At 31 weeks pregnant, your baby's five senses are fully developed and brain development is accelerating rapidly! Your baby is about the size of a coconut (41 cm, 1.75 kg), can respond to light, sounds, and touch, and is starting to have distinct sleep-wake cycles. This is a great time to start labor preparation exercises, invest in nursing pads if breasts are leaking, and practice breathing techniques for delivery.
Your Baby at 31 Weeks
Watch: How to boost your baby's brain development. Here are list of foods one should give the baby
Size and Development
Measurement
Details
**Length**
About 41.1 cm (16 inches)
**Weight**
Approximately 1.75 kg (3.86 pounds)
**Size comparison**
Like a coconut (nariyal)
Baby's Development This Week
Five Senses Fully Developed:
Vision: Responding to light
Hearing: Recognizing your voice
Touch: Feeling the umbilical cord
Taste: Tasting amniotic fluid
Smell: Developing
Brain Development:
Brain tripling in weight this trimester
Billions of nerve connections being made
Information processing active
Deep grooves forming for more brain tissue
Getting smarter every day!
Movement Patterns:
Distinct sleep and wake cycles
More defined movement patterns
Stretching, kicking, somersaulting
Movements may keep you up at night!
Active baby = healthy baby
Weight Gain:
Rapid weight gain begins now
Fat layers filling in
Less wrinkly appearance
Getting ready for life outside
What's Happening to Your Body
Common Symptoms at 31 Weeks
Symptom
Why It Happens
What Helps
Shortness of breath
Uterus 4 inches above belly button
Stand straight, sleep propped, small meals
Frequent urination
Bladder pressure
Double voiding technique
Backaches
Weight, posture changes
Prenatal yoga, good posture, massage
Pregnancy brain
Brain cell changes
Write lists, use reminders
Sleep problems
Multiple factors
Relaxation, routine, support
Braxton Hicks
Practice contractions
Change position, hydrate
Clumsiness
Balance changes, distraction
Move carefully, remove tripping hazards
Shortness of Breath
Why It Happens:
Uterus now 4 inches above belly button
Pushing against diaphragm and lungs
Less room for lungs to expand
What Helps:
Stand as straight as possible
Eat smaller, evenly-spaced meals
Sleep propped up on left side
Take breaks when needed
Don't push too hard physically
When It Gets Better:
When baby "drops" into pelvis (weeks 33-36)
You'll suddenly be able to breathe deeper!
"Pregnancy Brain" (Forgetfulness)
Why It Happens:
Brain cell volume temporarily shrinks in third trimester
Hormonal changes
Sleep deprivation
Mind preoccupied with baby
What Helps:
Write things down
Use smartphone reminders
Put things in same place
Delegate when possible
Don't stress about it!
Good News:
Brain cells return to normal a few months after delivery
It's temporary!
Braxton Hicks Contractions
What They Are:
Practice contractions
Womb contracting and relaxing
Preparing for labor
What They Feel Like:
Uncomfortable but not painful
Like mild period cramps
Come and go
Irregular pattern
When to Worry:
If contractions become regular
If they become painful
If they don't stop with rest
Could be preterm labor - call doctor
Step-by-Step Guide for Week 31
Step 1: Get Nursing Pads
If Breasts Are Leaking Colostrum:
Invest in nursing pads
Keep bras clean and dry
Disposable or reusable options available
Start using them now
Even If Not Leaking:
Good to have ready
Will need after baby arrives
Include in hospital bag
Step 2: Start Labor Breathing Practice
Why Practice Now:
Deep, patterned breaths help during labor
Keeps you relaxed during contractions
Practice makes it automatic
Also helps with current shortness of breath
Basic Breathing Technique:
Inhale slowly through nose (count to 4)
Exhale slowly through mouth (count to 6)
Focus on relaxing body with each exhale
Practice for a few minutes daily
Step 3: Do Labor Preparation Stretches
Benefits:
Opens pelvis
Strengthens abdominal muscles
Eases back pain during delivery
Relieves muscle tension
Increases flexibility
Safe Exercises:
Cat-Cow Stretch: On all fours, arch and round back
Hip Openers: Sit cross-legged, gentle knee presses
Squatting: Supported squats, hold for short periods
Pelvic Tilts: Rock pelvis while on all fours
Deep Breathing: Throughout exercises
Step 4: Reduce Caffeine
Why It Matters:
Caffeine is a diuretic (increases urination)
