Sunshine is one of the best things about summer. It’s warm, it’s comforting, and it’s free. Singer Sheryl Crow says it well: “I’m gonna soak up the sun/I’m gonna tell everyone/To lighten up.”

The sun’s golden rays not only feel good; they also have many health benefits. Moderate exposure lifts our moods, improves sleep, and promotes bone growth. Let’s look at these advantages:

We are happier. Sunlight stimulates the production of serotonin, otherwise known as the “happiness hormone,” which makes us calmer and more alert. Low levels of serotonin are linked to seasonal affective disorder.

We sleep more soundly. More natural light soaked up during the day triggers a greater nighttime output of melatonin, the “sleep hormone,” and helps our bodies sustain a natural circadian rhythm.

Our bones become stronger. Vitamin D is essential for calcium absorption and bone health. Our best source of vitamin D is the sun. According to the World Health Organization, 5 to 15 minutes of sunshine on our arms, hands and faces two or three times a week is adequate.

In addition to the above benefits, some recent studies suggest that appropriate exposure to sunlight can lower blood pressure, promote weight loss, boost our immune systems, and even reduce the risk of certain cancers.

But here is the million-dollar question: how can we gain all the blessings of the sun without being stricken by its curses of sunburn, premature aging, and skin cancer?

John Denver may have said, “Sunshine on my shoulders makes me happy,” but years ago, too much on my 12-year old shoulders made me cry. Blisters and lobster-red skin across my upper back made me miserable for days.

Here are some simple tips for protecting ourselves from skin damage while enjoying our place in the sun:

Consider using the sunscreen’s activation period to your advantage. Many sun protection products instruct users to apply them 10 to 15 minutes before sun exposure. So if we put on sunscreen right after we go outside, our skin can get its dose of vitamin D-producing rays before the UVB blockers kick in.

Know the truth about SPF numbers. An SPF of 30 is the magic number: above 30, the additional effectiveness is minimal.

Apply sunscreen well and often. Read product guidelines to learn how thickly it should be applied and how often it should be used. Shake liquids to properly distribute the active ingredients.

Remember: No sunscreen is waterproof, only water resistant. And while there is no such thing as a “once-a-day” sunscreen, there certainly is SPF protective clothing and headwear, which will protect the covered skin all day long.

Avoid excessive time in the sun. Even with regular reapplications of sunscreen, extended sun exposure can still cause sunburns.

By spending moderate amounts of time in the sun and properly defending our skin, we can receive its good gifts while shielding ourselves from its darker drawbacks. Then we can sing the Beatles’ song “Here Comes the Sun” and know that “It’s all right!”

Chrissie Kaufmann is a group fitness instructor at the YMCA of Southwest Michigan.