Sleep Apnea Solution: Less Snoring, Less CPAP, Just Sleep

by Dylan Petkus MD, Annalisa Summea

A Complementary Approach That Takes Just a Few Minutes a Day

The Sleep Apnea Solution has helped thousands take back control of their sleep by focusing on a critical—yet often overlooked— your breathing pattern.

Written by Dylan Petkus, MD, MPH, MS—a medically trained (but not licensed by choice) sleep educator featured in Healthline, Forbes, TIME, and Yahoo! Life—this guide blends deep scientific knowledge with personal experience.

After facing his own struggles with obstructive sleep apnea and finding limited relief through traditional options like CPAPs and mouthguards, Dylan took a different path. He chose to focus on education and prevention rather than prescriptions or procedures. That’s why he is not medically licensed by choice—so he can serve others freely as an educator and put the power back in the hands of people for their best health.

Dylan Petkus went on a multi-year journey exploring natural, science-informed methods to support breathing, airway function, and sleep quality. The strategies in this book are the result of that work—designed to complement medical care, not replace it. This has helped Dylan Petkus be medically clear of sleep apnea and this is not intended to cure or treat sleep apnea.

Inside, you’ll

The mechanics of sleep apnea and how breathing impacts your restHow to partner with your doctor while exploring complementary optionsSimple lifestyle and breathing techniques that take just minutes a dayA step-by-step approach to building your own personalized routineYou’ll also get 11 free extra resources, including guided breathing tracks and tools to help you take action.

Whether you’re just starting your journey or looking for a fresh approach, The Sleep Apnea Solution empowers you to make real, lasting change—on your terms.

Scroll up and click Add to Cart to take your first step toward deeper, more natural sleep.

202 pages, Kindle Edition

Published October 21, 2024

Reviews

[Domen Jazbec · Rating 5 out of 5]

Solving Sleep Problems Naturally

As someone who occasionally struggles with sleep problems, I have read quite a few books on the topic of sleep apnea, and this one surprised me positively. Dylan Petkus sets the book out clearly, without being overly intimidating, and above all with the desire to educate and empower the reader.
The book is structured very clearly, as all the main factors (breathing, nutrition, nervous system, environment, circadian rhythm, etc.) are treated separately.
For this reason, I believe that the book is suitable for both beginners and those looking for additional solutions.
I recommend it to anyone who wants to better understand sleep apnea problems and improve them naturally, not just with devices.

[Ali · Rating 5 out of 5]

Informative. Thesis is to slow down breathing and increase CO2 tolerance. Breathing exercises ie. Relaxed pausing, 10-10, box breathing and rectangle breathing are excellent.

[Tony Vass · Rating 5 out of 5]

A helpful and easy-to-read book about the common problem of sleep apnea and its prevention, with references to research on various sleep-related topics. The book offers simple recommendations, methods, and techniques to help anyone struggling with this condition find solutions to combat it and achieve desired results in improving their quality of life and health through better sleep. The information on sleep physiology and the body's tolerance to carbon dioxide, which affects breathing rate and, consequently, sleep quality, was very new and interesting for understanding the mechanism of breathing and the development of sleep apnea. The book confirmed many of my suspicions, including that apnea symptoms vary depending on what I eat.
To finally feel well-rested, as suggested in the book, I need to take action now and devote at least twenty minutes a day to simple lifestyle and breathing techniques. The book will undoubtedly be helpful not only for those who persistently struggle with sleep apnea but also for everyone who has not yet been affected by this topic.

[S Dorsey · Rating 4 out of 5]

The focus on breathing patterns as a foundational element of sleep quality offers a refreshing perspective that mainstream approaches often miss. The author's personal experience with sleep apnea adds credibility and relatability to the strategies presented. The lifestyle and breathing techniques are straightforward and genuinely take just minutes daily, making them accessible for busy people. The step-by-step approach to building a personalized routine respects individual differences rather than pushing one-size-fits-all solutions.

The emphasis on complementary methods is clear, though some readers might wish for more detailed scientific citations to support certain claims. The book succeeds in empowering readers to take an active role in managing their sleep health alongside medical care. The mechanics of sleep apnea are explained clearly without becoming overly technical. For anyone looking to supplement traditional treatments with natural approaches, this provides actionable strategies grounded in the author's research and personal journey.

[Dona Robinson · Rating 5 out of 5]

I picked this up expecting another device-driven sleep book and got something far more empowering. As soon as I started reading, I was shocked that sleep apnea can shave 10 to 25 years off your life, and 105 people die each day in the U.S. from this dysfunction. However, what stood out here was how the author connects everyday habits to nighttime struggles in a way that finally made sense. Knowing he walked this road himself gave the guidance real weight. The short daily practices felt doable, not overwhelming, and I was surprised how quickly they fit into my routine. I’ve already started the breathing exercises and have set some attainable goals. One insight that stuck with me was how daytime airflow habits can influence what happens after lights out. I also appreciated the constant encouragement to stay aligned with your healthcare provider instead of replacing them. The bonus guided tools were a great touch and made it easier to stay consistent. This felt thoughtful, grounded, and genuinely supportive for long-term change.

