Luteal Phase Gremlins
“What can I do about my luteal phase gremlins?”
This is one of my favorite ways I’ve heard PMS / PMDD described. You know, those negative feelings that sneak in during the second half of your cycle. You’re feeling great… and then after ovulation, boom—you’re anxious, irritable, can’t focus, or can’t sleep.
Maybe it’s always been this way, but now that you’re in perimenopause, it feels almost unbearable.
What is the luteal phase?
The luteal phase is the second half of your menstrual cycle—the time between ovulation and when your period starts.
Here’s what’s happening hormonally:
- Estrogen dips around ovulation. (For some women, this can trigger headaches.) It then rises a bit before your period, but not to the level it was during the first half of your cycle.
- Progesterone rises after ovulation, helping to calm the brain and support sleep.
If your progesterone rise isn’t strong enough, that imbalance can leave you feeling anxious, moody, or wired but tired.
During perimenopause, progesterone is often the first hormone to decline—which explains why insomnia and anxiety are among the earliest symptoms many women notice.
Supporting Your Hormones
Taking progesterone during the second half of your cycle can make a big difference when it comes to easing PMS or PMDD—especially during perimenopause (which can start as early as your late 30s or early 40s). To get progesterone’s full calming and sleep-supporting benefits, it usually needs to be taken orally, which means it does require a prescription from your doctor. Over-the-counter creams can be helpful for some things, but they don’t provide that same soothing, nervous-system support that oral progesterone does.
But progesterone isn’t the only option.
Many women find relief through natural support, such as:
Chaste tree berry (Vitex) – helps balance progesterone naturally
Maca root – supports energy, mood, and hormone balance.
Fish oil – reduces inflammation and supports mood.
Oxaloacetate – can help with energy metabolism and mood swings.
And for some, acupuncture alone can dramatically reduce PMS or PMDD symptoms.
The Bottom Line
Progesterone is one powerful tool—but it’s not the only one. The key is finding the right combination of support for you.
If you’re struggling with mood changes, insomnia, or PMS that feels out of control, I’d love to help you get to the root of it and find your balance again.
