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My husband snores.
For the past 12 years I have faithfully kissed him goodnight, rolled over, and shoved on noise cancelling headphones. And while 12 years ago that was okay, but two kids, three animals, and some iffy cholesterol levels later it’s time to actually take a look at sleep apnea solutions. Thankfully it’s not just Darth Vader masks – these days the CPAPs are smaller, the mouthguards fit better, and there are even some daytime solutions to help him (and me) finally get a good (and quiet) night’s sleep.
But First: What is Sleep Apnea?
Sleep apnea isn’t just “loud snoring.” It’s a diagnosed sleep disorder where your breathing actually stops and starts throughout the night. Sometimes it’s just a few seconds, sometimes longer – but either way, your brain and body aren’t getting the steady oxygen supply they need. And that means you’re not waking up alive, awake, alert, and enthusiastic. You’re probably waking up with morning brain fog and battling headaches with a cup of coffee (instead of water).
Sleep apnea is a diagnosed condition – which means the recording on your iPhone of your husband snoring isn’t enough to get medical intervention. Instead you are diagnosed with a sleep study, either in a lab or with an at-home sleep test. Neither are the most comfortable, but it’s the most important first step towards creating a snore-free home.
Okay, they got the Diagnosis, Now What?
Let’s start with something that may seem like basic knowledge but is still important to remember: there are levels of severity to sleep apnea just like there are in other medical diagnoses. Also: I am not a doctor. Just a wife who went down a rabbit hole to see what options would work best for our family.
There are a lot of treatment options for people diagnosed with sleep apnea, the most well known (and a quick reddit search, looks like the most disliked) is a CPAP machine. You know – the thing that’s basically a leaf blower for your face? All kidding aside, a CPAP is a cool (if slightly uncomfortable) machine that works as a steady air pump for your airway. It delivers a constant stream of pressurized air through a mask that helps keep your airways open all night, resulting in fewer apneas, less snoring, and a shot of waking up rested instead of feeling like you got hit by a truck.
Pros of a CPAP Machine?
- It actually works. If your sleep apnea is more than just “mild snoring with extra drama”, CPAP is the gold standard.
- Hello, energy. With steady oxygen all night, you wake up less like a zombie and more like a human.
- Long-term payoff. It lowers your risk for scary stuff like high blood pressure, heart problems, and stroke.
Cons?
- Mask life is….a lot. Having something strapped to your face with a hose attached isn’t exactly romantic bedtime vibes.
- It’s needy. You’ve got to clean it, replace parts, and generally babysit. The one my husband has takes special water, found in the – you guessed it – baby aisle. (Nope, not joking.)
- Travel buddy? Sure, but it’s bulkier than tossing a mouthguard in your bag.
…. Mouthguard?
Oh. Hey. That’s another option for people diagnosed with sleep apnea.
But first: these are NOT the mouthguards you buy at Walmart for $5.99 for hockey season. These oral appliances are better referred to as MADs (mandibular advancement devices). And since we’re talking about sleep apnea and not just snoring, I’m going to stick with MADs that you get from sleep-trained dentists, not the anti-snoring ones you can find online without a diagnosis.
Want to learn more about anti snoring options you can look at without having apnea? I cover a few of the most popular options here.
A MAD works by doing something pretty simple: it nudges your lower jaw forward a few millimeters while you sleep. That tiny shift keeps your airways at the back of your throat from collapsing – think of it like a jaw forklift vs. the leaf blower of the CPAP machine.
MAD pros?
- No hoses, no hum. Just a small device in your mouth – way less drama than strapping on a mask.
- Travel-friendly. Toss it in a case and go. Way easier than packing a mini robot for your nightstand.
- Partner approved. Usually cuts down snoring big time, so everyone gets more sleep.
Cons?
- Jaw drama. Some people get sore jaws, shifting teeth, or bite changes over time.
- Not a cure-all. Works best for mild to moderate apnea – may not cut it if yours is severe.
- Pricey little thing. Custom ones run $1,000 – $2,000, and insurance doesn’t always play nice.
