Sunlight provides numerous health benefits for our bodies, according to science. Here are seven compelling reasons to go outside and enjoy the sunshine.

1. Helps you sleep better.

Melatonin is a hormone produced by your body that is essential for sleeping. You normally start to feel drowsy two hours after the sun sets, which is one of the reasons our bodies naturally stay up later in the summer.

According to research, getting an hour of natural light in the morning can help you sleep better. Your circadian rhythm is regulated by sunlight, which tells your body when to increase and reduce melatonin levels. As a result, the more sun exposure you have, the more melatonin your body will create.

2. It relieves stress.

Melatonin also helps to lessen stress reactivity, and being outside allows your body to naturally regulate melatonin, which can help you relax. Additionally, because you’re usually doing something active outside (walking, playing, etc.) when you’re outside, the added exercise helps to reduce stress.

3. Maintains bone strength.

Being outside is one of the finest (and easiest) methods to acquire vitamin D. When we are exposed to sunlight, our bodies create vitamin D—if you have fair skin, 15 minutes in the sun every day is plenty. And, because Vitamin D helps your body maintain calcium levels and prevents brittle, thin, or deformed bones, soaking up some rays could be just what the doctor ordered.

4. Assists in weight loss.

Weight loss has been linked to getting outside for 30 minutes between 8 a.m. and noon. Of course, there could be other things at play, but it appears that early morning sunlight and weight loss are linked.

5. It boosts your immune system.

Vitamin D is also important for your immune system, and regular sun exposure can assist to enhance it. A strong immune system can help you avoid disease, infections, some malignancies, and death following surgery.

6. Prevents depression.

It’s not all in your head; there’s a scientific reason that being outside in the light makes you feel better. Sunshine increases the amount of serotonin in your body, which enhances your mood and helps you stay calm and focused. Increased exposure to natural light may help alleviate the symptoms of seasonal affective disorder, a mood fluctuation that occurs throughout the fall and winter months when there are less daylight hours.

7. It can help you live longer.

According to a study of 30,000 Swedish women, those who spent more time in the sun lived six months to two years longer than those who spent less time in the sun. More research is needed in this area, but experts are continuing to investigate it.

Of course, a little sunshine may make a big difference (and too much is harmful for our skin). Scientists believe that your body can manufacture vitamin D in around 5 to 30 minutes in the sun, depending on your skin tone. You may not make as much vitamin D if you apply sunscreen. If you’re going outside to get some vitamin D, limit your exposure to 5 to 30 minutes.