Think back to the waning hours of your last backpacking trip: how did you feel? A little footsore, maybe. A little grimy, definitely. But also refreshed, invigorated, and relaxed? That blissed-out feeling so familiar to anyone who’s spent time sleeping under the stars is no coincidence. And it’s not just a simple function of escaping work stressors for a few days. Scientists have been accumulating evidence for decades now, pointing to the many health benefits associated with an immersive outdoor experience. Spending time in nature—especially several days or more—is incredibly good for human well-being.

Here’s a closer look at three ways your nights on trail are supercharging your health, plus how to outfit with the right gear to realize these natural gains.

1. Sleeping outdoors resets the body clock.

Our bodies are primed to follow the sun—we wake up when it rises and get sleepy when it sets. But modern life, with its electric lights and the glow of TV screens and smartphones, allows us to distance ourselves from the natural light-dark cycle and stay up much later than our ancestors probably did. It turns out that’s not so great for health: this shifted sleep timing has been linked with worse cognitive performance, daytime sleepiness, mood disorders, obesity, and diabetes, caused by complex changes in our hormones.

But studies have shown that camping can quickly shift the body’s circadian rhythms (aka the body clock) to match our natural cycles. In a 2013 Current Biology study, subjects went camping for a week in Colorado, where they were exposed to four times the intensity of light as they were at home. By the end of the week, their circadian rhythms were back in sync with day and night, with their levels of melatonin (a key sleep hormone that promotes drowsiness) peaking hours earlier than before. This effect continued even after they returned home. A follow-up paper in 2017 found that camping for just a weekend still significantly shifted subjects’ circadian rhythms closer to natural light-dark cycles (just not quite as much as the weeklong trip).

1. Getting dirty makes you physically healthier.

Even the tidiest among us end up with dirt under their nails after a few days in the wild—and that’s a good thing. For one, direct physical contact with the ground—also called grounding or earthing—is connected to surprising health benefits. The idea is that skin contact—through, say, walking barefoot or stretching out on the sand—connects you to free electrons naturally found on the Earth’s surface. This, in turn, regulates the body’s biomechanical systems. The science on grounding is still emerging, but a Journal of Environmental and Public Health review found evidence that it contributes to better sleep, reduced stress, and lowered inflammation.

What’s more, a common and benign soil bacterium called Mycobacterium vaccae could also be affecting human health. Intriguing research has demonstrated that exposure to the organism has anti-inflammatory and immunoregulatory effects, and a 2021 Frontiers in Physiology study on mice suggests that M. vaccae helps protect against stress. It all makes that dirt-underneath-the-nails thing sound downright attractive.

1. Time outdoors boosts your brain.

A long day in the modern world—with all its beeping notifications, honking horns, and pinging cellphones—can make anyone feel frazzled. Why? The neuroscience on distraction tells us that being forced to shift our attention frequently depletes the prefrontal cortex—the part of the brain in charge of complex thinking, like working memory, self-control, and decision-making. The good news: piles of studies have shown that spending time in nature restores that prefrontal cortex, recharging the brain to full power. Scientists see this effect after less than an hour outdoors, but some research suggests that being out longer (like a three-day backpacking trip) delivers even bigger benefits. As if you needed a reason to get out more.

The Human Need for Sleep—and How to Get It

A night under the stars is unequivocally good for you—but you won’t get the full effect if you’re tossing and turning all night. Our brains and bodies need a stretch of uninterrupted slumber every night to function their best. It only takes one or two bad nights to feel truly rotten during the day, but there’s a lot more at stake than that: sleep plays a critical role in cognitive function and affects nearly every body system. Sleep deprivation is linked to a higher risk of cardiovascular disease, metabolic imbalances, lower immune system function, and problems with thinking and memory.

Getting quality shut-eye depends on a number of factors, from your own circadian rhythms to light exposure to what you ate and drank that evening. But comfort is a huge part of the equation: being too hot or too cold, laying on a too-hard or too-soft sleeping surface, or using the wrong kind of pillow can all derail your ability to drift off. So when you’re snoozing outdoors, it pays to equip yourself with a high-quality sleep system.

Reap the Benefits of Outdoor Sleep with New Sea to Summit Gear

Sea to Summit describes an outdoor sleep system—a sleeping bag, liner, mat, pillow, and shelter—as “layers” that provide comfort and versatility, just like clothing layers do on a hike. You want pieces that maximize temperature regulation, keep you dry, and give you the freedom to move.

Sleeping Bag: The newly updated Sea to Summit Spark sleeping bag (starting at $349) offers a prime combination of low weight, warmth, and versatility. Filled with 850-plus-fill water-resistant down, the Spark comes in eight different versions—five unisex options with temperature ratings ranging from 0 to 45 degrees Fahrenheit and three women’s options from 15F to 45F. For an even loftier, more packable bag, upgrade to the new Spark Pro (starting at $649), which features 950-plus-fill water-resistant down.

Liner: If you’re a cold sleeper—or want to extend your camping season into spring and fall—the new Reactor liner ($74.95) traps and reflects your body heat to keep you warm and comfortable all night. The breathable mummy-shaped liner features 50% recycled fibers and 50% Thermolite Pro insulation with heat-trapping hollow fibers and ceramic pigments that reflect the body’s infrared heat back to you. A biobased odor-control treatment keeps it fresh, and a footbox drawcord lets you fine-tune ventilation and temperature.

Sleeping Mat and Pillow: The Ether Light XT Air Sleeping Mat ($179) features air-sprung cells for sturdy support, and its four-inch thickness adds comfort and warmth. The Aeros Premium Pillow ($55) packs down small, then inflates to form a soft, supportive place to lay down your head.

Sea to Summit is an award-winning manufacturer of ingeniously designed omni-terrain outdoor gear. Its product line ranges from ultralight cookware to the most versatile line of tents on the market. Its innovation team is constantly searching for the perfect balance of weight, durability, and packability. This Australian brand is no stranger to some of the most remote places on the planet, and its products are field-tested in the world’s most demanding environments. Sea to Summit was established in 1991 and is currently distributed in more than 73 countries, with offices in Australia, the United States, Germany, and China. For more information, visit seatosummit.com.