What to Expect at 36 Weeks Pregnant + Labour Prep Tips

by BabyYumYum
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Baby Yum Yum - Pregnancy at 36 weeks
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- BabyYumYum

Congratulations—you’re 36 weeks pregnant and just weeks away from meeting your baby! The size of your baby at 36 weeks is approximately the size of a papaya. They are around 46.8cm from the top of their head to their heel (crown-heel length). Curled up, from the top of their head to their buttocks (crown-rump length), they are approximately 32.9cm. They weigh roughly 2.7kg. Most of their major organs are fully developed, and they’re shedding the fine lanugo hair that covered their body earlier in pregnancy. At the 36 week mark, almost 93% of babies will be in the head-down position as they are getting ready for birth. 

36 weeks pregnant

At this stage, you might feel pressure in your pelvis as your baby drops lower, along with more frequent Braxton Hicks contractions. Preparing for labour, finalising your birth plan, and making sure your hospital bag is packed can help you feel more confident and ready. Let’s explore what to expect at 36 weeks pregnant and share practical tips to navigate the final stretch.

Your baby at 36 weeks

Your not-so-little foetus is readying to make their big entrance into the world. They have started to drop lower and their growth has started to slow down. However, there are still some changes they’ll be going through at this point. 

Here are the important developments that your 36-week baby is going through: 

Bodily functions

Your 36-week foetus will have fully developed lungs and kidneys now. Their eyelids have also developed smooth margins and are almost fully formed. At 36 weeks they would be able to suckle breast milk.

Fetal skull and bones

Your little one’s skull bones are not fused together yet. This is a good thing and means their head can manoeuvre through the birth canal more easily. 

While babies at 36 weeks have fully-developed bones and cartilage, they are still quite soft, allowing for an easier journey into the world during delivery. But not to worry, they’ll harden over the first few years of life.

Position of your baby

By this point, your bubba should have turned to a head-down position in preparation for birth. However, it’s not uncommon for your baby to still be in a ‘breech’ position – they may very well still turn naturally. 

Your obstetrician may do a version procedure for a breech baby. This is a low-risk procedure where the OB will lift or push your belly slightly to encourage your little one to turn. 

ALSO CHECK OUT: Baby Zodiac Calculator

Your body at 36 weeks pregnant

36 weeks pregnant

The Lily Rose Collection
The Lily Rose Collection

At 36 weeks your pregnancy symptoms will likely have you feeling uncomfortable. But hang in there, your little one will soon be out and in your arms!

These are some of the common symptoms you may experience or re-experience:

  • Nesting instinct: While it’s normal to become slower and more sluggish at this heavily pregnant stage, many women may get a burst of energy known as nesting instinct. This usually happens in the last few weeks of pregnancy and inspires them to clean and organise the house in preparation for the baby’s arrival. Safe ways to do this include solidifying your birth plan, cooking in bulk, deep cleaning and organising the nursery or pantry, etc.
  • Lightening: You’ll likely begin to experience what is called lightening. This occurs when your little one begins to drop lower as they ready for their birthday. Don’t panic if your belly suddenly looks different. This will happen once your baby drops down into your pelvis. You may feel like you can suddenly breathe again – and have room for bigger meals!
  • Pelvic pressure: While your baby dropping lower down brings relief to the top half of you, the trade-off will be the added pressure in the pelvic area. This may lead to frequent urination, aches, and pains. With your baby burrowing deeper into your pelvis and your uterus weighing you down, you’ll likely be doing the penguin waddle.Try to remedy this discomfort by lying with your hips elevated, doing some pelvic exercises, or taking warm baths. 

Taking care of yourself when pregnant at 36 weeksTaking care of yourself when pregnant at 36 weeks

