Hitting the snooze button, eating dinner on the couch, and sugar—are your bad habits taking years off your life?

We all want to live a long, healthy and happy life.

But there are so many little habits that could be harming your health that you might not have even considered.

On average, men currently live to 79 and women to 83, according to the Office for National Statistics.

Do you want to live to a ripe old age?

These daily lifestyle changes, from the moment you wake up until the time you go to bed, can help you live longer and in better health.

6am: SLEEP

Hitting the snooze button may be your impulse when the alarm goes off, but it won’t do you any favors.

Instead, Dr Mayoni Gooneratne from Human Health told Sun on Sunday Health: “Get out of bed, open the curtains and get some sun.”

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Morning sunlight keeps you aligned with your natural body clock, which in turn can help you fall asleep faster at night – an indicator of good quality sleep.

The quality of your sleep – not just how many hours you sleep – can improve life expectancy.

An American study of 172,000 people aged 50 found that those who were less likely to wake up during the night, had difficulty sleeping or used sleep aids had a 30% lower risk of dying during the four years of research. than those with the worst kip.

Researchers at Beth Israel Deaconess Medical Center in Boston found that men and women with higher-quality sleep had an additional 4.7 years and 2.4 years, respectively, of life expectancy.

8am: COFFEE AND CROISSANT

GUILTY of grabbing a croissant and a latte while rushing to work?

Lucy Jones, nutritionist and clinical director at weight management provider Oviva, says: “Eating in the car or in a rush often leads to poor food choices.”

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Foods high in sugar and refined carbohydrates, such as croissants, cause blood sugar to rise quickly and then drop sharply, causing a drop in energy levels and an increase in hunger.

The pancreas then produces insulin to process the ingested sugar.

Starting the day with sugar puts you on what Dr. Gooneratne calls a “sugar and insulin roller coaster,” causing you to reach for more sugar, like soda or cookies.

She says: “Over time, these high insulin levels will make your cells resistant to allowing insulin to work.

“The combination of elevated cortisol (stimulated by stress), sugar, and insulin is actually not good for your cells and is the catalyst for inflammation.”

Consistently elevated inflammation has been shown to accelerate aging.

A study last year showed that 40-year-olds who switch from an unhealthy diet to one that matches the Government’s Eatwell Guide can gain ten more years of life.

The biggest gains were seen in those who ate more whole grains, nuts and fruits and fewer sugary drinks and processed meats.

Lucy recommends Greek yogurt with nuts and berries or whole-grain toast with avocado and a boiled egg for breakfast.

She also recommends preparing healthy snacks, such as “a small portion of dark chocolate or vegetable sticks with hummus.”

11am: STILL SITTING?

IF you haven’t gotten up from your desk at this time of day, you may be facing health problems.

A sedentary lifestyle has been shown to increase the risk of all-cause mortality.

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Studies link inactivity to overweight and obesity, type 2 diabetes, some types of cancer and early death, warns the NHS.

A Cambridge study found that workers who barely leave their desks for eight hours are 60% more likely to die prematurely.

But scientists say getting up for a short walk can help balance the damage.

Just three minutes of moderate activity per hour is enough, according to a study from Glasgow Caledonian University that tracked the activity levels of 130,000 people for 14 years.

Japanese researchers also showed that participants who walked more than an hour a day had a longer life expectancy than those who walked less than an hour.

Stepping away from your desk for a brisk walk can also reduce stress levels.

And researchers in Sweden have found an elevated risk of death over ten years among people suffering from stress-related disorders.

6pm: ONE AFTER WORK

IF you regularly hit the local pub after your shift, we have some bad news for you.

Research by the Maastricht University Medical Center in the Netherlands found that people who drank less than 15g of alcohol per day were most likely to reach the age of 90 – the equivalent of a small glass of wine.

Dr Gooneratne says: “Alcohol is a toxin and stops the liver from breaking down the usual toxins, and they act like empty calories so there is no nutritional value.

“It disinhibits you from your usual behaviors, so you’re more likely to make worse health choices and drink more.”

But Dr Gooneratne adds: “Socialization is very important for longevity and connection.

“Maybe start to rethink who and with whom you are spending your time.

“We know that our health is the average of the five people we live with – this also applies to mental health.

“Sitting there and complaining about your boss isn’t going to get you any closer to joy.”

A more conscious activity would be better.

Book a yoga or Pilates class with your colleagues.

Or find a new interest by visiting meetup.com, which hosts hundreds of events near you, from hikes to workshops and workouts.

9pm: LATE DINNER ON THE SOFA

EATING late at night on the couch, especially takeout, is a habit you should avoid.

Dr. Gooneratne says, “You should try to eat at the table together with your partner or children so you can check in on each other and reinforce your relationship.

“That feeling of support is so intrinsic to our mental health and longevity.

“Eating on the couch in front of the TV involves no social connection and lacks mindfulness.”

Furthermore, Dr. Gooneratne adds, “Takeout items can be full of ultra-processed foods.”

UPFs were linked to the risk of 32 diseases in a large study of 9.9 million people, including heart disease and type 2 diabetes.

So cooking from scratch is the best option.

Shorten your bedtime routine with activities like reading, rather than keeping your mind alert with the blue light from screens, which Dr. Gooneratne warns can suppress the release of the sleep hormone melatonin.

She says: “There should be no screens, blue light or social media after 8pm.

“Instead, mimic twilight with low lights and turn off any overhead or track lighting.

“The ideal time to sleep is from 10pm to 6am.

“We have our peak release of melatonin and human growth hormone around 2 a.m., which is crucial for health and repair.”

HGH is essential to help maintain the health of organs and tissues such as muscles.