Your Free Online Course to Tackle Sleep Disorders

Do you long for a good night’s sleep? With our HelloBetter sleep course, you can put problems falling and staying asleep firmly to rest. Within a short time you will learn helpful strategies to wake up in the morning feeling refreshed and rested. All public and many private health insurance providers cover 100 percent of the costs for HelloBetter Sleep.

Get a prescription

Personal support

A qualified psychologist accompanies you during the course.

Proven approach

Therapeutic strategies to improve your sleep quality.

High data protection standards

Strictest health data protection and certified data security according to ISO 27001.

Put sleep disorders to rest with HelloBetter

Course duration: 12 weeks
Free of charge on prescription
Online and in the app

This course is suitable for you if…

- you have trouble getting to sleep or staying asleep
- you suffer from waking up too early in the morning
- your sleep problems are interfering with your daily life and you feel weak and exhausted
- you think about your sleep a lot and it worries you

Get this course free on prescription

Proven to alleviate sleep problems

Our online sleep course is based on cognitive behavioural therapy techniques. In a clinical study, HelloBetter Sleep proved its effectiveness against insomnia:

After completing the sleep course, 79.7% of participants reported a significant reduction in sleep problems.
The benefits were still present six months after the end of the course.
Immediately after completing the course, an improvement in the quality of sleep was also observed; participants were better rested and ruminated less
Over 91% of the study participants would recommend the online course to a friend.

3 additional studies (RCT) confirmed the effectiveness of HelloBetter Sleep.

How our online course works

Course units
A total of 8 online course units, each lasting around an hour, that you can easily fit around your daily life.
Sleep diary
Keep track of your sleep quality and get personal feedback on your entries every week.
Psychological content
With texts, videos, audio content and exercises, the course holds plenty of variety, as well as being effective.

Through a variety of methods, you will learn…

- to better understand your own sleep and the causes of your sleep problems
- how to lastingly improve your sleep with effective strategies
- how to reduce the burden of unpleasant thoughts and rumination
- how to relax in order to fall and stay asleep more easily
- how to improve both your sleep and your mood with the help of “energisers”
In 6 optional modules you can also acquire skills such as:
- switching off so that you can relax after work
- building habits for long-term health
- improving your work-life balance through better time management
- dealing with unpleasant feelings
- purposefully tackling and overcoming problems
- boosting your self-esteem and treating yourself with love and kindness

A peek inside the Sleep course units:

1. Observe my sleep

In the first course unit, we will explore together how your sleep problems arose and what you can do to free yourself from them.

2. Change my sleep pattern

Next, we will actively address your sleep problems. You will learn a highly effective method to improve your sleep – restriction of time in bed.

3. Stay on the ball

Assess your experiences so far and learn more tips and tricks about restricting your time in bed. We also share some ideas on taking good care of yourself.

4. Change my sleep habits

This course unit is all about creating the right conditions for a healthy night’s sleep.

5. Understand my thoughts

What do thoughts have to do with feelings and how do they affect your sleep? Learn more about the power of thoughts and how you can harness them to sleep soundly.

6. Reduce rumination

Often we have thoughts running around in our heads, preventing us from sleeping. We show you step by step how to successfully break this cycle of rumination and prevent it from happening.

7. Learn to relax

Relaxation and restful sleep go hand in hand. Discover which relaxation technique suits you best.

8. Plan my future

Over the past weeks, you have actively improved your sleep habits. Now we will help you develop a plan for the future to make all the changes stick.

What our users say

Over 50,000 people have completed our online courses to date.

Sandra 39

I’ve struggled with sleep issues for a long time, and nothing has helped me as much as this online course. The feedback is always super helpful, and I feel really supported. I know I’ll get quick help and tips if I run into any problems. I’d recommend this course to anyone dealing with sleep problems.

Jenny 27

After taking the course, I feel much more empowered and in control of my sleep issues. I now have a set of techniques I can use, so I’m no longer at the mercy of my sleep problems.

Janette 60

It might sound dramatic, but it completely changed my life. After 20 years of poor sleep, I finally enjoy going to bed again. I can fall asleep and wake up at normal times. It’s incredible, and I didn’t think it would actually work. I want to thank everyone on the team for their amazing support!

Maria 43

I feel so much better now. I’ve overcome my fear of not being able to fall asleep. I’m happy to go back to work and confident that I can get through the day even without sleep. The course was really effective and helped me fall asleep without needing sleeping pills. I’m taking better care of myself and feel much healthier.

Johann 56

I really enjoyed the online course. I didn’t think an online course could make such a big difference, but I’m really pleasantly surprised.

Marlene 51

My sleep problems are finally being taken seriously, and I’m getting practical strategies I can actually use. After three years of going from doctor to doctor, trying medications, and getting conflicting advice, this has been a blessing. Thank you so much for this online therapy course!

Judith 50

Looking back, I have to admit that I started this online course feeling hopeful but also skeptical about whether an online therapy course could actually work. Now, I’m pleasantly surprised by how much progress I’ve made in just a few weeks. I fall asleep faster, rarely wake up at night, and no longer lie in bed overthinking. (…) Even my family and friends have noticed that I’m feeling better.