11 CPAP Alternatives: What Works (And What Doesn’t)

If you’ve been prescribed CPAP therapy, you’ve probably heard it called the “gold standard” for treating sleep apnea. And it’s true — continuous positive airway pressure (CPAP) machines are highly effective at keeping your airway open during sleep.

But here’s the catch: for many people, CPAP can feel uncomfortable, noisy, or just too expensive to maintain. Maybe the mask irritates your skin, maybe the machine keeps your partner awake, or maybe it just feels overwhelming to travel with.

The good news? There are plenty of CPAP alternatives that might help manage sleep apnea symptoms. In this article, we’ll break down both the well-studied and the less-effective options so you can make an informed decision — ideally with your doctor’s guidance.

Before diving into other options, it helps to understand why CPAP therapy is recommended for sleep apnea in the first place. 

CPAP machines work by delivering a steady stream of air pressure through a mask, which keeps your airway open while you sleep. For people with obstructive sleep apnea, this prevents the pauses in breathing that cause loud snoring, restless nights, and daytime fatigue.

Still, CPAP isn’t for everyone. Many people stop using their machine because of:

• Discomfort. Masks can feel bulky, irritating, or claustrophobic.

• Noise. Even newer models can bother light sleepers or their partners.

• Cost. Machines and supplies add up, especially without insurance coverage.

• Travel inconvenience. Carrying a CPAP while flying or camping can be a hassle.

It’s important to remember that sleep apnea isn’t a one-size-fits-all condition. Severity varies, and so do the treatments. If you’re considering CPAP alternatives, the first step should always be a conversation with a sleep specialist. A professional diagnosis and follow-up sleep study can help guide which options are safe and effective for you.

If you’re not tolerating CPAP therapy, your doctor may suggest other clinically backed options. These alternatives are often prescribed after a sleep study and can be tailored to your specific type and severity of sleep apnea.

Not all positive airway pressure devices are the same. Depending on your needs, one of these may work better for you than the standard CPAP:

• BiPAP (Bilevel Positive Airway Pressure). Provides two pressure settings: one for inhaling and a lower one for exhaling. This can feel more natural for people who struggle to breathe out against continuous pressure.

• APAP (Auto-Adjusting Positive Airway Pressure). Automatically adjusts pressure levels throughout the night, responding to your breathing patterns in real time. It’s often more comfortable for people whose sleep apnea severity varies.

• EPAP (Expiratory Positive Airway Pressure). Small, disposable devices placed over the nostrils that create gentle back pressure as you exhale. They’re lightweight and travel-friendly, though not as powerful as CPAP.

Each device has its positives and negatives, and a medical professional should be consulted before you decide to switch from your CPAP or try any positive airway pressure therapy.

A mandibular advancement device (MAD) is an oral appliance. It works by shifting your lower jaw slightly forward, which helps keep the airway open. This prevents the tissues in your throat from collapsing, which reduces snoring and other symptoms of sleep apnea.

Studies show MADs can be effective for people with mild to moderate obstructive sleep apnea — especially if CPAP feels too uncomfortable.

Sometimes, you can combine CPAP treatment with MADs to boost effectiveness. 

Learn more about CPAPs vs MADs.

Instead of moving the jaw, TSDs hold the tongue forward with gentle suction, preventing it from falling back into the airway during sleep. While less commonly used than MADs, they can be helpful for people who can’t tolerate jaw-repositioning devices.

Some people experience sleep apnea only when lying on their back. Specialized pillows can help encourage side sleeping by making back sleeping uncomfortable or by supporting the head and neck in better alignment.

Learn more about positional sleep apnea pillows.

These small devices are worn around the chest or waist. When you roll onto your back, they vibrate gently — training you to return to your side. Like pillows, they work best for positional sleep apnea.

When devices aren’t effective, certain surgeries may be considered. These are usually reserved for people with severe cases or anatomical issues contributing to airway obstruction. Options include:

• UPPP (uvulopalatopharyngoplasty). Removes excess tissue from the throat to widen the airway.

• Maxillomandibular advancement (MMA) surgery. Moves the upper and lower jaw forward, creating more space in the airway.

