Sleep Apnea Treatments for Better Sleep Quality

Loud snoring, waking up tired, and morning headaches can be “you just get older” until it begins to impact your entire day. You might fall asleep in meetings, become grumpy by lunchtime, or fret about driving home after a night of poor sleep. Many people are searching for sleep apnea treatments to address these issues.

Over the long term, untreated sleep apnea may also bump up blood pressure and increase heart risks.

This guide narrows the field to treatments for obstructive sleep apnea (OSA), the most common type, when the airway becomes restricted or collapses during sleep. Your test results, your body weight, how you sleep, and how comfortable you are with devices will determine the best plan for you.

If you have cast about and quit, well, so has everyone. Many require more than one attempt, or more than one option, until sleep starts to feel normal again.

confirm the diagnosis and understand what your results mean

Treatment is most successful when the diagnosis is firm and the severity obvious. OSA is not simply “a lot of snoring.” It’s not fragmented sleep that leads to deep breathing pauses (or shallow breathing) that rob your body of oxygen and pull your brain into lighter states trying to intercept.

You can sleep for eight hours and wake up feeling like you ran a marathon.

The majority of sleep studies include an AHI (apnea-hypopnea index). In short, AHI is simply how many times breathing events occur per hour. Larger numbers usually indicate more health risk and a greater need for treatment.

While exact cutoffs can vary by lab, many reports group OSA like this:

• Mild: about 5 to 14 events per hour
• Moderate: about 15 to 29 events per hour
• Severe: 30 or more events per hour

You may need to be tested for it in a sleep lab (polysomnography) or at home with a home sleep apnea test. In-lab testing takes more signals (including sleep stages) than home testing, so it can identify issues beyond OSA. Home testing can be a good option for many adults, but it’s not one-size-fits-all. For a simple explanation of testing options and what clinicians are seeking, see Best Temperature for Sleep.

If you’re wondering whether it’s worth getting checked, here’s a quick snapshot of common symptoms and risk factors that often show up together:

• Loud snoring, choking, gasping, or witnessed pauses
• Waking with dry mouth, headaches, or a “hungover” feeling
• Daytime sleepiness, brain fog, low mood, or irritability
• High blood pressure
• Larger neck size, weight gain, or menopause-related changes
• Chronic nasal blockage, allergies, or frequent congestion
• Alcohol close to bedtime (it relaxes throat muscles)

If this sounds familiar, start with your primary care clinician or a sleep specialist. A good plan begins with the right label.

Home sleep tests and wearables: what they can and cannot tell you

“When it comes to obstructive sleep apnea, these home tests can be convenient and very accurate for most adults with suspected moderate to severe OSA,” Dr. Mann said. They typically monitor breathing, oxygen, and effort.

What they do not assess very well is how long you actually slept and which sleep stages you achieved, so results may underestimate the severity of a problem if the gadget falsely presumes that you were asleep for longer than you actually were.

Wearables might be of some early warning use. If your watch continues to flag low oxygen or restless nights, that’s reason to pay attention. But it can’t diagnose sleep apnea, and it can’t let you know which treatment is right for you.

If your symptoms continue, or if your partner continues to witness periods of not breathing, the next step is easy—get a comprehensive sleep test and discuss the results with a clinician.

Why severity, sleeping position, and nose breathing change the treatment plan

OSA is not the same for everyone. Some people are “positional,’’ meaning apnea is very much worse on their back. But some face more difficulties just due to the fact that they can’t breathe through their nose, which makes wearing any type of mask or mouth device more difficult.

Embellishments may enhance the efficacy of your main treatment:

• If back-sleeping worsens your apnea, a side-sleep strategy (like a body pillow or positional device) can help.
• If congestion is constant, treating allergies and nasal irritation can improve comfort with CPAP masks and oral devices. Ask your clinician what’s safe for you (saline rinses, sprays, or allergy meds).
• If you’re a mouth breather, a different mask style or a chin support may matter more than pressure changes.

These details aren’t small. They often decide whether a treatment feels doable at 2:00 a.m.

The most proven sleep apnea treatments (and how to make them easier to stick with)

A comfortable CPAP setup with humidification, 

If you insist on the cleanest track record, positive airway pressure remains the front-runner. CPAP and APAP address the root cause of OSA while you sleep by preventing the airway from collapsing. When it is successful, it can relieve snoring quickly and increase daytime alertness, blood pressure, and overall sleep quality.

The hard part is not knowing that it works. The hard part is using it consistently.

