The third trimester, from weeks 28 to 40, is when things get real. Your belly is heavy, sleep is harder, and everything feels just a little more uncomfortable.
You’re excited, but also exhausted. Every day brings new aches, stress, or emotions you didn’t expect.
This post shares 15 practical essentials that can help.
Each item is designed to make the final stretch more manageable, more comfortable, and a little less overwhelming!
1. Pregnancy Pillow
Sleeping in the third trimester can feel impossible. A pregnancy pillow helps relieve the pressure on your hips, back, and belly. It supports your body so you can finally rest.
There are several types to choose from:
- C-shape pillows cradle your body and provide back and belly support.
- U-shape pillows offer full-body support, including your head, neck, back, belly, and legs.
- Wedge pillows are smaller and fit under your belly or back for targeted support.
Choose the one that fits your sleep style and bed size. It’s not just about comfort — it can also help improve circulation and reduce nighttime aches.
2. Maternity Support Belt
As your belly grows, your center of gravity shifts. This often leads to lower back and pelvic pain. A maternity support belt can help take that weight off your spine.
It wraps around your lower abdomen and back to give you extra support. This helps ease the strain on your muscles and joints. Some belts are adjustable and allow for a snug but comfortable fit.
This is especially helpful if you’re on your feet for long periods, walk a lot, or need extra support at work. It won’t fix everything, but it makes movement more bearable.
3. Comfy Loungewear & Maternity Pajamas
Tight clothes don’t just feel bad — they can also make symptoms worse. You need soft, breathable fabrics that stretch with your changing body. That’s where comfy maternity loungewear and pajamas come in.
Look for materials like cotton or bamboo. They’re gentle on sensitive skin and help prevent overheating. Styles with wide waistbands, stretchy seams, and easy nursing access are ideal.
The best part? You can keep wearing them after birth. They’re perfect for postpartum recovery, middle-of-the-night feedings, and slow days at home with your newborn.
4. Compression Socks
Swollen feet and ankles are common in the third trimester. Compression socks help prevent this by improving blood flow and reducing fluid buildup in your legs.
They apply gentle pressure, which helps your veins move blood back to your heart. This is especially important if you sit or stand for long periods.
Compression socks also help reduce leg fatigue and can lower your risk of developing varicose veins. They’re a simple but powerful way to keep your body feeling better each day.
5. Prenatal Vitamins (with DHA & Iron)
Your baby’s brain, bones, and blood are still developing fast. That means your body needs strong nutritional support — even this late in pregnancy.
Keep taking your prenatal vitamins daily. Look for ones with DHA, which supports fetal brain development. Iron is just as important. Many women experience low iron in the third trimester, which can cause fatigue, dizziness, or shortness of breath.
If you’re feeling extra tired or weak, talk to your doctor. They may recommend switching to a higher-iron prenatal or adding a separate supplement. Don’t guess — always confirm with your OB.
6. Hydration Tools (Water Bottle or Infuser)
Staying hydrated helps with everything from reducing swelling to easing Braxton Hicks contractions. It also supports healthy blood flow and digestion.
A large, easy-to-carry water bottle keeps you on track. Choose one with time markers or a straw lid for convenience. If plain water is hard to drink, try an infuser bottle. Add slices of lemon, cucumber, mint, or berries to improve the taste.
Even mild dehydration can make you feel worse. Having water within reach all day makes it easier to sip consistently and stay ahead of common third-trimester issues.
7. Snacks for Energy & Nausea
Your appetite may change daily — or hourly. Having the right snacks on hand can keep your energy up and help with nausea or blood sugar dips.
Stock up on grab-and-go snacks like:
- Protein bars
- Trail mix
- Nut butter packets
- Crackers or rice cakes
- Ginger chews or peppermints
Keep a stash in your purse, car, and nightstand. Eating small amounts throughout the day can help you feel more stable and less overwhelmed by hunger or nausea spikes.
8. Exercise & Stretching Tools
Movement helps reduce pain, improve circulation, and boost mood. Gentle, consistent activity is safe and encouraged — even in the third trimester.
A yoga ball (also called a birthing ball) is a great tool. Sitting or gently bouncing on it helps with posture and pelvic alignment. It can also ease back tension and prepare your body for labor.
