Lifecoach: I crave sugar after giving up smoking After stopping smoking, people also may feel a need to substitute the behaviours associated with smoking (taking time out, lighting up etc) with other activities, one of which may be snacking more often. There is evidence that people who use medication to help with stopping smoking, i.e. bupropion (Zyban), nicotine replacement therapy (gum, patches, sprays) and varenicline (Champix) have less weight gain than those who go cold turkey. Your sweet tooth is, I'd suggest, a variation upon the same theme and if accompanied by weight gain then speak to your GP about trying one of these treatments, particularly bupropion. A: Sara Stanner writes A study of smokers who had given up for three months found that they released more insulin (the hormone that controls blood sugar levels) after eating and had a higher carbohydrate intake when offered a free-choice buffet compared to when they were smoking. An increase in insulin can cause low blood-sugar levels which can in turn trigger "sugar" or carbohydrate cravings and encourage weight gain. But the increase in insulin and carbohydrate intake seemed to be a temporary side effect of smoking cessation, as these changes were not seen after six months. Try to eat wholegrain and high-fibre foods. The carbohydrate in these foods is absorbed relatively slowly so can help prevent the rapid rises in blood glucose levels which lead to cravings. You can also chew gum or suck sugar-free sweets. Or when you have an urge for something sweet, do something active. The benefits of stopping smoking more than outweigh the negative of putting on a bit of weight, so don't let this deter you. Keep up the good work. Stretch right, sleep tight Q: Does stretching before bed help one sleep well? Do you have a recommended routine? A: Tony Gallagher writes A gentle stretching routine that reduces body tension and includes deep breathing, which relaxes your mind and helps eliminate distractions, should lead to a more restful sleep.Think of it as as part stretch, part meditation. Hold each stretch for 15-30 seconds. Breathe deeply and slowly. First, the "child pose." Sit back on your heels with toes pointed away from you. As you exhale, slowly tip forward from your hips and walk your hands forward until you feel a nice stretch of the buttocks, arms and shoulders. Lie across the middle of the bed facing upwards. Reach out your arms so that your hands drop below the top of the bed, giving you a stretch of the chest, shoulders and arms. Now, a spine twist stretch. Lie in the middle of the bed. Bend both knees and let them fall to one side. At the same time, move both arms to the opposite side. Repeat on the other side. Follow this with a hugging stretch. Lying on your back, hug your knees to your chest while rocking side to side. Sit on the bed with your legs straight out in front of you. Extend both arms over your head and, tipping from the hips, bring your arms towards your feet until you feel you can go no further. Hold. Gently come back to where you started and repeat. Finish with the "relaxing corpse pose." This posture facilitates deep relaxation. Lie on your back, arms to the sides, palms up, ankles uncrossed. Tighten and relax your major muscles one by one, from your feet to your head. Most people have to practise the skill of calming their minds: this is a good place to start. Send your questions to lifecoach@telegraph.co.uk, or to 111 Buckingham Palace Road, London SW1W 0DT