Leak tracking, breathing events, and hours of use are all monitored by many newer machines. But that data is valuable because it takes you from guessing to knowing. If your initial configuration stinks, that doesn’t mean CPAP “failed.” It’ll typically indicate that the mask, humidity, or pressure settings are off. If you just want a general list of established solutions, including CPAP and oral appliances, see the 8 Best Sleeping Accessories.

A few comfort reminders that change the experience for a lot of people:

• Expect an adjustment period. Wearing a mask can feel strange, even if it’s helping.
• Fix leaks before you assume the pressure is wrong.
• If you feel worse after starting therapy, don’t tough it out in silence. Call the sleep clinic or durable medical equipment provider. Small changes can make a big difference.

One safety note: don’t change clinical pressure settings on your own unless your clinician tells you to. Pressure that’s too low can leave events untreated, and pressure that’s too high can cause discomfort and more leaks.

CPAP and APAP: why they work, and common problems you can fix

CPAP delivers steady airflow; APAP adjusts pressure within a set range. Both act like a gentle “air splint” that holds the throat open.

Common problems are real, and most have practical fixes:

• Dry nose or sore throat: Heated humidification often helps, and so can a heated tube if your air feels cold.
• Mask leaks: Leaks can happen from the wrong size, worn cushions, or facial hair. A refit, a different cushion, or a different mask style can help.
• Claustrophobia: Practice while awake for 10 minutes, sitting up, breathing slowly. Your brain learns the mask is not a threat.
• Pressure discomfort: Many machines have a ramp feature that starts lower and rises gradually. If you still struggle, ask for a peer review.
• Skin marks or irritation: Mask liners, strap covers, and gentler tightening can help. Over-tightening often makes leaks worse, not better.

Mask choice matters more than most people expect. Nasal pillows can feel light and open. Nasal masks work well if you mostly breathe through your nose. Full-face masks can help if you mouth-breathe or have frequent nasal blockage. The “best” mask is the one you’ll wear.

Oral appliances (mouthguards): a smaller option for some people

For mild to moderate O.S.A., or for people who cannot tolerate using C.P.A.P., an oral appliance may be a good next step. The most common is mandibular advancement, in which the lower jaw is gently moved forward to maintain an open airway.

This isn’t your low-grade, boil-and-bite mouthguard. For long-term therapy, you’ll generally want a custom-made device from a trained dentist who specializes in sleep medicine. Size and follow-up count, because an appliance that’s “good enough” can be uncomfortable and less effective.

Possible downsides include jaw soreness, dry mouth, and gradual tooth movement. Many people do well once it’s adjusted, but you should plan on follow-up visits. It’s also smart to confirm it’s working with repeat sleep testing, because feeling better doesn’t always match the numbers.

If you’re looking for a plain-language overview of non-CPAP options, including oral appliances, SleepApnea.org’s CPAP alternatives guide is a helpful starting point.

Beyond masks: lifestyle changes, medications for weight loss, and other newer options

Some OSA is due to airway anatomy, and some is fueled by weight, alcohol, sleep position, and nasal airflow. In the middle is probably where most people land. Which is why “one treatment” often becomes a plan with components.

Lifestyle intervention is not a punishment, and it is not a panacea. They’re supports that may decrease the severity of an event, decrease snoring, and make CPAP or use of an oral device easier. Little modifications accrue, particularly when you’ve adhered to them long enough to start seeing a distinction.

Then there is enormous news in medication. As of January 2026, besides diet and exercise, the US FDA approves tirzepatide (Zepbound) for adults with moderate-severe OSA and obesity. This may decrease the severity of OSA for some people, mainly due to significant weight loss. It’s not for everyone and requires medical supervision, but it is now part of real-world discussion on treatment.

Habits that can lower sleep apnea severity and boost daytime energy

If you’ve felt stuck, start with changes that have a good chance of improving sleep without turning your life upside down.

A small weight loss (5 to 10 percent of your current weight) can help to reduce airway collapse and increase energy in some people. Side-sleeping often helps positional apnea. Taking a break with the booze right before bedtime may decrease snoring and the associated “floppiness” of airways. And treating nasal congestion offers relief in both comfort and airflow. The inflammation in the upper airway can decrease when quitting smoking. A regular sleep routine encourages deeper sleep and improved daytime alertness.

