GET.ON Recovery

Description:

The GET.ON Recovery course is made up of 6 lessons delivered through text, video and audio files, each taking around 45 minutes to an hour to complete. Each lesson contains information, examples and interactive problem solving exercises. The course is designed to be completed at a rate of either one or two lessons per week, with the content of the lessons being implemented in the time in between. The course is based on cognitive behavioural therapy, including techniques including sleep restriction, stimulus control, reducing rumination and improving sleep hygeine. A sleep diary is completed by users throughout the course to monitor progress. Subscription gives 12 months access to the program. Three levels of support are offered; unsupervised, with coaching (answering questions on course content) or intensive coaching (detailed feedback after each lesson). 

Service URL:

https://geton-institut.de/shop/get-on-regenerationstraining-fuer-besseren-schlaf/

Agency Responsible:

GET.ON Institute.

Details

Format:

Website.

Intervention Type:

Psychological – CBT.

Course Length:

Long (more than 5 modules). 6 lessons

Support Option:

Clinical support. in supervised versions, self-directed course also available

Target Audience

Primary Category:

Sleep / insomnia.

Target Audience:

Adult.

Language:

German.

Access

Fee:

Fee-based. Self-directed - 69 Euros, with coaching - 127 Euros, with intensive coaching - 299 Euros

Access:

Closed: Fee required.

Contact Details:

kontakt@geton-institut.de

Research evidence

Research Trials:

2

Research RCTs:

2

Outcome Summary:

GET.ON Recovery has been tested in an RCT (1) with a sample of German teachers with significant clinical insomnia complaints (N=128) against a waitlist control group. The intervention group received support through the course via weekly contact with a coach, who provided personalised feedback and answered questions regarding course content. The intervention group saw significantly better improvements in insomnia severity with a large effect size d=1.45, with results stable at 6 months. 35.9% of the treatment group were free of symptoms at post treatment, compared to 6.3% of the control group. 

A similar RCT was carried out (2) with N=128, also drawing its sample from German teachers with the same inclusion criteria. This study looked at the efficacy of the unsupervised version of the course compared to a waitlist control condition. In this study the intervention group again performed better than controls, with significantly better improvement seen in severity of insomnia at post-treatment with a large effect size d=1.37, stable at 6 month follow up. This indicates that the unsupervise version of the course is effective and is capable of producing similar results to the supervised version.  

Recommended rating, reviewer 1:

Recommended rating, reviewer 2:

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Research paper citations

(1) Thiart, H., Lehr, D., Ebert, D. D., Berking, M., & Riper, H. (2015). Log in and breathe out: internet-based recovery training for sleepless employees with work-related strain–results of a randomized controlled trial. Scandinavian journal of work, environment & health, 164-174.

(2) Ebert, D. D., Berking, M., Thiart, H., Riper, H., Laferton, J. A., Cuijpers, P., ... & Lehr, D. (2015). Restoring depleted resources: Efficacy and mechanisms of change of an internet-based unguided recovery training for better sleep and psychological detachment from work. Health Psychology, 34(S), 1240.