👶Your baby this week
Your baby is about as long as a newborn cardigan (~41.1 cm) and weighs just over 3 lb — getting closer to birth length while steadily gaining fat.
The **brain is rapidly wiring up**, billions of new **neural connections** are forming, making senses and movements more coordinated.
Baby now has **more defined sleep–wake patterns** and spends longer in **REM sleep** (the dreaming phase).
All **five senses** are active: baby can track light, taste and smell traces of what you eats via amniotic fluid, and recognise familiar voices.
Busy practicing **sucking, swallowing, breathing motions**, and may be **thumb-sucking** (sometimes so vigorously a tiny thumb blister shows at birth!).
Plenty of movement continues, **kicks, stretches, rolls and ‘pedalling’** along the uterine wall, though space will gradually feel tighter.
Hearing is well tuned: baby may **recognise your and your partner’s voices** and can be soothed by familiar sounds and songs.
🌸Your body this week
Your bump keeps growing; a final **growth spurt** for you and baby is just a couple of weeks away.
Your midwife may **measure your bump** (fundal height) and gently feel your abdomen to check **baby’s position** (head-down vs breech).
You might notice your bump **‘drop’** if baby settles head-down in the pelvis (engages) sometimes this happens only once labour starts.
If baby remains **head-up (breech)** later on, your team will discuss birth options, which may include a **planned caesarean** depending on circumstances.
More **shortness of breath** is common now, as the uterus lifts the diaphragm; posture and side-sleeping can help.
You may notice **Braxton Hicks (‘practice’) contractions**, a brief tightening that eases. Painful, regular tightenings warrant an urgent call.
💛Symptoms you might notice
Every pregnancy is different. These are common around week 31 — speak to your midwife if anything worries you.
Braxton Hicks
Mild, irregular tightenings that last ~20–30 seconds and stop when you rest/hydrate are normal. If they become painful, regular, or you have bleeding/fluid loss, call your maternity unit.
Shortness of breath
Stand tall, slow your pace, and sleep slightly propped on your left side. Sudden severe breathlessness, chest pain, or fainting needs urgent assessment.
Frequent urination
Baby’s position and a heavier uterus press on your bladder. Try ‘double voiding’ (pee, then try again) and reduce drinks just before bed while staying well hydrated overall.
Heartburn & indigestion
Eat smaller, more frequent meals; avoid spicy/greasy foods and lying down after eating. Ask your midwife about pregnancy-safe antacids if needed.
Constipation & bloating
Hydrate well, increase fibre (wholegrains, fruit, veg), and keep gently active. A probiotic yogurt may help; seek advice if symptoms persist.
Backache & round-ligament pain
Use cushions for support, practice gentle stretches/prenatal yoga, apply warmth, change positions slowly, and consider a maternity support belt.
Leg cramps
Stretch calves before bed, flex toes up toward shins during a cramp, stay hydrated, and try a warm bath or magnesium-rich foods (check supplements with your midwife).
Swelling (hands/feet/ankles)
Elevate legs, avoid standing/sitting long periods, wear comfy shoes/support hosiery. Sudden swelling with headache/visual changes needs urgent review (possible pre-eclampsia).
Pregnancy brain & sleep problems
Normal in late pregnancy. Use lists/reminders, keep a calming wind-down routine, side-sleep with pillows under bump and between knees, and limit caffeine late in the day.
Vaginal discharge & infections
White, milky discharge can be normal. Seek care for itching, bad odour, pain, bleeding, or a watery leak (possible ruptured membranes).
✨Tips for week 31
Movements & kick counts
Keep noting Your baby’s usual pattern. Count to 10 movements during you’s ‘active window’. If movements are **reduced, changed, or you’re worried**, contact your maternity unit **immediately**.
Whooping cough & RSV vaccines
Aim to have **whooping cough (pertussis)** **before week 33** for best baby protection. **RSV** vaccine is usually offered from week 28 and can be given up until labour, ask your midwife/GP.
Feeding choices: breast or bottle
Breast milk provides **antibodies** and reduces infections, and it’s on-demand. If breastfeeding isn’t possible or you choose not to, **formula feeding with responsive cuddles** gives a great start. Baby is practicing sucking now.
Baby sling safety (T.I.C.K.S.)
If using a sling, follow **Tight, In view, Close enough to kiss, Keep chin off chest, Supported back**. Keep airways **clear** and baby held **upright** against your body.
Safe sleep setup
For the first months, plan a **crib/Moses basket/carry cot** with a **new, snug-fitting, clean, waterproof mattress**. Use a sleeping bag or light layers, **no pillows or duvets**.
Pelvic floor & posture
Do short, frequent **Kegels** daily to support bladder control and recovery. Mind your posture and consider a support belt if back/pelvic discomfort increases.
Antenatal classes & partner role
Book NHS/NCT/Tommy’s classes to prepare for labour, feeding, and early days. Invite your partner to learn comfort measures and their birth-support role.
Nutrition & vitamin D
In the 3rd trimester you may need **~200 extra calories/day** (e.g., 2 slices wholemeal toast with spread). Take **10 micrograms vitamin D daily** (per NHS guidance) and keep caffeine low; avoid alcohol and smoking.
Activity & rest
Aim for **150 minutes/week** of moderate activity (e.g., brisk walking), if comfortable. Pace yourself and rest when you can, especially if breathless or fatigued.
Workplace rights
You’re entitled to a **work risk assessment**, safe duties, extra breaks, a seat, and **paid time** for antenatal appointments.
Mental wellbeing
It’s normal to feel excited and anxious. If you feels low, overwhelmed, or unable to cope, talk to your midwife/GP, support works and is available.
When to seek urgent help
Call your maternity unit for **reduced or changed movements**, vaginal bleeding, fluid leakage, severe headache/vision changes, chest pain, or sudden swelling.