  • Consume enough Vitamin C: In week 36 of pregnancy, it’s important to make sure that you’re getting enough Vitamin C. At this stage, ensuring that your immune system, bones, and muscles are staying strong for the big day is a must. If you’re taking a prenatal vitamin, it may contain enough, otherwise, an added supplement will work too.
  • Stay active: Continuing with pregnancy-safe exercise throughout your third trimester and right up to birth has proven to make for an easier birth experience. Light to moderate exercise is best. Workouts like yoga, pilates, walking, and swimming are some of the best. This will improve your mental health, digestion, stress levels, and general comfortability too. Light stretching will help relieve pressure from your back. Standing backbends are also great. Place your hands on your hips and gently bend backwards about 20 degrees. 
  • Get prepared: You may relieve a lot of stress by being fully prepared. If you haven’t done things like solidifying your birth plan, packing your hospital bag, and organising your home for your newest family member, now is a good time to do so. 
  • Perineal massage: The perineum is the area between the vagina and the anus. Massaging this area in the weeks leading up to your due date can reduce the chances of tearing or having an episiotomy (cutting the perineum) during birth.This is particularly effective in women over the age of 20 and women having their first baby. To massage the perineum, put one or two fingers into the vagina and massage downwards towards the perineum, pulling towards the sides gently. You should feel tingling or a slight burning sensation, but no intense pain. This technique helps to stretch the skin of the perineum for delivery, prepare the tissue for what’s to come and allow you to learn the sensation of birth.

FAQs: 36 Weeks Pregnant – What to Expect & Labour Prep Tips

How can I manage pre-labour anxiety and stay relaxed?

Focus on calming techniques like deep breathing, gentle stretching, or guided meditation. Sharing worries with a partner, trusted friend, or counsellor can also provide reassurance. Many find that learning about the stages of labour helps reduce anxiety by making the process feel more predictable.

What can I do if I’m having trouble sleeping at 36 weeks?

A bedtime routine can help: dim lights, turn off screens, and try a warm bath or soothing music before bed. Supportive pillows under your bump and between your knees can ease discomfort, and limiting fluids before bedtime may reduce night-time bathroom trips.

How should I prepare my older children for the new baby’s arrival?

Involve them in small tasks, like picking out baby clothes or helping pack the hospital bag. Keep explanations age-appropriate and positive. Reassure them that their routine, love, and attention will continue, even with the new addition.

Is it normal to feel a sudden urge to clean and organise (nesting)?

Yes, many mums experience nesting instincts. It’s generally harmless, but remember to pace yourself. Avoid heavy lifting or overexertion, and take regular breaks to prevent exhaustion.

What should I discuss with my birth partner at this stage?

Talk about how they can support you during labour—massage techniques, timing contractions, and advocating for your preferences if you’re unable to speak for yourself. Ensuring you both understand the birth plan helps them provide better emotional and practical support.

Do I need to plan for unexpected changes to my birth plan?

Yes. While a birth plan is helpful, labour can be unpredictable. Consider having a “plan B” for factors like pain relief or if you need a caesarean section. Staying flexible can ease stress if things don’t go exactly as expected.

The Lily Rose Collection
The Lily Rose Collection

Should I consider a perineal massage to prepare for labour?

Some healthcare providers recommend perineal massage from around 34–36 weeks to help soften and stretch the tissues, potentially reducing the risk of tearing. Check with your midwife or doctor for guidance on technique and frequency.

How can I cope with changes in appetite or cravings at this stage?

Many women have fluctuating appetites due to the baby’s position and general discomfort. Try eating small, nutrient-rich meals, stay hydrated, and keep healthy snacks on hand. If severe food aversions or cravings persist, speak to your healthcare provider.

What signs suggest labour may be close?

Signs can include the “show” (passing of the mucus plug), regular contractions, or waters breaking (amniotic fluid leakage). You might also notice more intense pelvic pressure as the baby drops further down. If you’re unsure, call your midwife or doctor.

How can I distinguish normal discharge from amniotic fluid leaking?

Amniotic fluid often feels watery and can either trickle or gush. If you suspect your waters have broken, note the colour and any odour, then contact your healthcare provider. Normal vaginal discharge is usually thinner or mucus-like, and may not come in a steady flow.

When should I prepare for postpartum recovery and baby care?

By 36 weeks, it’s wise to have essentials like newborn nappies, feeding supplies, and postpartum care items ready. Create a comfortable space for recovery at home. If possible, arrange help from a partner, family, or friends for those initial weeks.

Where can I find mental health support during late pregnancy?

Speak to your midwife or GP for local counselling or mental health services. Antenatal classes often provide resources too. Online forums or local support groups can help you connect with other mums experiencing similar challenges.

 

Disclaimer: The information provided above is a general guide and should not replace personalised medical advice. Always consult a qualified healthcare professional for individual recommendations regarding your pregnancy.

 

 

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