• Hypoglossal nerve stimulators (e.g. Inspire Device). An implanted device that stimulates the nerve controlling tongue movement, preventing airway collapse.

• Tonsillectomy in children. Enlarged tonsils are a common cause of sleep apnea in kids, and removal often resolves the issue.

Surgery carries risks, requires recovery time, and isn’t always guaranteed to work — plus, it’s costly. 

Still, these procedures can significantly improve sleep apnea symptoms for some people. Speak with your doctor about the pros and cons of sleep apnea surgery.

Most lifestyle changes and home remedies won’t cure sleep apnea entirely. But they can reduce symptoms, make other treatments more effective, and help you feel more rested overall. 

These options are often considered a natural alternative to a CPAP machine, especially for people with mild cases or those looking to complement medical therapies.

Sleeping on your side instead of your back can make a big difference. Back sleeping allows the tongue and soft tissues to collapse backward, blocking the airway. Side sleeping reduces this effect and can ease both snoring and mild apnea symptoms.

Learn more about the best sleep positions for snoring.

Excess weight, particularly around the neck and throat, increases the risk of airway obstruction. Even modest weight loss can reduce sleep apnea severity and improve the effectiveness of other medical treatments. 

Alcohol, sleeping pills, and sedatives relax the muscles of the throat, making airway collapse more likely. Avoiding these substances before bed can reduce both snoring and apnea episodes. 

If you still need some sleep assistance, check out our list of the best over-the-counter sleep aids.

Exercises that strengthen the tongue, throat, and soft palate — sometimes called myofunctional therapy — can help improve muscle tone in the airway. These exercises take time and consistency but may reduce symptoms in people with mild sleep apnea.

Blocked nasal passages don’t directly cause sleep apnea, but they can make symptoms worse. 

Congestion can be caused by allergies, hayfever, or colds. These issues can cause snoring, worsen apnea symptoms, and ruin your sleep quality. 

You might find it helpful to use saline rinses, nasal dilators, or allergy medication. While this won’t fix sleep apnea, it can help you breathe better, which is essential for a good night’s rest.

Not every product marketed as a CPAP alternative has solid science behind it. In fact, some can be unsafe if used in place of proven treatments. It’s important to know which options to avoid so you don’t waste money — or risk your health.

• Herbal “cures.” While certain herbs may promote relaxation, there’s no clinical evidence that teas, tinctures, or supplements can treat sleep apnea.

• Snoring sprays. These often claim to “open the airway” but are only useful for short-term snoring relief, not chronic snoring or sleep apnea.

• Mouth tape. Marketed as a way to encourage nose breathing, this can be dangerous for people with sleep apnea. Blocking your mouth without addressing airway obstruction could actually worsen breathing issues during sleep.

These options may seem tempting, especially when they promise quick fixes. But sleep apnea is a medical condition that requires safe, effective management. Relying solely on unproven remedies could leave symptoms untreated and increase your risk of long-term complications.

CPAP therapy remains the gold standard for treating sleep apnea, but it’s not the only option. 

With so many CPAP alternatives available, it’s easy to feel overwhelmed. The right choice depends on your unique situation — including the type and severity of your sleep apnea, your comfort level, and your budget.

Key factors to consider when evaluating CPAP alternatives include:

• Your type of sleep apnea. Obstructive and central sleep apnea require different approaches, so an accurate diagnosis matters.

• Comfort and usability. The best therapy is the one you’ll actually use night after night, rather than once in a while.

• Cost and affordability. From custom oral appliances to surgical procedures, the price can vary widely. Always weigh long-term expenses like replacements and follow-ups.

• Doctor’s recommendation. Speak to your doctor or a sleep specialist, who can guide you to options that are both safe and effective for your needs.

A professional sleep study is essential before making changes. It not only confirms your diagnosis but also helps your care team measure how well a new treatment is working. That way, you can find an approach that improves your sleep without compromising your health.

The content in this article is for educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of a licensed healthcare provider with any questions you may have regarding a medical condition or treatment options. Please consult a qualified healthcare professional for personalized medical advice or concerns about snoring, sleep disorders, or related health issues.