Sleep program
A structured 6-week program that combines the Hvil method with personal support, deep professional expertise, and 1:1 sessions. Because lasting good sleep is built through the right habits, support, and a clear plan. Book your introductory meeting today to learn more.
Book your introductory meeting todayMost people have already tried the classic solutions: podcasts, weighted blankets, herbal tea, meditation, and sleep advice.
The problem? They may help you fall asleep tonight—but they don’t change your habits so that consistent, stable sleep becomes the norm.
A 6-week evidence-based program built on CBT-I—the method recommended by the Danish Health Authority as the first-line treatment for insomnia.
A coach who follows your progress, keeps you on track, and helps you through the difficult periods.
You will see your progress week by week through your Hvil score and your own data.
The goal is for you to be able to sleep independently. Not for you to stay with us forever.
“I help people with sleep difficulties by both addressing the underlying causes and providing concrete tools for everyday life. As a Hvil-certified sleep coach, I combine the Hvil app, coaching sessions, and my many years of experience to help you understand your sleep and develop new habits and thoughts around it. Together, we can break the vicious cycle, rediscover calm, and restore healthy sleep.”
Anna has more than 6 years of hands-on experience when it comes to helping children, adolescents, and adults with sleep problems.
Anna Nøhr, Søvnvejleder & Vanecoach, Professionsbachelor i Fysioterapi og Bachelor i Folkesundhedsvidenskab
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Would you like to learn more? Our sleep coach is ready to speak with you about your situation and what you can gain from a sleep program.
Book hereIntroductory session
Sleep screening and needs assessment: Is Hvil the right solution for you?
Introduction to the app and the first morning check-ins.
Planning of upcoming coaching sessions.
Basic understanding + rhythm
Morning and evening check-ins
First Hvil score and first coaching session
Initial concrete changes in sleep behavior
Sleep optimization + stimulus control
Adjustments to sleep window and routines. Focus on sleep pressure and behavior.
Sleep optimization begins and stimulus control is introduced.
Hvil score #2 + Coaching session #2
Thought patterns + deactivation
The connection between thoughts, restlessness, and sleep. New mental techniques are introduced.
Cognitive therapy: “Putting the day aside.” Deactivation begins.
Hvil score #3 + Coaching session #3
Sleep hygiene + cognitive therapy
Focus on sleep hygiene that actually works. Exercise: Negative thought patterns.
Feedback based on data. Weekly plan for maintaining progress.
Hvil score #4 + Coaching session #4
Realistic expectations about sleep
Fine-tuning of habits. Focus on mental strategies that create calm.
New exercise: Realistic expectations.
Hvil score #5 + coaching session #5
Letting go and future plan
Consolidation of everything you have learned. A plan for the future.
New exercise: Letting go of your thoughts.
Hvil score #6 + coaching session #6
Final coaching session
What has changed? What results have you achieved?
How do you maintain your progress?
What do you do in case of relapse?
6-week coaching program with 1:1 support
- A program designed to permanently change your sleep habits in just 6 weeks.
- 6 coaching sessions and a personal sleep plan.
- Unlimited access to the Hvil program in the app.
Satisfaction guarantee: If you complete the program and your sleep does not improve, we will refund the full amount. See terms and conditions in our FAQ at the bottom of this page.
Would you like to learn more? Our sleep coach is ready to talk with you about your situation and what you can gain from a sleep program.
Book hereExperienced better sleep
Achieved a clinically significant improvement in their sleep
Many went from years of insomnia to stable sleep in 6 weeks
*pilotprojekt i Aarhus Kommune baseret på Hvil-metoden
Many people notice improvements within 1–3 weeks. The biggest changes occur in weeks 2–4, when sleep optimization and stimulus control start to take effect.
Yes—it does take effort to change habits. That’s why you also receive supportive guidance in the right way. You get support every step of the way.
5–10 minutes daily + one weekly session.
Yes. But the coach significantly increases the likelihood of completion.
The Hvil method still helps, because it changes behavior and how you handle night awakenings.
The program is a good fit for you if you:
• Have difficulty falling asleep, wake up several times during the night, or wake up too early
• Have tried on your own—but haven’t found the right method, support, or structure
• Have an irregular sleep pattern that doesn’t correct itself
• Are ready to make a real effort over the next 6 weeks
• Want to learn how to sleep well again—in a natural and sustainable way
If you read this and think “yes, that’s me” – then the coaching program is likely what you’re missing.
Because the method is evidence-based. And because people change more effectively together than alone.
The coaching program combines:
• CBT-I
• Mental techniques
• Sleep optimization
• Behavior change
• Accountability
• Data-driven feedback
• Personal support
• A sense of safety and structure
It is one of the most effective ways to create lasting sleep improvement—without medication.
You can read more about the research behind it here: https://hvil.app/da/science
Yes, if the sleep issues can be directly linked to work. The Danish Tax Agency states that “…a condition for tax exemption is that there is a concrete work-related reason for the employer to cover the employee’s healthcare expenses. This is because only work-related healthcare expenses are covered by the exemption.” (Source: skat.dk: https://info.skat.dk/data.aspx?oid=1947983)
When does it apply?
When the company can demonstrate that the employee’s sleep problems are related to working conditions (e.g. working hours, mental strain, or demanding work patterns). Hvil is then used to prevent or address these issues.
When is it taxable?
If the sleep problems are not clearly work-related, or if Hvil is offered as general wellness.
Does Hvil guarantee tax exemption?
No. It is the company’s responsibility to document the connection and assess tax treatment according to the rules of the Danish Tax Agency.
If you complete the program and have not achieved improved sleep, we will refund the full cost of the program.
The conditions are as follows:
• The guarantee is evaluated based on the user’s Hvil score.
• At the start, a baseline Hvil score is established.
• If the user has already used the Hvil app, the most recently calculated Hvil score will be used.
• Over the 6-week program, users can calculate new Hvil scores weekly, provided that sleep is recorded daily.
• At least 4 new Hvil scores must be calculated/completed before the 6th coaching session.
• All 6 coaching sessions must be completed within 60 days.
• The average of the new Hvil scores must be lower than the starting score.
• The user must not continue working with the sleep coach after the 6 sessions.
Contact us at support@hvil.app, and we will review your request within one business day.
Hvil® has given me a huge awareness and clear structure for my sleep. I've experienced a calming of the frustrations I used to have around sleep, such as hitting the point where I naturally fall asleep and wake up again.
Gitte, 48 years
Hvil® has had a very positive impact on the quality of my sleep. I have much less awakenings during the night and I also fall asleep faster. So I have experienced a very positive effect from using Hvil® - no doubt about it.
Jeanette, 50 years
I feel that people is in a much better mood when they go to school, and it may be because they have gotten the sleep they need
Jonas, 14 years
Hvil® has helped me understand my sleep habits and improve my sleep quality in a way I never imagined. It's like having your own personal sleep coach in your pocket.
Christian, 31 years
The app helps me understand my sleep habits and has provided me with the tools I need to sleep better. I feel more rested and ready to tackle the day, thanks to Hvil®
Sofie, 33 years
I am very grateful for what the sleep program in Hvil® has given me. It has really made a difference to me and my sleep.
Anita, 55 years
I didn't dare believe that I could sleep well again. I've been at my wits end, but Hvil® has really helped me. Now I often sleep soundly at night.
Mariann, 59 years
It's great that Hvil® is on your phone, so I can use it anywhere, anytime.
Marianne, 43 years
