CPAP Alternative: Real Options for Sleep Apnea Without the Machine

When you’re told you need a CPAP machine, a device that delivers continuous air pressure to keep your airway open during sleep. Also known as continuous positive airway pressure therapy, it’s the gold standard for treating obstructive sleep apnea—but it’s not the only option. Many people quit using it because it’s noisy, uncomfortable, or just feels claustrophobic. The good news? There are effective CPAP alternatives that work for mild to moderate cases—and even some severe cases when used right.

One of the most common alternatives is an oral appliance, a custom-fitted mouthpiece that shifts your jaw forward to prevent airway collapse. These are smaller than CPAP machines, silent, and easy to travel with. Dentists who specialize in sleep medicine fit them, and studies show they reduce apnea events by 50% or more in people who can’t tolerate CPAP. Another option is positional therapy, a simple method that trains you to sleep on your side instead of your back, where gravity pulls your tongue and soft tissues into your airway. Some people use special pillows, wearable alarms, or even sew a tennis ball into the back of their pajamas to stay turned over.

Then there are the less obvious tools: nasal dilators, strips or internal devices that open nasal passages to improve airflow, which help if your main issue is nasal congestion. Weight loss, avoiding alcohol before bed, and quitting smoking also make a measurable difference—especially when combined. For people with mild sleep apnea, these changes alone can cut symptoms in half. And if you’ve tried CPAP and gave up, you’re not alone. Up to 50% of users stop using it within the first year, according to sleep clinics.

What works for one person might not work for another. That’s why the best approach starts with a proper diagnosis—not just a snoring complaint, but a sleep study to measure how bad your apnea really is. If your oxygen levels drop dangerously low at night, CPAP might still be your safest bet. But if your numbers are moderate or you have mild obstruction, you’ve got real choices. Some people use oral appliances at night and positional therapy on weekends. Others combine nasal strips with weight loss and see better results than they ever did with CPAP.

The goal isn’t just to stop snoring—it’s to get restful sleep, lower your risk of heart disease, and feel alert during the day. You don’t have to suffer through a mask and hose if there’s another way. Below, you’ll find real stories and evidence-backed options from people who found relief without CPAP. Some switched to devices. Others changed their habits. A few did both. No magic bullet, but plenty of practical paths forward.