What Does Joe Rogan Use for Sleep Apnea? His Setup Explained

Joe Rogan, like millions of others, struggles with sleep apnea, a condition that disrupts sleep and drains energy. 

He has shared his personal setup to tackle it, combining medical tools, lifestyle habits, and practical tips. 

In this article, we break down exactly what he uses and how you can improve your sleep too.

• Explore Medical Solutions: CPAP machines, oral devices, and surgery can improve breathing and reduce sleep apnea symptoms.
  
  

• Consider Lifestyle Changes: Weight management, exercise, and diet can significantly reduce apnea events.
  
  

• Improve Your Sleep Environment: A cool, quiet, and clean bedroom supports restorative sleep.
  
  

• Practice Relaxation Techniques: Deep breathing, stress management, and consistent routines help you fall and stay asleep.
  
  

• Monitor Air Quality and Habits: Clean air, proper hydration, and mindful eating boost sleep quality and overall energy.

In a podcast with Rhonda Patrick, he said he uses a custom mouthpiece made by Dr. Bryan Keropian. 

In another podcast, Derek from More Plates, More Dates explained that the mouthpiece keeps the tongue from falling back, which can block the airway, cause choking, and loud snoring, especially in thick-neck individuals.

According to the Cleveland Clinic, sleep apnea is a condition in which breathing repeatedly stops and starts during sleep. 

This occurs either because the airway becomes blocked (obstructive sleep apnea) or because the brain fails to properly control breathing (central sleep apnea). 

Each pause in breathing briefly awakens the body to restore oxygen, which, while life-saving, disrupts the sleep cycle and prevents restorative rest. 

Over time, untreated sleep apnea can strain the heart and increase the risk of serious health complications.

Primary causes of sleep apnea include:

• Obesity: Excess weight can narrow the airway and make breathing more difficult.
  
  

• Anatomical features: Large tonsils, a thick neck, or other structural factors can block airflow.
  
  

• Medications and substances: Opioids, sedatives, and alcohol relax throat muscles.
  
  

• Medical conditions: Heart failure, stroke, allergies, and asthma increase risk.
  
  

• Demographic factors: Being male, older, a smoker, or having a family history raises susceptibility.

Sleep apnea can leave sufferers feeling excessively tired, irritable, or unfocused during the day, impacting work, relationships, and overall well-being. 

Management options include using a CPAP machine, adjusting sleep positions, and pursuing lifestyle changes such as weight management. 

With proper treatment and support, most people can improve sleep quality and reclaim energy for daily life.

CPAP therapy delivers steady air pressure to keep your airway open during sleep, helping those with moderate to severe sleep apnea breathe easily. 

Most adults with obstructive sleep apnea benefit, and many notice better energy and mood quickly. 

CPAP effectively reduces snoring, daytime sleepiness, and dangerous pauses in breathing. 

Some users experience mild side effects like dry mouth or nasal congestion, but adjusting masks, using humidifiers, or following cleaning routines can improve comfort. 

Regular use not only eases nightly breathing but also lowers the risk of heart problems, high blood pressure, and other long-term health complications.

Oral appliances work by gently repositioning the jaw or tongue to prevent airway collapse during sleep. 

They suit people with mild to moderate sleep apnea or those who cannot tolerate CPAP. While not always as effective as CPAP for severe cases, these devices significantly reduce snoring and breathing pauses. 

Some users notice jaw discomfort or teeth shifting, but proper fitting by a dentist and regular cleaning minimizes risks. 

Consistent use can improve sleep quality, boost daytime energy, and reduce fatigue. With professional guidance and maintenance, dental devices offer a convenient, portable option for managing sleep apnea safely.

Surgical options for sleep apnea include procedures to remove excess tissue, reposition the jaw, or widen the airway. 

Surgeons consider candidates with severe obstruction, CPAP intolerance, or specific anatomical issues. 

Surgery can offer long-term relief, though effectiveness varies based on the technique and patient factors. 

Like all operations, it carries risks such as bleeding, infection, or temporary discomfort. 

Recovery may take several weeks, with gradual improvement in breathing and sleep quality. 

Many patients experience fewer interruptions in breathing at night and better daytime alertness. 

For some, surgery offers a near-permanent solution, reducing dependence on machines or devices.

Lifestyle changes can play a powerful role in managing sleep apnea. Excess weight is a major contributor to obstructive sleep apnea (OSA), and studies show that even modest weight loss can significantly reduce apnea events, with some patients achieving remission. 

Regular physical activity offers benefits beyond weight control. Research highlighted in Jornal Brasileiro de Pneumologia shows that aerobic and resistance exercises can improve upper airway muscle tone, enhance sleep quality, reduce daytime sleepiness, and lower OSA severity. 

Diet also matters, Mediterranean or plant-based diets rich in antioxidants, fiber, and healthy fats can reduce inflammation, support weight loss, and improve airway function. 