Use prenatal-friendly yoga or stretching videos to stay mobile. Apps like Expectful or Prenatal Yoga Center guide you through safe movements. Just 10 minutes a day can make a big difference in how your body feels.
9. Journaling or Pregnancy App
Your brain is likely full — appointments, symptoms, emotions, to-do lists. Writing things down helps clear mental space.
A simple pregnancy journal or app lets you track how you’re feeling day by day. You can log symptoms, baby movements, cravings, or even strange dreams. Over time, this creates a record you can look back on — or even share with your child one day.
Gratitude journaling also helps reduce stress. Try listing just one thing that made you smile each day. Some apps, like Ovia or The Bump, also let you track milestones and offer weekly updates on your baby’s growth. They’re great for staying organized and informed.
10. Books or Podcasts About Labor & Parenting
The unknown can be scary. Reading or listening to content about labor, delivery, and newborn care helps you feel more prepared. The more you understand, the less room fear has to grow.
Choose resources that are practical and non-judgmental. A few trusted suggestions:
- Books: The Birth Partner by Penny Simkin, Expecting Better by Emily Oster
- Podcasts: The Birth Hour, Evidence Based Birth, Motherly Podcast
These options share real experiences and expert advice. You’ll learn what to expect, what’s normal, and what options you have. That knowledge builds confidence, and confidence lowers stress.
11. Birth Plan Template or Checklist
A birth plan isn’t about controlling everything. It’s about knowing your options.
Creating a simple birth plan helps you think through your preferences. Pain management, delivery positions, who you want in the room — all of it matters. Use a printable template or ask your provider for a sample to start.
Once you’ve filled it out, review it with your doctor or midwife. Use it as a conversation starter. You don’t need every detail finalized — just a general idea of what matters most to you.
It’s not about having the “perfect” birth. It’s about being informed and ready to advocate for yourself when the time comes.
12. Hospital Bag Checklist & Bag
Don’t wait until labor starts to pack. Having your hospital bag ready by week 36 gives you peace of mind. You can grab it and go — no scrambling.
Stick to the essentials:
- Lip balm (hospital air is dry)
- Phone charger (extra-long cord helps)
- Snacks (for you and your partner)
- Robe or gown for comfort
- Toiletries
- Going-home outfit for you and baby
Make a checklist and keep the bag by the door or in your car. One less thing to worry about when the moment arrives.
13. Nursing Bras & Breast Pads
Even if you’re unsure about breastfeeding, your body will likely start producing milk soon after birth. That can mean leakage, soreness, and swelling.
A soft, wire-free nursing bra makes a huge difference. It supports your changing breasts without pinching or pressure. Look for styles with easy snap-down cups for nursing or pumping later.
Breast pads are another must. Disposable or washable, they help keep your clothes dry and your skin comfortable. These small items go a long way in helping you feel clean and confident, even before baby arrives.
14. Freezer Meals or Meal Prep Kits
Cooking after birth? Not easy. Between feedings, diaper changes, and healing, you won’t have time or energy for the kitchen.
Take a few hours now to prep freezer-friendly meals. Focus on simple, nourishing options like soups, stews, casseroles, or breakfast burritos. If you’re not up for cooking, consider ordering a meal prep kit or asking family to help stock your freezer.
You’ll thank yourself later when there’s something healthy and ready to heat. These meals can be a lifeline in the foggy first weeks.
15. Car Seat Installation + Diaper Station Setup
Your baby can’t leave the hospital without a car seat — and it must be installed correctly. Do this early. Follow the manual closely, or visit a local car seat inspection site if you want expert help.
At home, set up a basic diaper station. You don’t need a fancy nursery yet. Just a clean, organized spot with:
- Diapers
- Wipes
- Rash cream
- A safe changing surface
- Extra clothes for quick changes
These setups reduce stress in those chaotic first days. You’ll be glad you did it ahead of time.
You Got This!
The third trimester is tough. Listen to your body. Rest when you need it.
Not everything needs to get done today. Make space for joy, not just to-dos.
Every pregnancy is different — what helped you the most? Share your third-trimester must-haves with us!
