Take great care of yourself
From 36 weeks your baby will start to move down into the pelvis and you'll feel lighter and free to breathe again. That troublesome heartburn may finally disappear but you'll feel more pressure on your bladder. If you experience any burning when urinating or your urine smells strange, you could have a urinary tract infection. See your doctor immediately as it can start labour prematurely.

Backache is common in the last month. Be aware of your posture and bend your knees when lifting objects. If there is a toddler demanding to be lifted, teach her to climb onto a chair first. Try to avoid lifting anything from now until the birth.

Vaginal discharge is likely to increase. This is normal, as long as there is no itching, burning or strange odours.

The final "stretch"
The pelvic floor muscles have to carry the heavy load as they stretch and strain to support the lower organs and the womb so do your pelvic floor exercises. Give your labia and the skin around your vagina a daily massage with wheat germ oil. The vitamin E in the oil will make the tissue more stretchy and may reduce your chances of tearing during birth.

You'll probably have trouble sleeping soundly. Get lots of fresh air during the day and keep active by walking and swimming. Relax and practise your breathing and relaxation techniques.

Your baby gains a lot of weight in the last month and room in limited so her movements should be less vigorous. Check with your doctor if you're worried.

Get your mind right
Many women find, as pregnancy progresses, they start to live life with a new sensitivity. Words such as “protection” and “responsibility” may take on new meaning as you focus on this new life inside you. This is a good time to have in-depth conversations with your partner about parenting issues.

Late pregnancy can be particularly sensual as your nerve endings become more sensitive. Expressing your fears during pregnancy and dealing with them means you're more likely to be free of fear during the birth. When you go into labour, you want to feel fresh and rested so get lots of sleep and plan quiet evenings at home.

Many pregnant women experience a last minute panic in the final month as they mentally start to let go of the child in their womb. You may be saddened to see the end of this special time in your life so savour every last minute. You may feel eager for the pregnancy to be over but at the same time apprehensive about the labour, birth, your baby's well being and the responsibility of caring for another human being.

As nature prepares you for motherhood, your body and mind is opening up and you're becoming more receptive. Now is the time to find peace in yourself and in the world. Take a drive to your favourite place for some solitude and tranquillity and avoid anything loud and aggressive.

Eat right
Labour is hard work so don't neglect your diet. Eat pasta with light wholesome sauces, brown rice garnished with lightly steamed vegetables or a baked potato with cheese, eggs and lots of fresh salads. A healthy diet means a strong body which will help you cope with the demands of labour.

Enjoy it your last month!
Your best preparation for labour is to be well rested, well fed and in a good frame of mind. The best thing you can do is to savour the last few weeks of this special time in your life – and spoil yourself! Go on, nod off whenever you feel like it. Go to movies, have a massage, sneak a day off with a good friend or your partner. You have permission to be completely self indulgent!

Ideas for final preparations