Frequently asked questions

Hvil® is an app that helps you understand what affects your sleep, and gives you the tools to establish new habits, thoughts and behavior around your sleep so you can sleep better.

Yes, Hvil® is available in App Store and Google Play. Click here to get started.

Hvil® is based on cognitive activities that aim to improve sleep habits, sleep efficiency and sleep in general.

Hvil® is based on non-medical aids and consists of a combination of advice, guidance and activities aimed at providing the user with more and better sleep.

The effect of these advice and guidance therefore does not have side effects that medical treatment can cause.

Hvil® consists of tools and activities that will help you get better sleep. One of the component in a sleep program is called sleep restriction.

Sleep restriction assigns you a sleep window which typically means that you must limit your sleep for a period of time. Side effects that you may experience with sleep restriction include:

• A temporary increase in sleepiness and fatigue

• Decreased alertness and reaction time

• Reduced motivation/energy 

• Headaches

• Side effects typically subside as sleep improves.

• Side effects typically reduce as your sleep improves.

We do not recommend sleep restriction for you where the side effects may be a safety concern (e.g. fatigue/reduced alertness in long-term drivers, brain surgeons, etc.).

Similar side effects such as temporary increase in sleepiness, fatigue and decreased alertness may also occur with stimulus control.

NOTE! When we put together a sleep programme for you, we will ask you a series of questions that will help us to assess, whether sleep restriction fits in with your lifestyle.

Hvil® is for anyone experiencing poor sleep and is designed to help you track your sleep history and assess your sleep quality.

Hvil® offers advice, guidance and tools to help you get even more and better sleep, which can benefit everyone.

A sleep program consists of daily activities, that help you get better sleep habits.

It takes time and effort to change habits and it's different from person to person, how long it takes.

The length of your sleep program is depended on how your sleep develops, which is a mixture of establishing new habits, thoughts and behavior around your sleep.

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.

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:

1. Go to Settings" > "Do Not Disturb" (Can also be called "Focus").

2. Go to "Allowed Notifications"

3. Here you add Hvil®

For those of you who have an Android

More information coming soon.

Hvil® is available in App Store and Google Play. Click here to get started.

But hurry up! Right now you can get a limited time offer on a sleep program in Hvil®.

With a sleep program

Hvil® Sleep Program consists of a series of daily activities that help you understand what affects your sleep and give you the tools to establish new habits, thoughts and behavior around your sleep so you can sleep better.

Without a sleep program

Without a sleep program, 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 assess the quality of your sleep.

Hvil® is your personal sleep diary and helps 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.

A sleep program in Hvil® Sleep consists of multiple daily activities, that can help support better sleep.

The activities are in 5 categories and include sleep hygiene, sleep optimization, relaxation and cognitive activities.

You can get started with a sleep program by upgrading your Hvil® account to premium.

The length of your sleep program is depended on how consistent you are in completing your daily activities.

If you don't complete all of your activities every day, it will naturally take you longer to complete the program.

However, Hvil® does not promise a miracle cure. It takes time to get sleep better habits, but we know that the results are long-lasting.

The first thing you need to do is download Hvil® in App Store or Google Play.

If you need more information, you can find a step-by-step guide right here.

Hvil® Sleep Program contains sound exercises where we recommend that you find a place where you can concentrate and be undisturbed.

Headphones can make it easier to concentrate.

The purpose of a sleep window is to increase your sleep pressure, so that the time you spend in bed is time you spend sleeping.

Hvil® tailors the optimal sleep window for you based on your data. Your sleep window is adjusted each week so you have time to get used to it gradually.

Many people find it very challenging to keep to their sleep window - and that's perfectly normal.

The disadvantage of an adapted sleep window is that you will probably feel more tired during the day, and especially in the evening, than you usually do. This is unavoidable and is precisely one of the main points of sleep restriction. It is known that this reset can be highly effective and although the cost is sleepiness and fatigue - especially at first - persistence will pay off.

Hvil® subscriptions are linked to your iOS/Android account. To cancel a subscription, please read the guide that matches your device, and follow the steps.

iOs guide

1. Close the Hvil® app

2. Open the iOS settings app

3. Tap your name

4. Tap “Subscriptions” (
NOTE: If you don't see "Subscriptions," tap "iTunes & App Store" instead. Then tap your Apple ID, tap View Apple ID, sign in, scroll down to Subscriptions, and tap Subscriptions.)

5. Tap the Hvil subscription you want to cancel

6. Tap “Cancel Subscription“

Android guide

1. Close the Hvil® app

2. Open the Google Play Store app

3. At the top right, tap the profile icon

4. Tap “Payments & subscriptions”

5. Tap “Subscriptions”
 (NOTE: If you don't see "Subscriptions," tap "iTunes & App Store" instead. Then tap your Apple ID, tap View Apple ID, sign in, scroll down to Subscriptions, and tap Subscriptions.)

6. Tap the Hvil subscription you want to cancel

7. Tap “Cancel Subscription“

If you don’t see Cancel Subscription, the subscription should already be canceled and won't renew.

NOTE: Cancelling a subscription must be done 24 hours before the end of a subscription period.