[Magdalena G · Rating 5 out of 5]

he book caught my attention because I started noticing strange symptoms in myself when I sleep. I read about it and it turns out that one of the causes may be sleep apnea.
So I bought this book and I must admit with satisfaction that it was a great decision.
The book reads like a good story or a lively interview with an expert.
Everything is clear, logical, and interesting.
Dr. Dylan is not just anyone, but a doctor who himself suffers (or rather suffered) from this condition and has developed a method to reduce the impact of the disease on many people.
Not with drugs, not with machines, but with a healthy and disciplined lifestyle.
This method suits me very well because I am a proponent of natural methods, and I have already taken enough pills for 10 people in my life.
What I need to do now is to train my breathing; I had no idea how shallow and vulnerable my breathing was to CO2.
I recommend it, I recommend it, I recommend it.
Especially to people with this disorder.

[Karen Gow · Rating 5 out of 5]

This book has been a real eye-opener for both me and my partner. He’s struggled with sleep apnea for a while, and the clear explanations and simple techniques in this book have made a real difference. The author explains how breathing and lifestyle habits affect sleep in a way that’s easy to understand and apply.

My partner was using a CPAP machine and it wasn't improving his sleep patterns.
We’ve started using some of the suggested breathing exercises and small daily changes, and already his sleep has improved — which means I’m finally getting a better night’s rest too! Very important for a good relationship! I really appreciate how practical and positive the advice is. It feels encouraging rather than overwhelming.

I’d highly recommend this book to anyone dealing with sleep apnea or poor sleep. It’s a great reminder that with the right knowledge and small, consistent habits, restful nights really are possible.

[Jonah · Rating 5 out of 5]

Oh man, I have struggle with sleep for a long time in my life. Tried a lot of things. Night after night of rough sleep and exhaustion the next day. Piled up.

I am so glad I found this book.

There are so many things that go into a good night's rest, and this author is on a mission to bring them all to your attention. He is personable and relatable, sharing his own struggles openly. And he gives simple explanations of complex science (I appreciate that!), along with actionable tools and exercises so you can sleep better.

This book will empower you with natural, powerful tools that don't require a lot of expensive intervention. The solutions offered by Dr. Petkus are holistic and accessible. As he states:

“Instead of depending on just one action to achieve success, multiple factors are working together for your benefit.”

I recommend this book if you struggle with sleep!

[Kren York · Rating 5 out of 5]

This has always been an embarrassing topic for me! But when my jaw relaxes, it completely drops open, and pretty much chokes my airways out. I have a "semi-solution" (mouth tape), but wanted to see if this offered some new advice. It goes over different stories for ppl who aren't sure if they fall in the sleep apnea category and it also offers reassurance for ppl who have been gaslit by medical professionals (it even has doctor scripts you can look over for how to respond). The technique that I wasn't familiar with that was helpful was the nasal breathing training. The author has a video link that you can watch as well. I will say I did Myofunctional Therapy for almost a year, and if you aren't doing the exercises regularly, it will just go back. So, it just wasn't practical for me. I will give the breathing exercises a try!

[Power Books · Rating 5 out of 5]

Where Science Breathes Life Into Sleep

The Sleep Apnea Solution isn’t just a book; it’s refreshing. Dr. Dylan Petkus, who once suffered from sleep apnea, cuts through the technical terms and complexities of traditional sleep treatments to highlight something simple yet important: your breath. This guide is grounded in science and shows empathy from personal experience. It provides practical tools to support medical care instead of replacing it. You won’t find empty promises here. Instead, you’ll discover easy techniques that help you reclaim your sleep naturally. If you’ve ever felt stuck with machines or misunderstood by healthcare, this book can help you regain your nights and your breath.

[Tonya S · Rating 5 out of 5]

First off the author shares his own story in a way that surprised me a bit. He’s very down to earth, nuts and bolts - here’s how it is. I like that he shares how to measure your breathing patterns, how to work with your anatomy instead of against it, why doctors don’t share some information, how sleep apnea relates to snoring, and that’s just the beginning of the journey. The author wants to help readers get to the root problem to resolve the core issue, not just put a band-aid of a CPAP machine on to treat the symptom but not the problem. I had no idea of the health issues around CPAP machines. The author shares insights into other “remedies” as well. If you or a loved one experiences snoring, sleep fatigue, irregular breathing during sleep, you’ll want to grab this book.

