chief Administrative Officer
Trijicon Incorporated
What Readers and Clients Are Saying
"I fell into a meditative state the first night which was exhilarating. It felt almost like an out of body experience. My arms were heavy and afterwards my sleep was amazing. The next day I felt like I was in a better mood than the normal good mood I’m in and had abundant energy. I slept great with vivid dreams. Woke up feeling fresh for my morning workout."
 Walter Barton D.D.M., Dentist
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
Your Journey to Better Sleep Starts Here
Take our complimentary Deep Sleep Score Quiz and discover how well your brain is truly sleeping.