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  1. Week 28
  2. Week 29
  3. Week 30
  4. Week 31
  5. Week 32
  6. Week 33
  7. Week 34
  8. Week 35
  9. Week 36
  10. Week 37
  11. Week 38
  12. Week 39
  13. Week 40
  14. Week 41

Week 30

You're three-quarters of the way there now!

You might already feel like you're ready to drop, but you and your baby have some more growing to do over the next few weeks.

What's happening in my body?

You may be having trouble sleeping and then when you do, you may be having disturbing dreams.

Try to remember these dreams are not real. They are fuelled by your hormones and the anxiety that you're probably feeling about the big changes ahead.

Talking about your dreams will help you put everything into perspective.

If you are feeling under stress, talk to your midwife or doctor.

Whooping cough vaccination

Have you had the whooping cough vaccine? You should have it before week 33, you can have it later but your baby is less likely to get the protection from you. If you have not had the vaccine speak to your midwife or a GP this week.

Read more about whooping cough vaccination in pregnancy on NHS.UK.

3rd trimester pregnancy symptoms (at 30 weeks)

It's probably more of an effort now to walk up the stairs without getting out of breath – that's because your baby is pushing against your lungs.

Your signs of pregnancy could also include:

You may also experience symptoms from earlier weeks, such as:

Read Tommy's guide to common pregnancy symptoms.

RSV vaccination

Have you had the RSV (respiratory syncytial virus) vaccine? It's usually offered at around week 28 but can be given later if needed, right up until you go into labour.

Having the vaccination can lower your baby's risk of a severe lung infection called bronchiolitis, which can make it difficult for your baby to breathe and feed. If you've not had it yet, speak to your midwife or a GP.

Read more about the RSV vaccine on NHS.UK.

What does my baby look like?

Your baby, or foetus, is around 39.9cm long from head to heel. That's approximately the size of a cabbage.

Your baby's eyes can now focus. Their vision will continue to develop inside and outside the uterus (womb).

After the birth, your baby will be able to focus on your face, when you're around 20 to 25cm away. However, they will not be able to follow moving objects with their eyes until they're about 3 months old.

Composite. One side shows a foetus attached to the placenta by the umbilical cord. The foetus is recognisable as a baby. Other side shows a person holding a cabbage in 2 hands.
Your baby is about the size of a cabbage.

Think about baby clothes you might need

It's time to get a few baby clothes if you need them. You won't need loads because your baby will grow out of things very fast.

Read about what baby clothes you will need on the NHS website.

Action stations

Do you understand what will happen during labour and the birth? Read about the stages of labour and birth on the NHS website.

Remember that every birth is different, so if you've had other children, things could be a little different this time around.

This week you could also...

Talk to your work

You have maternity rights. You can ask for a risk assessment of your work place to ensure that you're working in a safe environment.

You should not be lifting heavy things and you may need extra breaks and somewhere to sit.

You can also attend antenatal appointments during paid work time.

Start doing pelvic floor exercises

It's a good time to tone up your pelvic floor muscles. Gentle exercises can help to prevent leakage when you laugh, sneeze or cough.

Get the muscles going by pretending that you're having a pee and then stopping midflow.

Visit Tommy's for more information on pelvic floor exercises.

Antenatal classes

Ask your midwife or doctor about online antenatal classes – they may be able to recommend one. The charity Tommy's has lots of useful information on antenatal classes and preparing you for birth.

Ask your partner if they would like to take part in the antenatal classes. Even if you've had children before, antenatal classes are still worth going to as you can meet other parents-to-be.

The NCT offers online antenatal classes with small groups of people that live locally to you.

Smoking, drinking and caffeine in pregnancy

Do your best to stop smoking and give up alcohol, and go easy on the tea, coffee and anything else with caffeine.

Ask your midwife or GP for support.

Vitamins in pregnancy

To keep bones and muscles healthy, we need vitamin D.

From late March/early April to the end of September, most people make enough vitamin D from sunlight on their skin. However, between October and early March, you should consider taking a daily vitamin D supplement because we cannot make enough from sunlight.

Some people should take a vitamin D supplement all year round, find out if this applies to you on the NHS website.

You just need 10 micrograms daily (it's the same for grown-ups and kids). Check if you're entitled to free vitamins.

Exercising in pregnancy

It's recommended that you do 150 minutes of exercise a week while pregnant.

You could start off with just 10 minutes of daily exercise – perhaps take a brisk walk outside. Check out Sport England's #StayInWorkOut online exercises (scroll to the pregnancy section).

Listen to your body and do what feels right for you.

Healthy eating

There's no need to eat for 2.

Now you're in the 3rd trimester, you may need an extra 200 calories a day, but that's not much. It's about the same as 2 slices of wholemeal toast with margarine.

You just need to eat a healthy balanced diet, with a variety of different foods every day, including plenty of fruit and veg. Have a look at our guide to healthy eating in pregnancy.

You may be able to get free milk, fruit and veg through the Healthy Start scheme.

Emotional and mental wellbeing

How are you today?

If you're feeling anxious or low, talk to your doctor or midwife, who can point you in the right direction to get all the support that you need. You could also discuss your worries with your partner, friends and family.

You may be worried about your relationship, or money, or having somewhere permanent to live.

Don't keep it to yourself – it's important that you ask for help if you need it.

Contraception

Getting pregnant again is probably the last thing on your mind right now. However, now is a good time to start planning what type of contraception you would like to use after your baby is born.

Getting pregnant again could happen sooner than you realise, and too short a gap between babies is known to cause problems.

Talk to your GP or midwife to help you decide.

Talk to your midwife about newborn screening

You will be offered newborn screening tests for your baby soon after they are born.

These screening tests are recommended by the NHS because they can make sure your baby is given appropriate treatment if needed.

Your decisions about whether or not you want these screening tests will be respected, and healthcare professionals will support you.

Ask your midwife or doctor for more information about newborn screening.

More in week-by-week

Week 31

This might be hard to believe, but you are almost there!

Week 32

Week 29

More in week-by-week guide to pregnancy

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