Each exercises is different and designed around a period of the day and to help you make behavioural change dependent on what you are doing (or want to do). For example there are simple exercises to help you get more energized the during the day, exercises to help with anxiety, exercises to relax you , exercises to help you fall more naturally to sleep, etc. The idea being to get you back into balance with your natural sleep (and daily ) cycles.  The exercises are of course synced (linked up) with specific brain entrainment audio to make them even more effective. There is an example of one of the exercises in the free Introductory ebook .