GUIDE
Your baby weighs about 3 pounds now and their lanugo is starting to disappear.
At 30 weeks your baby is the size of a cabbage. Red blood cell production is shifting to the bone marrow — a major developmental milestone. You have about 10 weeks to go, and your body is working overtime to support your baby's rapid growth.
Be prepared from day one
Your baby is now about the size of a cabbage — roughly 15.7 inches long from head to heel and weighing around 3 pounds. They're growing fast, and this week brings some important developmental milestones.
The fine, downy hair called lanugo that has covered your baby's body since around 14 weeks is starting to disappear. This hair served as insulation while your baby built up their fat reserves. Now that those fat layers are thickening, the lanugo is no longer needed. Some babies still have patches of it at birth — especially premature babies — and it sheds on its own within the first few weeks of life.
A significant change is happening inside your baby's bones this week. Red blood cell production, which has been handled by tissue groups and the spleen, is now shifting to the bone marrow. This is a critical step in your baby's development — the bone marrow will be responsible for producing blood cells for the rest of their life.
Your baby's brain continues its rapid growth phase. The brain is developing more of those wrinkled folds (gyri and sulci) that increase surface area and allow for more complex neural connections. Your baby is now capable of producing tears, though they won't actually cry tears at birth — that comes a few weeks after delivery.
The amniotic fluid around your baby is at its peak volume now (about 1.5 pints) and will gradually decrease over the remaining weeks. Your baby is still practicing swallowing and breathing movements, preparing those muscles for life outside the womb.
At 30 weeks, your uterus is about 4 inches above your belly button and you may be feeling like there's no room left — even though there are still 10 weeks to go. Your body is adapting to support a baby who is gaining weight fast.
Fatigue is a hallmark of the third trimester. Between disrupted sleep, the physical demands of carrying extra weight, and the increased workload on your cardiovascular system, it's normal to feel like you did in the first trimester all over again. This is your body telling you to slow down — listen to it.
Sleep troubles are likely getting worse. Between the need to urinate frequently, difficulty finding a comfortable position, restless legs, and anxiety about the approaching birth, a full night's sleep can feel impossible. Focus on sleep quality over quantity: keep your room cool, limit screen time before bed, and try a warm bath in the evening. Reviewing safe sleep positions during pregnancy can also help you find a comfortable arrangement.
Braxton Hicks contractions may be more frequent now. Remember, these are practice contractions — irregular and not progressively painful. Dehydration and physical activity can trigger them.
Back pain is common as your growing belly shifts your center of gravity. Gentle stretching, prenatal yoga, and a supportive maternity belt can help. Avoid standing for long periods and be mindful of your posture.
You may also notice that your belly feels tight and itchy as your skin stretches. Moisturizing regularly can help with the itching, though it won't necessarily prevent stretch marks — those are largely genetic.
Every pregnancy is different. You may experience all, some, or none of these symptoms.
You're in the final stretch of the second-to-last month. This is a great time to focus on preparation without feeling rushed.
A birth plan is a way to communicate your preferences to your care team — pain management options, who you want in the room, skin-to-skin preferences, and cord clamping timing. It doesn't need to be rigid. Think of it as a starting point for conversations with your provider.
If you haven't already enrolled in a childbirth class, now is the time. Most classes cover labor stages, breathing techniques, pain management options, and what to expect postpartum. Many hospitals offer them, and online options are available too.
Eat smaller, more frequent meals. Avoid lying down for at least 30 minutes after eating. Skip spicy, acidic, and fatty foods if they trigger symptoms. Sleep with your head elevated. Talk to your provider about pregnancy-safe antacids if needed.
You're likely seeing your provider every two weeks now. These visits are important for monitoring your blood pressure, baby's growth, and your overall health. Don't skip them — even if you feel fine.
When in doubt, call your provider. It's always better to check and be reassured than to wait and worry.
Next week at 31 weeks, your baby will be about the size of a coconut. All five senses will be fully functional, and brain connections will be forming at an incredible pace. Your baby will also be practicing breathing movements more consistently.
Looking back, you can review week 29 to see how far your baby has come in just a week. And if swollen feet are becoming a daily companion, know that it's one of the most common third-trimester symptoms and there are ways to manage it.
Ten weeks may feel like a long time, but they'll go quickly. Take it one day at a time.
This guide is for informational purposes only and is not a substitute for professional medical advice. Always consult your healthcare provider with any questions about your pregnancy.
