And if you’re a person with a menstrual cycle, these cups are the perfect PMS treat and may even “keep PMS symptoms at bay,” Devon Loftus and holistic nutritionist Jenna Radomski write inThe Moon Cycle Cookbook.

A personal favorite of Radomski, these dark chocolate and almond butter cups are specifically ideal for the luteal phase of the menstrual cycle—the stage right before the your period begins, when all of those fun PMS symptoms emerge. (Oh and in case you’re wondering, there is an optimal way to eat for each phase of the menstrual cycle.)

“First, we call for dark chocolate, which not only offers a deep, rich flavor, but also provides magnesium, an essential mineral for hundreds of processes in our bodies,” Radomski tells mindbodygreen, “Calcium is another mineral with similar benefits for PMS symptoms, and almond butter contains much more calcium than other nut butters.” The chocolate and almond butter also provide iron and zinc, she shares.

Even if you’re not approaching PMS, this recipe is the perfect satisfying chocolate treat to have on hand for anytime you need (or just want) one.

Recently, a 36-year-old patient came to see me with concerns about her PMS. During the 10 days prior to her period, she’d find herself being mean to her kids, feeling exhausted, bloated, and unable to multitask or accomplish anything the way she used to. She also, tearfully, admitted that her marriage was struggling. “I know I love my husband, but I get so angry at him right before my period, and I never want to have sex anymore,” she told me.

Along with all the symptoms of a luteal phase defect, her cycle day-21 lab test showed low progesterone levels. And she’s not alone: Many women struggle with PMS, and up to 90% of women will experience it during their lifetime—oftentimes, this can be due to a luteal phase defect. 

Without knowing what the luteal phase is, however, it can be near impossible to recognize when it’s not functioning at baseline. So, here’s a deep dive into this phase of the menstrual cycle: what it is, how long it lasts, its influence on mood, and more.

During the phase that follows ovulation and precedes the period (called the luteal phase), many women have reported having sleep troubles, from insomnia, to frequently waking, to nightmares. According to the U.S. Department of Health and Human Services, “this is especially common in women who have premenstrual dysphoric disorder (PMDD), a more severe type of premenstrual syndrome.” 

While sleep quality may improve at the onset of the period, that’s when other more common period symptoms may strike, such as bloat, weight gain, and brain fog—all of which might just be exacerbated by that lack of sleep, Cabeca explains. 

Think about it: poor sleep interferes with gut health, which could lead to the ever-dreaded gas, bloating, and diarrhea that all too often coincides with your period. And if your period makes you feel foggy or forgetful, it could be the hormones, but it might also be in part to missing out on sleep.