Behavioral approaches, such as positional therapy, are another effective strategy. A review in The Cochrane Database of Systematic Reviews found that side-sleeping devices can lower apnea events and improve sleepiness, often with better adherence than CPAP. 

Combining these lifestyle, dietary, and behavioral strategies provides a holistic approach that can make a meaningful difference in OSA management.

Medications cannot cure sleep apnea but can help manage symptoms like daytime sleepiness or nasal congestion. 

Stimulants may boost alertness, while nasal sprays or decongestants improve breathing in certain cases. 

Patients who struggle with residual fatigue despite CPAP or dental devices often benefit most. 

Combining medication with primary treatments can enhance results, though side effects like insomnia or dry mouth may occur. 

While drugs alone rarely solve apnea, they support overall therapy and help users feel more awake and focused. 

Careful monitoring and guidance from a doctor ensure safe use and better sleep quality, complementing other treatments.

Innovative therapies for sleep apnea include hypoglossal nerve stimulators that activate tongue muscles to keep the airway open and advanced wearable devices that monitor breathing patterns. 

Research shows these approaches can reduce apnea episodes and improve sleep quality, especially in patients who struggle with CPAP or surgery. 

Clinical trials support their safety and effectiveness, offering hope for personalized, less invasive treatment. 

These options suit patients with moderate to severe apnea who need alternatives. While not yet replacements for traditional therapies, ongoing innovation may expand choices, making treatment more comfortable, adaptable, and effective for diverse lifestyles.

A calm, comfortable room helps your body relax and sleep deeply. Keeping the temperature cool makes it easier to fall asleep, while soft, dim lighting signals your brain that it is time to rest. 

Removing electronics prevents distractions and reduces blue light that can delay sleep. 

Lowering noise levels or using a white noise machine keeps interruptions away. Choosing a supportive mattress and pillow reduces aches and helps your body stay in a restful position. 

Finally, a clean and organized bedroom creates a peaceful atmosphere, letting your mind and body drift into a full, restorative sleep.

Practicing deep breathing exercises can help improve sleep quality by calming the nervous system, reducing stress, and promoting relaxation before bedtime. 

Techniques like diaphragmatic breathing or mindful breathing slow your heart rate and encourage oxygen flow, signaling your body that it’s time to rest. 

One study reviewing trials from 2000–2024 found that adults who practiced daily deep breathing for a month or longer experienced noticeable improvements in sleep quality. 

Another study with post-surgery patients showed that deep breathing exercises increased sleep scores and reduced discomfort, highlighting their practical benefits for better rest.

Establishing a consistent sleep routine can significantly improve your sleep quality by training your body’s internal clock, making it easier to fall asleep and wake up naturally. 

Going to bed and waking up at the same time every day helps regulate hormone release, boosts memory consolidation, and supports overall energy levels. 

According to a review in Progress in Cardiovascular Diseases, maintaining a regular sleep schedule is one of the most effective sleep hygiene strategies, promoting better cardiovascular health, mental clarity, and immunity while reducing the risk of sleep disorders like insomnia and sleep apnea.

When your mind is calm and your body is relaxed, it’s easier to fall asleep and stay asleep through the night. 

A study on chronic pain patients found that activities boosting mindfulness and relaxation led to lasting improvements in sleep quality. 

Another study explored smart home systems that help reduce stress and guide relaxation, showing that people who manage stress effectively sleep better and feel more refreshed, alert, and motivated the next day.

Poor air quality can cause congestion, allergies, or restless nights. Adding indoor plants like snake plants or peace lilies naturally improves oxygen and reduces toxins. 

Using an air purifier keeps dust, pollen, and smoke away, especially during the night. Proper humidity prevents dry throats and skin irritation, while good ventilation brings fresh air and removes stale odors. 

Avoiding pollutants like chemical cleaners, smoke, and dust ensures your bedroom stays healthy. 

Together, these steps create a breathable environment that supports deep, uninterrupted sleep every night.

What you eat and drink can greatly affect how well you sleep. Caffeine, for instance, keeps you alert by blocking adenosine, a brain chemical that makes you feel sleepy, which can delay sleep onset and reduce deep, restorative sleep. 

Late-night meals can also interfere with your rest, making it harder to fall asleep and decreasing both REM and deep sleep stages. 

Hydration plays a role too: research in the Nature and Science of Sleep journal shows that while mild dehydration may not drastically change sleep, adequate water intake is linked to longer REM sleep, improved sleep duration, and better sleep efficiency. 

Adding certain foods can further support rest, fatty fish, dairy, kiwi, tart cherries, and berries are known to promote sleep, often by boosting melatonin levels in the brain. 

Paying attention to what and when you eat and drink can help you wake up feeling refreshed, alert, and ready to tackle the day.

Regular exercise helps your body regulate sleep cycles by reducing stress, boosting mood, and promoting deeper restorative sleep. 

According to a systematic review in the Journal of Cureus, consistent physical activity is linked to better sleep quality and improvements in sleep disorders. 

Once again, science shows that moving your body can be a simple, effective way to sleep better!