30 weeks pregnant: baby is the size of a cabbage

Your baby this week

Your baby's bone marrow is now the main source of red blood cells. The brain is growing fast and forming more grooves on its surface. The eyes can tell light from dark, and the pupils change size in response to light. Your baby may turn the head toward a bright light on your belly.

The fine downy hair that covered the body, lanugo, has begun to fall out in some places, and the hair on the head is thicker. Your baby spends much of the day asleep, in cycles of deep and active sleep, and is awake and moving in between.

How it happens. As brain connections form, your baby's sleep cycles become more organized. Movements often come when you lie still, since you are no longer rocking your baby by moving around.

Your body this week

Your uterus is about halfway between your belly button and the bottom of your breastbone. Your weight gain may be about 0.5 kg (1 lb) a week. Your heart, lungs and kidneys are working harder, and you may feel warm.

This is also the time when your body starts a slow shift toward labour, though birth is still weeks away. You may notice more energy in short bursts, and a wish to organize your home. This is often called nesting.

Why sleep gets harder

Several things combine. The bump makes it harder to find a position. Your baby moves, kicks and can press on your ribs or bladder. Heartburn and breathlessness are worse when lying flat. Hormones affect the sleep cycle, and stress and anticipation keep the mind busy. Add night-time trips to the bathroom and leg cramps, and it is easy to see why so many people struggle.

Your baby does not suffer if you sleep poorly. Sleep loss can make you feel exhausted, and it can affect mood, but broken sleep in itself does not harm the pregnancy.

What may help

• Keep a routine. Go to bed and wake at similar times. A calming wind-down, such as a warm shower, reading or gentle stretching, helps.
• Use your bed for sleep. If you cannot sleep after 20 minutes or so, get up and do something quiet until you feel sleepy.
• Support your body. Side-lying with pillows between the knees and under the bump. See week 19 for positions and cramp tips.
• Eat earlier. A large meal near bedtime worsens heartburn. Have a light snack if you are hungry.
• Limit caffeine, especially after midday. Remember that pregnancy limits apply.
• Drink during the day. Cut back a little in the two hours before bed, but do not restrict fluids overall.
• Keep the room cool, dark and quiet.
• Nap if you can. A short nap early in the afternoon can help.
• Ask before taking sleep aids. Do not take sleeping tablets or herbal sleep remedies without checking with your provider or pharmacist.

Vivid dreams and worries

Vivid and strange dreams are common in pregnancy, and they often become more frequent in the third trimester. Some people dream about the birth, losing the baby, or something ordinary but odd. Dreams are a way the mind processes change, and they do not predict what will happen. You remember more of them because you wake more often.

If dreams or thoughts about birth are frightening or do not stop, try to talk about them. Tell your partner, a friend or your midwife. Some people have a strong fear of childbirth, sometimes called tokophobia. It is real, and support exists. Birth classes, a talk with a midwife or obstetrician about your choices, and counselling can help. If worry interferes with your day, or lasts for two weeks or more, ask for help. See week 9 for signs of anxiety and depression and where to find support.

When snoring is more than noise

Snoring is common in late pregnancy because the nasal passages swell. But if your snoring is loud, you stop breathing for short periods, you wake up gasping or choking, or you are extremely sleepy during the day, tell your provider. Sleep apnea can be linked with high blood pressure in pregnancy, and it can be treated.

Nesting

A burst of energy and an urge to prepare is a normal part of the third trimester for many people. Channel it in a safe way. Do not climb ladders, lift heavy items or use strong chemical cleaners without ventilation. Ask someone else to do risky tasks. Then rest.