How to Avoid Mood Swings During Period: Diet, Sleep & Lifestyle Hacks

You're crying over a coffee commercial. Yesterday, you snapped at your partner over nothing. Tomorrow, you might feel completely fine. Sound familiar?

If mood swings during periods make you feel like you're losing control every month, you're experiencing something very real. Around 75% of people who menstruate deal with emotional shifts tied to their cycle. Period mood swings aren't just "hormones being hormones." Your body is responding to hormonal signals in specific, measurable ways.

Why Mood Swings Before Period Happen: The Neurological Connection

Your body's hormonal control center is the brain - it orchestrates your entire menstrual cycle. The hypothalamus and pituitary gland (regions in the brain) send signals that determine when estrogen and progesterone rise and fall. As these hormones shift, they directly affect neurotransmitters, the chemicals that regulate your mood.

Serotonin keeps you stable and calm. Dopamine drives motivation and pleasure. GABA helps you feel relaxed. When progesterone drops sharply right before your period, GABA activity decreases. The result? You feel more anxious, irritable, or emotionally reactive.

Recent imaging research confirms something women have known all along: measurable structural and functional changes occur across the menstrual cycle. Neural network complexity and how flexible and interconnected activity is actually varies by phase. When you experience extreme mood swings on your period, you're not overreacting. You're responding to real biological shifts.

The Luteal Phase: When Emotional Symptoms Peak

Mood swings during menstrual period typically start during the luteal phase: the two weeks after ovulation and before menstruation begins. Progesterone rises, then crashes. A 2024 study using high-resolution imaging found that nearly every major functional network changes in response to hormonal fluctuations. Your amygdala (the emotional center) becomes more reactive. Your prefrontal cortex (responsible for rational thinking) becomes less effective at regulating those emotions.

What to Eat to Stabilize Mood During Menstruation

Your body needs specific nutrients to produce mood-regulating neurotransmitters. Strategic eating can buffer against hormonal fluctuations and ease periods and mood swings.

Complex Carbohydrates Support Serotonin Production

Serotonin depends on carbohydrates. When serotonin dips during the luteal phase, you become more vulnerable to low mood and irritability.

Add these foods:

• Whole grains (oats, quinoa, brown rice)
• Sweet potatoes
• Legumes (lentils, chickpeas, black beans)
• Whole grain pasta and bread

Aim for 45-65% of daily calories from carbohydrates (about 225-325 grams on a 2,000-calorie diet). These foods provide steady glucose without the crash from refined sugars, making them effective pms remedies for mood swings.

Omega-3 Fatty Acids Reduce Inflammation

Omega-3s are essential and reduce inflammation, which can worsen mood swings during periods. Research indicates that omega-3 supplementation may help reduce PMS-related mood symptoms.

Best sources:

• Fatty fish (salmon, mackerel, sardines)
• Walnuts
• Flaxseeds and chia seeds
• Algae-based supplements

Aim for at least two servings of fatty fish per week during the week before your period.

Magnesium: The Nervous System Regulator

Magnesium plays a crucial role in GABA production and nervous system regulation. Many people are marginally deficient, and levels can drop further during menstruation. Low magnesium is linked to increased anxiety, irritability, and muscle tension.

Magnesium-rich foods:

• Dark leafy greens (spinach, kale)
• Pumpkin seeds and almonds
• Dark chocolate (70% cacao or higher)
• Avocados

Studies suggest that magnesium supplementation (200-400mg daily) may help reduce PMS symptoms, including mood swings during period. Talk to your healthcare provider about whether supplementation might help.

B Vitamins Support Neurotransmitter Production

B vitamins, especially B6, B12, and folate, are essential for producing serotonin and dopamine. B6 in particular has been studied for reducing PMS-related emotional symptoms.

Foods high in B vitamins:

• Eggs
• Poultry and lean meats
• Leafy greens
• Fortified cereals

Research shows that adequate B vitamin intake may reduce your incidence of PMS by up to 35%.

Stabilize Blood Sugar to Prevent Emotional Crashes

Blood sugar crashes amplify mood swings before period. When glucose drops quickly, your body doesn't have the fuel it needs, triggering irritability, anxiety, and fatigue.