A simple 2-week mini-plan:

• Pick one change that improves breathing (side-sleeping, alcohol cutoff time, or nasal care).
• Pick one change that improves recovery (sleep schedule, morning light, short daily walk).
• Write down your symptoms for 14 days: snoring reports, morning headaches, energy, and any blood pressure readings.

This isn’t about perfection. It’s about getting useful feedback from your own body.

Medication and future treatments: what’s real now and what’s still coming

The most significant drug update is the arrival of tirzepatide (Zepbound). The F.D.A. approved it in December 2024 for moderate-to-severe O.S.A. in adults with obesity when used along with diet and exercise. In trials, a lot of patients lost substantial weight and watched sleep apnea severity fall off with time. If you are eligible, that may be worth considering as part of a full plan—not a stand-alone solution.

Other treatments are also on the horizon, but they’re not approvals. AD109, a once-daily pill containing both oxybutynin and atomoxetine, has announced Phase 3 data demonstrating significant reductions in sleep apnea events. The company has previously said that it plans to file with the F.D.A. in the first half of 2026. The combination (dronabinol and acetazolamide) is being studied in the IHL-42X trial, recently granted FDA Fast Track designation in December 2025, aimed at expediting development.

A careful bottom line: clinical trials are promising, but they’re not the same as an approved prescription. Don’t buy sleep apnea drugs online without a clinician, and don’t assume a “sleep apnea pill” is right for your health history.

When devices and habits aren’t enough: surgery and implant options to ask about

Some people have done everything “right” and still suffer, particularly when anatomy is a primary driver or when CPAP (continuous positive airway pressure) and oral appliances aren’t tolerated. Then it makes sense to have a discussion about surgery or implantable devices.

These options require careful screening. It’s a mixed bag—and you will still require follow-up testing to confirm an improvement. Conceptually, you can think of this path as the process of remodeling a house. The aim is to open the airway and improve airflow, but the tactics depend on where a particular patient’s bottleneck may be.

In the US, insurance frequently requires documentation of severity, prior tries (CPAP for example), and prior authorization. That can be annoying, but it’s also an indication that these treatments are selected and performed thoughtfully.

Airway surgery and jaw procedures: who might benefit and what recovery is like

Surgery can focus on the nose (to maximize airflow), soft palate, tonsils, tongue base, or jaw. This includes nasal surgery for structural obstruction, tonsillectomy in some adults, surgeries to palate tissue that is prone to collapse, and maxillomandibular advancement in adults with severe conditions.

Recovery depends on the procedure. “With nasal surgery, your biggest issues will be congestion and healing time,” Dr. Branham said, adding that jaw surgery amounts to a bigger commitment with more recovery time. The key is shared decision-making, she said: Understand what the goal is, the risks, and what success looks like for you.

Implantable nerve stimulation: a mask-free option for some CPAP-intolerant people

The hypoglossal nerve stimulation treatment is mask-free, and it’s offered for a certain population of patients who are not able to tolerate CPAP. A device that is inserted and worn at night, stimulating the muscles of the tongue so that the airway remains more open.

Brand names you might hear include Inspire or Nyxoah. Newer systems are also emerging. As of early 2026, the Genio system was recently FDA approved and reported to be in its first clinical use in the US, and LivaNova’s aura6000 is still undergoing clinical evaluation. An individual’s eligibility depends on factors like severity of OSA, body weight, and airway anatomy, and it usually demands a procedure along with sleep testing to achieve results.

If an implant appeals to you, consult a sleep specialist and prepare for quite a structured screening.

Conclusion

Sleep apnea doesn’t just steal quiet nights; it steals good mornings. The most reliable path starts with confirming your diagnosis and severity, then choosing a treatment you can use consistently. For many people, that means CPAP or APAP with comfort tweaks and close follow-up. For others, a custom oral appliance fits better. Supportive habits, especially weight management, side-sleeping, and less alcohol at night, can lower symptom load and make any device easier.

As of January 2026, weight-loss medication can also be part of sleep apnea treatments for adults with obesity, and new pills are moving through trials, but they still need careful medical guidance. If devices and habits aren’t enough, surgery or nerve stimulation implants may be worth asking about.

Track your symptoms, schedule follow-ups, and get repeat testing when treatment changes. Don’t settle for feeling tired every day. Talk with a clinician and bring your questions.

Estimated reading time: 12 minutes

• High Blood Pressure
• 8 Best Sleeping Accessories for 2025: Transform Your Sleep
• Better Sleep
• How to Stop Stress-Related Hair Loss
• Sleep Habit Tracker: Build a Routine That Actually Improves Your Sleep