[Peter Jackson · Rating 5 out of 5]

I didn’t expect a book on sleep apnea to be this interesting. The author explains everything in a way that’s simple, clear, and surprisingly motivating. You can tell he’s been through it himself, which makes the advice feel real. I really liked that the book doesn’t try to replace medical care; it’s about understanding your breathing, working with your doctor, and taking back some control over your sleep. The illustrations and “Smart Cookie Questions” make it fun and easy to follow, and the free breathing exercises at the end are a great bonus. There’s even a chapter on nutrition that adds another important layer to improving sleep naturally.
If you’re tired of waking up exhausted or frustrated with CPAP options, this book gives you a perspective that finally makes sense.

[Natalia Furs · Rating 5 out of 5]

This book isnt so much about sleep apnea as a diagnosis but about things like how you breathe, where your tongue and jaw sit breathing through your nose, body tension and everyday habits that build up over the years and eventually start messing with your sleep. Its informative, well structured and explained in a clear way without being boring or preachy. The author shares simple but genuinely useful breathing exercises and small, practical tips you can actually fit into daily life and over time, they really can make a difference in how you feel. What I appreciated most is that it’s not a "do this once and youre fixed" kind of book, but more about slow, realistic, long-term work with your body!

[Marco · Rating 4 out of 5]

The summary is that you should do box breathing, manage your stress, go to bed early and eat well.

I liked the book because it reminded me of these basic things with a lot of good points made to make you do it.

The bad part is that the book often reads like a sales page to his mentoring services or whatever, so at every single corner he wants to send you to a download link where you gotta first give him your email.

If the book were free then I would understand, but I paid for the book so I expected the ad-free version.

Still I recommend you read it to make sure your checking all the boxes.

[James Brannan · Rating 5 out of 5]

This book gets right to the core of what is happening when you have sleep apnea: all the agrivators and habits that don't help! Then, it starts to break down what needs to happen in order to aliviate the symptoms and wok towards really correcting it. The exercise suggestions are very helpful and make a lot of sense and there are links to free audio tracks which guide you program your mind better and generate a state in which your airways will have less tension. So much is connected to stress and tension even coming from thoughts. I've learned a lot from this book and feel like I'm already getting the benefits. I feel good after reading this but know I must keep applying what it says.

[Wisdom Words · Rating 5 out of 5]

I’m working my way through this and it’s actually different from other sleep‑apnea books I’ve tried. Dylan’s focus on breathing patterns—rather than just CPAP or mouthpieces—really grabbed me. The step‑by‑step breathing drills are crazy easy to weave into my day and I’ve noticed I sleep longer without waking up gasping. I’m still early in the book, so haven’t tried all the lifestyle tips, but the ones I’ve done so far are legit helpful. Some sections go deep into science, which I skimmed here and there, but the practical stuff keeps me going back. If you’re looking for a refreshingly natural and manageable way to support your sleep, this one’s worth sticking with.

[Emil Larsson · Rating 4 out of 5]

Breath life into you again.

I'm familiar with breathing exercises which I use myself and teach to others in order to calm down and balance the nervous system as well as enhancing awareness and focus, which act as a powerful tool for emotional regulation.

However, I did not know that you could actually tackle sleep apnea using breathing exercises. Sounds reasonable though since you can increase your lung capacity through breathing exercises.

The author describes what sleep apnea is in a clear understandable way and showcase different breathing exercises which are evidence based and can be implemented right away and can improve sleep quality.

[A J · Rating 5 out of 5]

This is a clear and encouraging book that shows how small breathing and lifestyle tweaks can make a real difference to sleep quality. It helps you understand why your breathing patterns matter and how to start improving them immediately.
The “Roadblocks Ahead” sections are excellent—very down-to-earth about the challenges you might face, with realistic advice on how to work through them. I also like the interactive extras (guided breathing tracks, online resources) and the case studies, which make the book feel real rather than abstract.
The breathing and lifestyle strategies take just minutes a day: they’re backed by science and presented in a way that feels they might well work.

[Sergio Funes · Rating 5 out of 5]

This book turned out to be more useful than I expected. The author explains how breathing affects sleep in a way that’s easy to follow and not overloaded with medical terms. What I liked most is that the techniques are small habits you can do every day, no machines or complicated stuff. Personally, one of the chapters I enjoyed the most was Breathing your way to better sleep.
It also helped that he shares hisown story, so the advice feels more personal and less technical. The breathing tips are clear. If you’re looking for ways to improve sleep naturally, cut down on snoring, or rely less on CPAP, this is a goodplace to start.

