We are excited to announce Tim and Lacey Gostony as PAA members and app developer of our newest Diamond Sponsor, Rain Rain App.
Sleep is essential as it restores the body, recharges the mind, and supports nearly every system vital to our health and survival. As cyclists, we know the value of physical fitness—but we often overlook how critical sleep and mental recovery are to our overall wellness. Sometimes our “push through it” mentality makes it hard to give ourselves permission to slow down.
How do we know sleep is important?
Even if we ignore everything researchers have discovered about sleep’s effects on physical recovery, mental health, stress, and inflammation, its value is clear from an evolutionary standpoint. Evolution is ruthless—it removes traits that don’t serve survival. So why would evolution preserve sleep, a state that makes us immobile, defenseless, unable to gather food, and still burning calories for up to a third of our lives?
The answer is simple: sleep must provide powerful, essential benefits that outweigh those disadvantages. The fact that we still need sleep after millions of years of natural selection means it's doing something incredibly important inside our bodies and minds.
How can I improve my sleep?
Sleep quality is influenced by many lifestyle habits. You don’t have to perfect them all at once—any single change can make a real difference. Consider these evidence-backed tips:
- Stick to a consistent schedule for sleep and wake times—even on weekends when possible. Your body’s internal clock thrives on rhythm.
- Begin your wind-down early. Avoid stimulating entertainment, stressful tasks, or intense exercise for at least an hour before bed. Just like we warm up before a ride, our bodies need to cool down to sleep well.
- Keep the bed a sleep-only zone. Use your bed only for sleep and sex—no screens, no work. This helps your brain associate the bed with rest.
- Cut caffeine earlier than you think. Even if you don’t feel wired, caffeine consumed after 2 p.m. can interfere with your ability to fall and stay asleep.
- Avoid alcohol or sleep meds as sleep aids. These may help you feel drowsy, but they disrupt the natural sleep cycles your body needs to recharge.
- Forget “catching up” on sleep. Extra hours the next day won’t undo the mental and physical strain caused by poor sleep. It’s always better to prioritize consistent, high-quality sleep every night.
- Watch your evening meals. Try to finish eating a couple of hours before bed, especially if the meal is large or hard to digest. The goal is to feel satisfied, not stuffed.
What can an app do for sleep?
Surprisingly, sound can deeply influence the nervous system. Nature sounds like rain or flowing water have been shown to calm the body, activating the parasympathetic nervous system (our “rest and digest” mode) while quieting the sympathetic system (our “fight or flight” mode).
Personally, I believe this comes from our deep connection to nature. In the wild, being near water often meant safety—fresh resources, protection from predators, and the soothing background of running water. These sounds instinctively signal “safe to rest” to our brains.
That’s the idea behind Rain Rain Sleep Sounds. I launched the app in 2011 with a single track—Rain Rain Original. It’s since grown into a trusted sleep tool for hundreds of thousands of users, offering over 100 different soundscapes designed to help people fall asleep, reduce anxiety, soothe tinnitus, and calm babies. With Rain Rain, you can customize your perfect mix to suit your needs and environment.
Let’s support each other by honoring the rest we all need. And I hope Rain Rain can be a small part of that journey toward better sleep and better health.
The Rain Rain App is available on iOS and Android: Rain Rain App