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    "shortDescription": "A square pattern to steady your rhythm before bed.",
    "fullDescription": "Practice equal-length inhale, hold, exhale, hold to downshift. Audio guides only.",
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    "tags": ["racing thoughts", "journaling"],
    "shortDescription": "Turn down mental noise with cognitive off‑ramping.",
    "fullDescription": "Use structured worry windows and gentle self-talk scripts to lower cognitive arousal at bedtime.",
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    "tags": ["supplements", "timing"],
    "shortDescription": "What timing means, when to avoid, and safer routines.",
    "fullDescription": "Understand endogenous vs supplemental melatonin and how timing impacts sleep onset.",
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    "shortDescription": "Leverage thermal cues for faster sleep onset.",
    "fullDescription": "How to use timed warmth and cool to support circadian cues without gadgets.",
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    "tags": ["pink noise", "experiments"],
    "shortDescription": "Iterate your ideal sound mask using proven patterns.",
    "fullDescription": "Advanced sessions to personalize your masking and rhythm without any images.",
    "syllabus": ["Pattern library", "Masking map", "Session tuning"],
    "language": "English",
    "instructor": "Morgan Patel",
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    "format": "Text",
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    "tags": ["caffeine", "timing"],
    "shortDescription": "Set a firm cutoff to prevent late-night alertness.",
    "fullDescription": "Practical guide to timing caffeine safely and reducing rebound wakefulness.",
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    "tags": ["light", "blue light"],
    "shortDescription": "Manage evening light to align circadian signals.",
    "fullDescription": "A clear plan to dim, shift, and time light exposure to support melatonin onset.",
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    "tags": ["stimulus control", "CBT-I"],
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    "fullDescription": "Evidence-based suggestions for meal timing and composition to support sleep.",
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    "tags": ["journaling", "mindset"],
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    "fullDescription": "Use a short, repeatable script to unload tasks and worries before bed.",
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    "tags": ["yoga", "mobility"],
    "shortDescription": "Text-only yoga flow to relax without screens or photos.",
    "fullDescription": "Carefully described, low-effort sequence to settle the body before bed.",
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    "instructor": "Jordan Tran",
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    "format": "Audio",
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    "rating": 4.6,
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    "tags": ["wind-down", "audio"],
    "shortDescription": "A compact kit to go from alert to sleepy in ~15 minutes.",
    "fullDescription": "Quick sessions that blend breathing and cognitive cues to hasten sleep onset.",
    "syllabus": ["Sequence", "Pacing", "Fallbacks"],
    "language": "English",
    "instructor": "Riley Stone",
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