While advice for better sleep is abundant, ranging from keeping your phone in another room to using blackout curtains and white noise machines, these “hacks” are insufficient when sleep apnea is involved. The problem after you fall asleep cannot be fully offset by simple bedtime tricks.
For those diagnosed with or suspecting they have sleep apnea, the primary concern shifts from how fast you fall asleep to whether your sleep is genuinely restorative.
Obstructive sleep apnea (OSA) leads to repeated breathing interruptions or reductions during the night, causing blood oxygen levels to drop and frequent brief awakenings that ruin sleep quality. A significant number of cases are believed to go undiagnosed. Without treatment, OSA is associated with serious health risks such as heart disease, cognitive decline, diabetes, and a higher chance of accidents due to persistent tiredness.
The gold standard treatment is , which delivers pressurized air to maintain an open airway during sleep. However, as noted by , a dentist from Austin focused on dental sleep medicine, CPAP is not suitable for all patients. Even for those who use it, clinical adherence is measured at only four hours per night, four nights weekly—far less than a full night’s sleep.
Although more intensive solutions like jaw surgery or implants are available, they are expensive and not a practical or desirable choice for many. The initial step remains a correct diagnosis and advice from a doctor or sleep expert.
For individuals seeking extra help, we consulted three sleep specialists for their recommended tools and devices to enhance sleep quality, with benefits that can begin immediately.
Positional Pillows
“Snoring and obstructive sleep apnea are frequently more severe when sleeping on one’s back. A standard conservative method is positional therapy, which encourages patients to avoid back-sleeping. While various aids are available, people often begin with a simple solution like using pillows to prevent rolling onto their back.”
– , Professor of Head and Neck Surgery at the David Geffen School of Medicine at UCLA
Nasal Strips & Dilators
“External nasal strips and internal nasal dilators can decrease nasal resistance, potentially reducing snoring or mild breathing obstructions for certain individuals, especially those with congestion or narrow nasal passages.”
, Triple-Board-Certified Pulmonary, Critical Care, and Sleep Medicine Physician
Saline Rinses & Nasal Sprays
“Routine saline rinses and, if suitable, medicated nasal sprays can enhance nasal airflow and improve tolerance for Positive Airway Pressure (PAP) therapy or oral appliances,” Kole adds.
Oral Appliances
“Custom-fitted, adjustable mandibular advancement devices (MADs) are worn on the teeth to gently pull the jaw and tongue forward, which physically widens the airway. They are especially beneficial for mild-to-moderate OSA or for patients who cannot use PAP therapy,” Kole states.
Kole stresses that sleep apnea tools and devices work best when selected carefully, based on a person’s specific physical structure, symptom severity, and individual preferences. A universal approach does not exist for managing sleep apnea.
Consulting with a physician or sleep specialist is key to identifying the most suitable options for your situation.
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