Some people are more affectionate than others, but the science on human touch is clear: hugs are good for you. So how many hugs a day is right? It’s impossible to have too many, so go for it at every opportunity. Just don’t force a hug where it isn’t wanted. For those willing to embrace, hugs provide several important benefits.

1. Hugs Lower Stress

A friendly hug lowers stress by reducing cortisol. Cortisol is the stress hormone because it elevates when you feel stressed. Human contact also releases the hormone oxytocin. This is the so-called love hormone. It contributes to feelings of connection, trust, and love and helps people bond. The combination of these effects means less stress when you give or receive a hug.

2. Hugging Reduces Anxiety and Depression

Oxytocin is a feel-good compound, so when released during and after a hug, you get a mood boost. If you struggle with anxiety, depression, or other difficult emotions regular hugging can make you feel better.

3. Hugging Aids Development

Researchers looked at how hugs and affection impact how children develop and form relationships. They compared kids from affectionate families with children adopted from orphanages who received minimal touch. The adopted kids had hormone disruptions that impacted how they relate to others, form bonds, and develop relationships.

4. It’s Good for Your Heart

Hugs aren’t just emotional. They can also impact your physical health. In a study of about 100 couples, researchers asked half to hold hands for ten minutes and then hug for 20 seconds. The other group sat for the same period of time in silence and without any touch. The hugging group experienced more significant reductions in heart rate and blood pressure than the control group.

5. Hugging Boosts Immunity

Another way it impacts your physical health is the effect on the immune system. A study of 400 people found that hugging reduced the risk of getting sick. Among those who got sick, the people who hugged a lot had less severe symptoms. The huggers also perceived that they had robust social support systems, which also likely contributed to the effect.

6. A Hug Can Help You Sleep Better

Because of the effects of hugs on cortisol, oxytocin, stress, and mood, they can also improve sleep. A long hug or cuddle before bed relaxes your mind, makes you calmer, and helps you feel more loved and secure.

How many hugs do you need a day to get these benefits? Some people say 8 hugs a day, but there really is no magic number. Hug whenever you have the opportunity and a willing partner. Don’t be afraid to ask for more hugs, but do be sure to ask. An unsolicited hug is not okay.

Another practice that has similar effects to hugging is meditation. In addition to a hug with a loved one, include a nightly guided meditation session to relax, unwind, and prepare for sleep.