Every baby and every mama is different, so finding what works best for you both is key. Here’s a guide to help you set up a breastfeeding and pumping schedule that fits your needs. Whether you choose to exclusively breastfeed, exclusively pump, or a combination of both.
How Often Will You Need to Pump or Breastfeed?
In the first few weeks, your baby or your pump will be a regular part of your daily routine. Newborns typically need to feed every 2 to 3 hours, which means about 8 to 12 feedings in a 24-hour period. This frequent feeding helps establish and maintain your milk supply.
As your baby grows and their stomach size increases, they may start to feed less frequently, 6 to 8 times a day or even 4 to 6 times a day by the time they are 7 to 8 months. However, every mom and baby is different, so listen to your body and your baby’s cues to find a routine that works for you.
[Related Post: Feeding Your Baby: A Guide to Nursing, Pumping and Bottle Feeding for New Mamas]
How to Establish Your Milk Supply
In the early days, your body is figuring out how much milk your baby needs. To establish a healthy milk supply, try to breastfeed or pump frequently – at least every 2 to 3 hours, day, and night.
Some helpful tips for establishing milk supply:
- Focus on Skin-to-Skin Contact: skin-to-skin contact with your baby can stimulate milk production and improve bonding.
- Use a Double Electric Pump: using a double electric pump can help you maximise the amount of milk pumped per session.
- Stay Hydrated and Nourished: make sure you’re drinking plenty of water and eating nutrient-dense foods to support your milk supply.
Sample Exclusive Breastfeeding Schedule for Newborns and Older Babies
Newborn Schedule (0 – 3 months)
- 6:00 AM – Breastfeed
- 8:30 AM – Breastfeed
- 11:00 AM – Breastfeed
- 1:30 PM – Breastfeed
- 4:00 PM – Breastfeed
- 6:30 PM – Breastfeed
- 9:00 PM – Breastfeed
- 12:00 AM – Breastfeed
- 3:00 AM – Breastfeed
Older Baby Schedule (3+ months)
As your baby becomes more efficient at breastfeeding, you may find that they need fewer feedings.
- 6:00 AM – Breastfeed
- 9:00 AM – Breastfeed
- 12:00 PM -Breastfeed
- 3:00 PM -Breastfeed
- 6:00 PM – Breastfeed
- 9:00 PM – Breastfeed
Sample Exclusive Pumping Schedule for Newborns and Older Babies
Newborn Schedule (0 – 3 months)
- 6:00 AM – Pump
- 9:00 AM – Pump
- 12:00 PM – Pump
- 3:00 PM – Pump
- 6:00 PM – Pump
- 9:00 PM – Pump
- 12:00 AM – Pump
- 3:00 AM – Pump
For newborns, you’ll want to aim for 8 pumping sessions in a 24-hour period to mimic a newborn’s natural feeding rhythm. This will keep your milk supply strong as it becomes established.
Older Baby Schedule (3+ months)
As your baby gets older, you may reduce the number of pumping sessions per day, depending on your baby’s feeding habits.
- 6:00 AM – Pump
- 10:00 AM – Pump
- 2:00 PM – Pump
- 6:00 PM – Pump
- 10:00 PM – Pump
If you’re exclusively pumping, try not to skip the early morning pump session, as milk supply tends to be highest during this time.
Sample Breastfeeding and Pumping Schedule for Working Moms
Returning to work while breastfeeding or pumping can be challenging, but a well-planned breastfeeding and pumping schedule can make it manageable. Here’s a sample routine that might work for you:
Before Work
- 6:00 AM – Breastfeed your baby.
- 9:00 AM – Pump once you’re at work.
During Work
- 12:00 PM – Pump during lunch
- 3:00 PM – Pump in the afternoon
After Work
- 6:00 PM – Breastfeed your baby.
- 9:00 PM – Breastfeed your baby.
- Overnight (if needed) – if your supply is low, consider an extra pump session in the early morning.
If possible, speak with your employer about providing a private space and sufficient breaks for pumping. Most employers are required to accommodate breastfeeding mothers, so don’t hesitate to ask.
How to Make the Most of Your Pumping Schedule
Here are some useful tips to help you stay on track and make the most out of your pumping routine:
- Invest in a Good Pump: a reliable double electric pump can save you time and help you empty both breasts efficiently.
- Use Hands-Free Options: hands-free pumping bras allow you multi-task or relax while pumping.
- Keep Extra Supplies: having extra bottles, storage bags, and pump parts at work or in your bag can be a lifesaver.
- Stay Consistent: try to stick to a regular schedule as your body responds best to a consistent breastfeeding and pumping schedule.
- Track Your Sessions: use an app or a journal to log your pumping and feeding sessions, especially if you’re trying to build or maintain your milk supply.
- Prioritise Self-Care: pumping and breastfeeding require energy, so to stay hydrated, eat well, and rest as much as possible.
Remember, every baby and every mama is different. Don’t get discouraged if your schedule looks a bit different. Creating a breastfeeding and pumping schedule that fits your lifestyle is about finding what works best for you and your little one.
