Abstract: Snoring and obstructive sleep apnea are mitigated or controlled by restricting head movement during sleep. A headgear is disclosed with extensions at the rear of the headgear which impedes or blocks sleeping with the head in the supine position. Supine head position during sleep is a leading cause of snoring and obstructive sleep apnea. A sleep headgear is equipped with one or more extensions at the rear of the cap so that sleep in the supine position is uncomfortable. Straps are attached and extend from both sides of the headgear. The straps may be located in back of and/or in front of the ears and are fastened under the chin to hinder rotation, movement or removal of the headgear during sleep.