Blood sugar stabilization strategies:

• Eat every 3-4 hours
• Pair carbs with protein or healthy fat
• Choose low-glycemic index foods
• Don't skip breakfast
• Limit refined sugars

Foods to Limit During Your Luteal Phase

Certain foods and substances can exacerbate period mood swings:

• Caffeine: Increases anxiety and disrupts sleep. Avoid after 2 PM if sensitive.
• Alcohol: Disrupts neurotransmitter balance and sleep quality.
• High-sodium foods: Worsen bloating and water retention.
• Refined sugars: Cause blood sugar spikes and crashes, destabilizing mood.

Sleep Strategies for Managing Mood Swings During Period

Quality sleep is non-negotiable for emotional regulation. Your body consolidates emotional memories, regulates neurotransmitters, and repairs itself during sleep. When sleep is disrupted common in the days before menstruation due to progesterone withdrawal emotional regulation becomes much harder.

Why Sleep Gets Harder Right Before Your Period

Progesterone has a sedating effect. As it drops in the late luteal phase, you may experience:

• Difficulty falling asleep
• More frequent waking
• Less time in deep, restorative sleep
• Increased night sweats

These sleep disruptions directly contribute to mood swings during menstrual period because your body doesn't get needed restoration.

Sleep Practices That Support Emotional Balance

Stick to a consistent sleep schedule: Go to bed and wake up at the same time daily. Your circadian rhythm depends on consistency.

Create a cool, dark sleep environment: Keep your bedroom around 65-68°F and use blackout curtains.

Limit screen time before bed: Blue light suppresses melatonin production. Stop using phones and computers at least an hour before sleep.

Try magnesium glycinate: 200-400mg about an hour before bed supports both sleep quality and nervous system regulation.

Get morning sunlight: 10-30 minutes of bright light within an hour of waking helps regulate your circadian rhythm and supports serotonin production.

Movement and Stress Management During Periods

Exercise for Emotional Regulation

Regular physical activity is one of the most effective pms remedies for mood swings. Exercise increases endorphins, improves sleep, reduces inflammation, and enhances neuroplasticity your body's ability to form new, healthier patterns.

What works:

• Aerobic exercise: 30 minutes of moderate activity (brisk walking, cycling, swimming) most days
• Yoga: Particularly helpful for managing anxiety and promoting mind-body awareness
• Strength training: Builds confidence and supports hormonal health

Stress Reduction Techniques

Chronic stress amplifies mood swings before a period because it affects the same regions and neurotransmitter systems that hormones do. Women who experience stress early in their cycle are more likely to have more severe PMS symptoms.

Evidence-based stress reduction:

• Mindfulness meditation: Even 10 minutes daily can increase gray matter in regions responsible for emotional regulation
• Deep breathing exercises: Slow, diaphragmatic breathing activates the vagus nerve
• Journaling: Writing about emotions helps you process them and identify patterns
• Time in nature: Reduces cortisol and improves mood

Track Your Cycle to Anticipate Changes

When you track your cycle and symptoms, you can:

• Anticipate when mood swings during menstrual period are more likely
• Plan accordingly (schedule important events during high-energy phases)
• Identify triggers and what helps
• Communicate more effectively with loved ones

The Samphire app helps you track symptoms, spot patterns, and understand what your body needs at each phase. It's designed for people who want to work with their cycle, not against it.

Addressing Mood Swings at the Source With Neurotechnology

While diet, sleep, and lifestyle habits create a strong foundation, sometimes you need additional support especially if you experience extreme mood swings on period that disrupt your daily life.

Introducing Luteo™ for US Readers

While diet, sleep, and lifestyle habits create a strong foundation, sometimes you need additional support – especially if you experience extreme mood swings during your period that disrupt your daily life.

That's where Luteo™ comes in.

Luteo™ (known as Nettle™ in other markets) is the first at-home neurotechnology designed specifically for menstrual health. It uses gentle brain stimulation – a clinically proven method called transcranial direct current stimulation (tDCS) to target the areas of your brain involved in mood regulation and pain processing.

