FORBES BOOKS · JANUARY 19, 2027
Take Back Your Sleep
The Science-Based Strategy for Deep Sleep, Brain Longevity, and Peak Performance
By Ana Casas, MD and Victoria Dhar, MSc
Your brain has a washing machine. It only runs at night
Deep sleep is the only time your brain clears the metabolic waste that builds up during the day. Modern life — late screens, irregular schedules, stress that never turns off — has quietly switched that washing machine off in most people. You feel it as fog, fatigue, the slow drag of "off" days. Long-term, it's how brain aging accelerates. This book is the protocol to turn it back on. Step by step, evidence by evidence, written for people who want real science — not wellness clichés.
What’s inside the book
The neuroscience. What deep sleep actually does for your brain — glymphatic clearance, memory consolidation, hormonal recalibration — explained without jargon.
The protocol. A step-by-step strategy for training deeper, more consistent sleep. Light. Temperature. Timing. The non-negotiables.
The longevity angle. Why protecting deep sleep in your 30s, 40s, and 50s is the single biggest lever for brain longevity in your 70s and beyond.
Meet the authors
Ana Casas, MD
Longevity physician · Co-author
Dr. Ana Casas is a longevity physician with decades of clinical practice. She works with high-performing patients to optimize sleep, hormones, and brain health.
Victoria Dhar, MSc
Neuroscientist · Co-author
Victoria Dhar is a neuroscientist whose research focuses on deep sleep, brain longevity, and the science of cognitive recovery. She is also an Advanced Autism Specialist.
Pre-orders open this fall
Join the early list and you'll be the first to know when pre-orders go live. You'll also get a free 1-page cheatsheet on the sleep myths even doctors still believe.