Okay, I know I said I wasn’t going to talk about the mouthguards you can buy online, but since you’re here because you also went down the Google rabbit hole, let me share what I did find:
- Pro: they are cheap, fast, and no dentist visits.
- Con: they’re not custom-fitted to your YOUR jaw, so they’re less effective and more likely to cause jaw pain, tooth shifting, or just end up collecting dust in your nightstand.
Think of treating your apnea like running a marathon – do you want to have $10 knock offs from the drugstore, or set of custom-fit Nikes?
So. We’ve covered the two big things that pop up at 3 am when your partner is snoring and those headphones you have on just aren’t stopping the zzzzzs from hitting your eardrum. But I want to talk about one more option: an FDA-approved daytime treatment that looks a little sci-fi but is giving promising results.
Currently there’s only one of these on the market (but there are other similar options, but this is the only one that is FDA Cleared): the eXciteOSA. The cool thing? You wear it for 20 minutes during the day while it does a crossfit workout on your tongue by delivering tiny electrical pulses.
Yup, I said it. And it does sound weird. But there’s science behind the idea: those pulses strengthen the muscles in your tongue and airway so they don’t collapse as easily when you sleep. Think of it like physical therapy for your airway, instead of strapping on a mask or popping in a guard.
It’s FDA-approved for mild sleep apnea and snoring, and the studies are showing that it helps people reduce their snoring without having to wear anything overnight. Hello, date night. The trade-off? It’s not cheap, and you’ll need to stick with the routine (kind of like gym membership, but for your tongue). And you have to replace the mouthpieces every 90 days – this is a safety thing, and while I (genuinely) appreciate that the manufacturers don’t want me to be electrocuted, it’s still an added expense to remember.
That said, military members and veterans: this is covered by the VA. I repeat, this is covered by the VA. When I reached out to learn more about the device, one of the first things the eXciteOSA did was tell me to call my VA provider and get it through the VA for free instead of paying the upfront price. From one veteran to another: they made this a ridiculously easy program, take advantage if you can. You know it’s better than the CPAP machine the VA shipped you that looks like it was built in the 80s.
eXciteOSA pros?
- Daytime fix. You wear it while awake – no gear at night, nothing strapped to your face.
- Science-backed. FDA-approved for mild sleep apnea and snoring, with clinical studies showing solid results.
- Non-invasive. No surgery, no airflow, no jaw clamping – just training your tongue to do its job.
Cons?
- Sticker shock. It runs around $1600+, and you have to replace the mouthpiece every 90 days. Currently it doesn’t look to be covered by insurance (though veterans can get it through the VA for free).
- Routine required. You have to do it daily for the first six weeks, then twice per week to maintain the results.
- Drool. Everyone talks about the drool. I don’t know if I even need to elaborate this point, because, well, drool.
But even with the drool, the idea of 20 minutes a day instead of strapping in for an entire night had me nudging my husband to call his VA rep. Immediately. And honestly, even if we end up paying out of pocket? I’m pretty sure it’ll save me that much in morning Red Bulls within the first year.
So, What’s Best?
Remember when I said I wasn’t a doctor? I’m going to extend it to this section again to say: it depends on you, and the only one who can really answer that will be you and your actual (not just Google) doctor.
But here’s a quick recap of a few options for those with sleep apnea (and their partners who just want to sleep):
- CPAP is the heavy hitter – if your apnea is moderate to severe, it’s the most reliable way to keep your airway open. The trade-off is dealing with the gear.
- MADs (mouthguards) are the middle ground – less intrusive, great for mild to moderate cases, but not always strong enough for the big leagues.
- eXciteOSA is the new kid – a daytime routine that strengthens your airway muscles instead of strapping you into a machine at night. It’s promising, especially if you’re snore-weary or have mild apnea.
The right choice depends on your diagnosis, your tolerance for gadgets, and what you think you’ll actually use. Finding the right appliance could mean fewer sleepless nights for everyone in the family. For me it would mean putting away the caffeine IV-drip. And maybe even taking out my headphones when I sleep. Totally worth it.