[J. Jose · Rating 5 out of 5]

Finally, a sleep guide that actually makes sense. What stands out most here is how simple the author makes everything, no overwhelming jargon, just practical, science-backed advice that works. Readers love how he combines medical insight with genuine care, guiding you step by step to improve your breathing and sleep quality naturally. The exercises are easy to follow, the explanations crystal clear, and the results surprisingly quick. You don’t feel lectured, you feel supported. If you’ve ever felt frustrated by endless gadgets or confusing solutions, this book brings back clarity, hope, and control over your own sleep health.

[Christopher Vaughan · Rating 5 out of 5]

I just started reading this and already feel like I’ve learned more about sleep apnea in a few pages than I have from months of online searching. I bought it after hearing great things and wanted to better understand how to manage symptoms without always relying on machines or drastic measures.

The approach is clear, well-researched, and refreshingly down-to-earth. I really like that it emphasizes working with medical professionals, not against them. Looking forward to putting the techniques into practice, this feels really promising.

[R · Rating 5 out of 5]

This is one of the most informative, eye-opening heath books I’ve read in a long time. Wow. Initially I got this book to help my mom, who sometimes has suffered from sleep apnea, but even I myself have found practices that could vastly improve my own sleep, since I chronically snore. There is a wealth of good information in this book and the best part is that the steps are actionable. Every exercise is easy. I am sharing this book with my family but will also be referring to this book often on my own journey to better sleep.

[Don · Rating 4 out of 5]

The book's strength would likely lie in its ability to demystify a complex medical condition and empower readers with a range of options beyond conventional treatments. It would ideally present information in an easy-to-understand format, making it accessible to a lay audience without oversimplifying the medical aspects. For anyone struggling with sleep apnea or concerned about its symptoms, Sleep Apnea Solution appears to offer a hopeful and practical pathway to a more restorative night's sleep.

[Larisa Hladkykh · Rating 5 out of 5]

I really appreciated this book’s gentle and grounded tone. It doesn’t overpromise, and yet it offers so much clarity for anyone feeling stuck with traditional sleep apnea treatments. I especially liked how the author shared his own story—it gave the whole book a sense of trust and authenticity. The techniques are simple, but they made me think differently about how I breathe, and how that affects everything from sleep to daily focus. Definitely recommended for anyone open to a more holistic, supportive path.

[Vitalii Hladkykh · Rating 5 out of 5]

This is one of the first books I’ve read on sleep apnea that actually feels encouraging. Most of what’s out there makes you feel like you’re broken unless you use machines. Here, the focus is on awareness, breathing habits, and small but meaningful daily routines. The author's background gives him credibility, but it’s his personal story that really makes it work. I wouldn’t say this book replaces medical care—but it definitely adds a new layer of understanding for anyone trying to sleep and breathe better.

[Svitlana Korotash · Rating 5 out of 5]

What I really liked about this book is how non-intimidating it is. Most sleep apnea resources either feel overly clinical or try to sell you a one-size-fits-all answer. This one is different—it’s thoughtful, realistic, and gently encourages you to take small steps that can actually make a difference. The breathing techniques and structure are easy to follow, and I appreciated that it focused on empowering the reader, not lecturing. A great resource if you’re trying to improve your sleep in a natural, sustainable way.

[Kerry · Rating 5 out of 5]

My husband suffers badly with Sleep Apnea and hates using his CPAP machine so I really wanted to read this book and I really enjoyed it. We will definitely try these alternatives especially the breathing exercises as they will only take a few minutes each day. I love how the author shares his own journey—it makes his advice real and truthful. I really am hoping my husband can find just a little relief with these alternatives, hopefully he can eventually get off of his CPAP machine. Thankyou for the great advise.

[Sherman Chien · Rating 5 out of 5]

This book discusses the various factors that affect the quality of sleep and offers clear tips on how to improve it. I like how it explains sleep apnea and breathing patterns in simple terms, making it easier to understand the root causes of restless nights. The practical exercises and lifestyle suggestions are easy to follow and don’t take much time to try. I also appreciate that the author shares personal experiences, which makes the advice feel more relatable. A great book for anyone who wants to improve their sleep quality and feel more rested without relying only on machines.

[Marko Mrdak · Rating 3 out of 5]

This book offers some useful tips that are beneficial for anyone, not just those dealing with sleep apnea. The practical worksheets included are a valuable resource for implementing effective sleep protocols. However, I found the content somewhat underwhelming, as I was expecting a broader range of tips and strategies. Much of the advice provided can already be found in existing literature on improving sleep quality.

[Luciano Marazzo · Rating 5 out of 5]

Can't judge it by its cover!

Yes, I know... I was judging the book by its cover... and then I thought... well... this is cheap compared to the cpap I was told I need to use after my sleep study earlier this year... well... I ate this book in under an hour and I am now inspired for all the contents of the book but also from all the extra interactive material. I can't recommend this book enough. Slam dunk 5 star review for this one! Absolutely deserved!