With the weather finally starting to improve, it means the first crop of spring vegetables and herbs are being harvested. And among the bounty are a few tasty options that can help you sleep well too.

 1. Chamomile



This abundant and fragrant herb can be harvested both in spring and late summer. You can use both the flowers and leaves in a calming tea that can be made just before bedtime to help you relax.

If using the flowers, choose fully open ones early in the day. Dry them by spreading on a rack in a warm, dry spot. Once dried, put in an airtight jar in a dark place. For the tea, use hot, not boiling, water with around 2 to 3 teaspoons of dried flowers.

2. Asparagus



The asparagus season is a limited one in spring so take advantage of this healthy and delicious addition to your spring menu.

Asparagus’ are full of a number of health-giving vitamins and minerals. But it’s the tryptophan - an amino acid - that helps you sleep well. When you eat asparagus, this amazing substance gets transformed into a neurotransmitter called serotonin and then into the hormone melatonin – often referred to as the sleep hormone.

3. Spinach



Not only does spinach makes you strong – or so Popeye would have you believe – but it also helps you sleep.

Spinach is one of the healthiest foods around. And among the various health benefits are its high levels of tryptophan – the amino acid that causes sleepiness. But it doesn’t stop there – spinach is rich in vitamin B6, which boosts the effects of tryptophan.

4. Cucumbers



These salad favourites can help you get a good night’s sleep thanks to their high levels of magnesium.

This mineral has been linked in various studies with improvements in the quality, duration and tranquillity of sleep. They can also help regulate your metabolism, which has also been linked to sleep disorders and the occurrence of insomnia.

5. Kale



The hipsters were right – kale is good for you. And you can add a good night’s sleep to the many, many benefits of this leafy green.

This is thanks to its high calcium levels. While levels of calcium are much higher in dairy, if you want to keep it green and seasonal this spring, kale’s calcium levels can help you fall asleep, with various studies linking calcium-deficiency and insomnia.