What is Hvil®?
Hvil® is a mobile-based app that offers digital help for insomnia. The app has been developed in collaboration between researchers and experts in insomnia, cognitive behavioral therapy and digital design.
Can I get Hvil® on my iPhone?
Yes, you can. Hvil® can be installed on both Android and iPhone smartphones. Simply go to the App Store (iPhone) or Google Play Store (Android) and search for "Rest" to download and install the app.
Is Hvil® a medical treatment?
Hvil® is is based on scientific research into non-medical treatment for insomnia.
This means that Hvil® is based on knowledge about treatment that does not consist of biochemical drugs, such as sleeping pills. Hvil®, on the other hand, contains a combination of advice and guidance as well as evidence-based knowledge based on cognitive behavioral therapy, which aims to give the Hvil® user more and better sleep. Research shows that the effect of this combination is more lasting and without the same serious side effects that medical treatment can cause.
Here in 2022, Hvil® is undergoing clinical validation of its effect against insomnia.
Er der nogen bivirkninger ved kognitiv adfærdsterapi mod søvnløshed?
Hvil® er baseret på elementer fra kognitiv adfærdsterapi for søvnløshed (CBTi). Der er generelt rapporteret få bivirkninger i forbindelse med CBTi.
Søvnrestriktion er den komponent, hvor bivirkninger, er mest undersøgt. I søvnrestriktion får du tildelt et søvnvindue, som typisk betyder at du skal begrænse din søvn i en periode. Bivirkningerne som man kan opleve i forbindelse med søvnrestriktion, er bl.a.:
Midlertidlig forøgelse af søvnighed og træthed
Nedsat årvågenhed og reaktionshastighed
Bivirkningerne aftager typisk i takt med, at søvnen forbedres.
Søvnrestriktion vil typisk ikke blive anbefalet, hvis bivirkningerne vurderes at kunne være til fare for sikkerheden (fx træthed/nedsat årvågenhed hos langtidschauffører, hjernekirurger mm.).
Lignende bivirkninger som midlertidig forøgelse af søvnighed, træthed og nedsat årvågenhed kan også forekomme i forbindelse med stimulus-kontrol.
Generelt anses fordelene ved CBTi at opveje bivirkningerne. CBTi har bl.a. vist sig at være associeret med bedre humør, velvære, livskvalitet og sociale- og arbejdsmæssig funktion samt nedsat i mentale helbredssymptomer.
Can I use Hvil® even though I don’t suffer from chronically insomnia?
Hvil® is for everyone with insomnia and has been developed to help you follow your sleep history and assess your sleep quality. If you have a sleep problem, Hvil® offers a course that includes a sleep coach. If you do not have a sleep problem, Hvil® still offers good advice, guidance and aids on how you can get even more and better sleep.
What is the time commitment?
Hvil® creates a course for you that lasts a total of 9 weeks. Our users spend between 30 minutes and 2 hours a day to complete their activities. To get the best results, we recommend that you hang on as long as you can.
How do I activate notifications?
The first time you use Hvil®, you will be helped to allow notifications/reminders on your smartphone. If you want to check whether notifications/reminders are still correctly activated, open the Hvil® app on your smartphone and go to settings (click on the gear wheel at the top right) and select "Reminders" in the menu. Here you can check and update your settings.
I have activated notifications/reminders in Hvil®, but I still don't receive them
For those of you who have an iPhone
Many users use the "Do Not Disturb" function at bedtime to avoid the risk of waking up if a text message or notification ticks in during the night. This also means that you generally do not receive notifications/reminders from Hvil®.
To allow Hvil® to provide notifications/reminders even if your smartphone is set to "Do Not Disturb", do the following:
Go to Settings" > "Do Not Disturb" (Can also be called "Focus").
Go to "Allowed Notifications"
Here you add Rest®
For those of you who have an Android
More information coming soon.
Jeg får mine notifikationer/påmindelse en time for tidligt/sent
Det skyldes som regel skiftet til sommer- eller vintertid.
Hvil® kender desværre ikke forskel på sommer- og vintertid. Det betyder at når samfundet skifter til en time frem eller tilbage, skal du selv genindstille tidspunktet for dine påmindelser i Hvil®.
Det gør du således:
1. Gå ind under "Indstillinger" og så "Påmindelser"
2. Vælg et vilkårligt tidspunkt for din morgen påmindelse
3. Tryk et andet sted på skærmen, og vent til du får besked om at "Tidspunktet er opdateret"
4. Vælg nu et nyt tidspunkt for samme påmindelse. Det må gerne være det tidspunkt du oprindeligt havde
5. Gem dette tidspunkt. Sådan! Hvil® er nu genindstillet, og alle dine påmindelser passer nu med enten vinter- eller sommertid.
How do I download Hvil®?
Hvil® is available for both Android and iPhone smartphones. You can install Hvil® for free in the App Store and in Google Play.
What is the difference between using Hvil® with or without a sleep program?
With a sleep program
With a sleep program, our digital coach helps you with better sleeping habits through an intensive 9-week program. It consists of a number of daily activities which are based on digitally delivered cognitive behavioral therapy.
The program includes suggestions for changing your sleep habits, thought patterns and sleep behaviour.
Without a sleep program
Without a sleep program, however, Hvil® still has a lot to offer - and our data shows that many also experience a positive development in their sleep when using the sleep diary alone.
The sleep diary in Hvil® helps you gain insight into your sleep pattern and the degree of your sleep problem.
How do I get access to a sleep program?
If you have installed Hvil® on your smartphone, you can go access Hvil® and click on the gear in the top corner. Here you can see whether you are registered for a program or not.
In order to gain access to a sleep program, your company, organization or municipality requires you to give you access.
Right now we are working on the municipalities in Denmark giving their citizens free access. Read more about it here.
What is the sleep diary?
Hvil® helps you track your sleep from day to day. This is done through a series of daily questions, which give you insight into the effect and development of your sleep.
You can continuously see how your sleep quality is developing. Everything is based on the entries you make.
Hvil® measures your Hvil® score at regular intervals to assess the degree of insomnia. This score can help to assess whether further efforts are needed to improve your sleep.
What is the sleep program?
With a sleep program, our digital sleep coach helps you with better sleeping habits through an intensive 9-week program. It consists of a number of daily activities which are based on digitally delivered cognitive behavioral therapy.
The sleep program lasts a total of 9 weeks, during which you are helped to carry out daily activities, which are used to suggest changes in your sleep habits, thought patterns and behaviour.
How long takes a sleep program?
A program always lasts 9 weeks. We do not promise a miracle cure, but we know from research that the elements on which Hvil® is based are effective in improving your sleep and that the results are long-lasting.
How do I get started with Hvil®?
To get started with Hvil®, you can download the app on your smartphone. Here you can read more about how to do it.
What is the time commitment?
Hvil® creates a course for you that lasts 9 weeks. Our users spend between 30 minutes and 2 hours a day to complete their activities.
To get the best results, we recommend that you hang in there as best you can.
Should I use head phones?
Hvil® contains sound exercises where we recommend you find a place where you can be undisturbed. Headphones can make it easier to concentrate.