How Luteo™ Works

Rather than adding hormones or medications to your system, Luteo™ works directly with your brain's natural ability to adapt and change – a phenomenon called neuroplasticity. By delivering gentle electrical stimulation to targeted brain regions, it helps strengthen the neural pathways that regulate mood, reduce pain signals, and improve emotional resilience.

The result? Clinical studies show that Luteo™ can significantly reduce menstrual pain and mood symptoms – including the mood swings, irritability, and low mood that can take over your cycle.

What Makes It Different

• Hormone-free and drug-free: No systemic side effects, no interference with your natural cycle
• Brain-first approach: Addresses mood symptoms at their source – in the brain's control center
• Convenient and at-home: Just 20 minutes a day, 5 days per cycle – no appointments, no pharmacy queues
• Clinically proven: Backed by decades of neurostimulation research and specifically tested for menstrual symptoms
• Risk-free trial: Try Luteo™ for 90 days to see if it's the right fit for you.

Understanding Transcranial Direct Current Stimulation

Transcranial direct current stimulation delivers gentle electrical currents to specific regions. Research spanning over 30 years has shown that this approach can modulate activity, enhance neuroplasticity, and improve symptoms related to mood, pain, and cognitive function.

A 2023 systematic review published in Brain Stimulation found that targeting the prefrontal cortex can effectively reduce depression symptoms and improve emotional regulation. The technology works by modulating neural excitability helping overactive emotional centers calm down and underactive regulatory regions strengthen.

Nettle™: At-Home Neurostimulation for Menstrual Mood Symptoms

Nettle™ is the first at-home wearable designed specifically for menstrual health that uses gentle neurostimulation to address both pain and mood symptoms associated with the menstrual cycle. It is an approved treatment for mood and pain symptoms associated with menstruation, available in the EU + UK

How Nettle™ works:

• Delivers targeted, low-intensity electrical stimulation to regions involved in pain processing and emotional regulation
• Used for just 20 minutes daily, 5 days per cycle (during the luteal phase when symptoms typically peak)
• Hormone-free and drug-free, so it doesn't interfere with your natural cycle
• Clinically proven to reduce menstrual pain and mood symptoms

The science behind Nettle™ draws on decades of neurostimulation research and applies it specifically to cycle-related challenges. By working at the neurological level where hormonal signals are received and processed Nettle™ addresses mood swings during periods at their source.

Users with PMS, PMDD, and other cycle-related mood symptoms report feeling clearer, calmer, and more emotionally stable. One user with PMDD and ADHD shared: "Nettle™ has helped me immensely... I was surprised/delighted that it significantly reduced the symptoms of both of these conditions."

Your Nettle™ purchase includes a Samphire membership, giving you access to cycle tracking, personalized insights, and educational resources.

Try Nettle™ risk-free with a 90-day trial.

When to Seek Additional Support

While mood swings during periods are common, severe symptoms may indicate PMDD (Premenstrual Dysphoric Disorder), which affects about 5-8% of menstruating individuals.

Consider talking to a healthcare provider if you experience:

• Mood changes so severe they interfere with work, relationships, or daily functioning
• Feelings of hopelessness or thoughts of self-harm
• Symptoms that don't improve with lifestyle changes
• Sudden changes in your cycle or symptom pattern

Take Control: You Don't Have to Live Like This

Mood swings during periods aren't something you have to accept or push through. When you understand that emotional shifts are neurological responses to hormonal changes not character flaws or overreactions you can take targeted action.

The strategies covered here work because they address the root cause: how your body processes and responds to cyclical hormone fluctuations. By nourishing yourself with the right nutrients, protecting your sleep, managing stress, and potentially using neurotechnology like Nettle™, you can feel more steady, clear, and in control throughout your entire cycle.

At Samphire, we believe no one should have to compromise on their health or productivity every month. We're combining cutting-edge neuroscience with practical, accessible tools to help you feel your best in every phase.

Ready to experience the difference?

Get Nettle™ and experience hormone-free, drug-free relief from mood swings and pain with a 90-day guarantee.

Download the Samphire app to start tracking your cycle, understanding your patterns, and getting personalized insights.

We're closing the gender gap in neurological and cycle health one insight, one cycle, at a time.