Hello, third trimester 💛

You've arrived at the final trimester. It's a big milestone, and a good moment to be proud of everything you and your baby have done so far.

📌 Week 28 at a glance

• Trimester: Third (first week)
• Baby's size: about the size of an aubergine (around 37.6 cm head to heel)
• Still to come: roughly 12 weeks (a typical pregnancy lasts around 40 weeks)

🌱 Your little one this week

At 28 weeks, your baby weighs around 1 kg and measures about 37.6 cm from head to heel, roughly the size of an aubergine. The eyes can open and blink, and eyelashes have formed. The brain is growing quickly, developing grooves and folds, and your baby is fattening up nicely.

Your baby's heart rate changes through pregnancy. It's now around 140 beats per minute and will be around 130 at birth, still much faster than yours, because tiny hearts make up for pumping less blood by beating faster. Your baby sleeps and wakes in cycles and may respond to light, sounds and touch.

🌷 And how about you, Mum?

As your bump grows, you may notice more backache, heartburn, swollen ankles or breathlessness, as your joints and ligaments are looser than usual. Occasional Braxton Hicks tightenings are common too. Nosebleeds can also happen because of hormonal changes. If one starts, sit or stand rather than lying down, lean forward, and pinch your nose just above the nostrils for 10 to 15 minutes.

A little puffiness in your face, ankles or feet is usually water retention, but please mention it to your doctor or midwife, in case it's a sign of pre-eclampsia, which can raise blood pressure quickly even when you feel well.

From around now, it's safest to go to sleep on your side rather than on your back, including for daytime naps, because research suggests that sleeping on your back in later pregnancy may increase the risk of stillbirth. A pillow under your bump and another between your legs can help. If you wake up on your back, don't worry. Just roll onto your side again.

Getting to know your baby's usual pattern of movements is a lovely part of this stage. If you're ever unsure about their movements, or notice a change, please contact your midwife or doctor straight away. They're glad to hear from you.

🍽️ Food for thought: calcium and strong bones

Your baby's bones are hardening, and calcium helps build and maintain bones and teeth. It also supports normal muscle and nerve function.

Everyday foods that contain calcium include:

• Milk, yoghurt and cheese
• Ikan bilis (small anchovies eaten with their bones)
• Tofu, especially calcium-set tofu
• Kai lan and other dark leafy greens

You don't need to eat for two. In the third trimester you may need about 200 extra calories a day, which is roughly two slices of wholemeal bread, so there's no need to overdo it. If you'd like personal advice about calcium or supplements, your doctor, midwife or dietitian can help.

✨ Little things that may feel nice

• Many mums find that smaller, more frequent meals ease heartburn and breathlessness
• A pregnancy pillow can make side-sleeping more comfortable
• Taking short breaks to put your feet up can ease tired legs
• Washing your hands well and wearing gloves for gardening or cleaning up after pets are easy ways to avoid infections
• A few quiet minutes each day to notice your baby's movements can be a lovely habit

🩺 Coming up

In the third trimester, antenatal visits often become more frequent. Your doctor or midwife will tell you what's planned, and may talk about routine checks and vaccines recommended in pregnancy, such as whooping cough and RSV, so you can decide what feels right for you. It's also a good time to book antenatal classes if you haven't already. In Malaysia, you can ask your Klinik Kesihatan or private clinic about the options.

It's also time to think about where your baby will sleep. A safe cot or crib, with a firm, snug mattress and no pillows or duvets, is a good start. Your midwife or doctor can also tell you about the newborn screening tests that are offered soon after birth.

👨‍👩‍👧 Partner's corner

The third trimester is a lovely time to get involved, whether it's joining appointments, attending antenatal classes or helping with preparations. And please keep an eye on how mum is feeling. A listening ear matters.

❓ Quick questions

Why is it harder to sleep now?
A bigger bump, heartburn, leg cramps and a busy mind can all play a part. A pregnancy pillow and a calm wind-down routine can help.

How will I know what's normal for my baby's movements?
Many mums get to know their baby's usual pattern over time. If you're unsure, or notice a change, please contact your midwife or doctor straight away.

💛 A little moment for the two of you

Twenty-eight weeks. Your baby can open their eyes, and soon they'll meet the world. You've done something wonderful to get here.

Hello, third trimester. We're ready. 🦕

Sources & further reading

NHS — 28 weeks pregnant
NHS Week 28 pregnancy guide

Ministry of Health Malaysia (KKM) — Antenatal care
KKM maternal health and antenatal care

FirstDino shares general pregnancy information for education and comfort. It is not medical advice, and every pregnancy is different. Please speak with your doctor or midwife about your own health and care.