Can worsen frequent bathroom trips
Can affect sleep quality
Baby processes caffeine slowly
What to Do:
Limit to 200mg caffeine daily (about 2 cups tea)
Switch to decaf options
Avoid caffeine in evening
Stay hydrated with water instead
Step 5: Manage Sleep Challenges
Common Sleep Disruptors:
Leg cramps
Heartburn
Frequent urination
Anxiety
Physical discomfort
Hormones
What Helps:
Problem
Solution
Leg cramps
Stretch before bed
Heartburn
Don't eat before lying down
Bathroom trips
Limit evening fluids
Discomfort
Pregnancy pillow, side sleeping
Anxiety
Talk about worries during day
Can't settle
Relaxation routine before bed
Step 6: Address Headaches
Common Causes:
Tension from posture changes
Dehydration
Stress
Eye strain
Hormones
What Helps:
Dark, quiet room for 15 minutes
Cold compress on forehead
Rest with feet up
Stay hydrated
Acetaminophen (paracetamol) is generally safe - ask doctor
When to Worry:
Severe headache that doesn't improve
Accompanied by vision changes
With swelling or high blood pressure
Call doctor immediately
Preparing for Baby
Hospital Bag Checklist Start
For You:
Comfortable clothes for hospital
Nursing bras
Nursing pads
Toiletries
Going-home outfit (maternity size still!)
Phone charger
Documents
For Baby:
Coming-home outfit
Receiving blanket
Diapers (hospital may provide)
Car seat (installed in car)
Questions for Doctor
When should I come to hospital?
What signs of labor should I watch for?
Birth plan discussions
Any concerns about baby's position?
Tips for Success
Practice breathing daily - Helps labor and current breathlessness
Do stretches for labor - Prepare your body
Track baby movements - Know your baby's pattern
Get nursing pads - Be prepared for leaking
Cut back caffeine - Reduces bathroom trips
Rest when tired - Third trimester is demanding
Start hospital bag - Never too early!
Common Mistakes to Avoid
Pushing too hard physically - Rest is important now
Drinking caffeine late in day - Worsens sleep and urination
Ignoring regular contractions - Could be preterm labor
Stressing about forgetfulness - Stress makes it worse
Skipping stretches - Important for labor preparation
Not elevating feet - Worsens swelling
Ignoring severe headaches - Could indicate problem
When to Seek Help
Contact Doctor Immediately If:
Regular, painful contractions
Decreased baby movements
Severe headache with vision changes
Vaginal bleeding
Leaking fluid
Sudden severe swelling
High fever
Signs of UTI
Schedule Appointment For:
Birth plan discussion
Questions about labor signs
Concerns about baby's position
Any symptoms worrying you
Frequently Asked Questions
Q: 31 weeks mein baby ki position kaisi honi chahiye?
A: Many babies are head-down by now, but some are still breech or sideways. Your doctor will check position. If baby isn't head-down yet, don't worry - most turn by 36 weeks. Baby still has room to move and change position.
Q: Pregnancy brain kitne time tak rahta hai?
A: "Pregnancy brain" or forgetfulness is temporary! It's caused by brain changes during third trimester. Most women find their memory returns to normal within a few months after delivery. In the meantime, use lists and reminders.
A: Braxton Hicks are irregular, don't get stronger, and stop when you change position or rest. Preterm labor contractions are regular, progressively stronger, and continue regardless of what you do. If you have more than 4-6 contractions per hour before 37 weeks, call your doctor.
Q: Baby bahut zyada movement kar raha hai - normal hai kya?
A: Yes! Active baby is healthy baby. At 31 weeks, baby has defined sleep-wake cycles and may be very active during their "awake" time. This might keep you up at night. It's a good sign that baby is developing well. Only worry if movement suddenly decreases.
Q: Saans phoolti hai - kya karna chahiye?
A: Breathlessness is very common as uterus pushes against lungs. Stand as straight as you can, eat smaller meals, and sleep propped on your left side. It usually improves in late pregnancy when baby "drops" into your pelvis. Take breaks and don't overexert yourself.
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This article was reviewed by a healthcare provider. At 31 weeks, your baby's senses are fully developed - they can hear, see, and respond to your voice!
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