Breastfeeding offers a ton of benefits for both you and your baby, and experts recommend exclusive breastfeeding for the first 6 months of life, followed by continued breastfeeding alongside solid foods up to 2 years or longer.
But let’s be real: life happens. That’s why so many moms choose to both breastfeed and pump. Pumping gives you flexibility – maybe you’re heading back to work, want to share feeding duties with a partner, or just need a break. It can also help maintain or even increase your milk supply.
But figuring out a pump and breastfeed schedule that works for you isn’t always easy. A solid schedule is key to maintaining your milk supply and establishing a routine that’s predictable for both you and your baby.
This article will walk you through creating a breastfeeding and pumping schedule that works for your life, address some common challenges, and give you some tips for making it all a success.
Breastfeeding, pumping, and milk supply: What you need to know
Breastfeeding and pumping can work together to give you flexibility in how you feed your baby. Pumping lets other caregivers feed the baby and ensures you’ll have breast milk available for times when you’re away.
Breast milk production is driven by supply and demand. The more milk you express, the more milk your body will make.
Establishing a healthy milk supply
Removing milk frequently and effectively from the start of your breastfeeding journey can help you meet your breastfeeding goals. A newborn typically needs to feed every one to three hours, then every two to four hours. Aim for eight to 12 feedings per day.
Creating Your Breastfeeding and Pumping Schedule
Building a breastfeeding and pumping schedule can feel daunting, but with a little planning, you can make it work for you and your baby. Here’s how to figure out a routine that fits your lifestyle.
Determining Pumping Frequency and Duration
The key is to mimic your baby’s nursing frequency with your pumping schedule, aiming for roughly every three hours. Keep in mind that this might change depending on your baby’s age and how much they’re eating.
Your pumping frequency will also be affected by your work schedule, your baby’s feeding habits, and what feels right for you. Some moms prefer shorter, more frequent pumping sessions, while others opt for longer stretches between pumps.
Pumping After Breastfeeding
Pumping for 10 to 15 minutes right after breastfeeding can be a great way to boost your milk supply. It helps fully empty your breasts and signals your body to make more milk. Think of it as an extra nudge to keep production up.
Remember, the more effectively you empty your breasts, the more milk your body will produce. So, even if you don’t get a ton of milk during those post-feeding pumping sessions, you’re still sending the right signals to keep your supply strong.
Strategies for Increasing Milk Supply Through Pumping
Sometimes, even with a good pumping schedule, milk supply can dip. Here are a couple of strategies you can try to give your milk production a boost.
Power Pumping: A Supply Boosting Technique
Power pumping is a short-term technique that mimics cluster feeding to up your milk supply. Here’s how it works:
- Pump for 20 minutes
- Rest for 10 minutes
- Pump for 10 minutes
- Rest for 10 minutes
- Pump for a final 10 minutes
It’s okay if you don’t see any milk during the power pumping session, or if you only see a little. To avoid getting distracted, try putting a sock over the bottle so you’re not tempted to watch.
The Benefits of Double Pumping
If you’re short on time, double pumping is a great option. Pumping both breasts at the same time is more efficient, and it also stimulates milk production more effectively than pumping one breast at a time.
Maintaining milk supply while working
Going back to work while you’re still breastfeeding can be tricky, but with a little planning, you can keep your milk supply steady and provide your baby with breast milk even when you’re apart.
Planning for your return to work
Here are a few things you can do to prepare:
- Build a freezer stash. Although it can be helpful to have some breast milk stored up, you don’t need months’ worth. A few days’ supply is usually enough, since you’ll be pumping regularly once you return to work.
- Talk to your employer. Find out if there’s a designated pumping space at your workplace.
Pumping at work: tips and considerations
A lot of new parents have questions about pumping at work. These tips may help:
- Find a private, comfortable pumping space. Federal and state laws may require your employer to provide a suitable space for pumping.
- Schedule pumping sessions. Try to pump when your baby would normally be eating. This will help you maintain your milk supply and avoid engorgement.
Common Challenges and Solutions
Even with a solid plan, breastfeeding and pumping can bring challenges. Here’s how to tackle some of the most common hurdles:
Addressing Low Milk Supply
Worried about not making enough milk? The first step is to figure out if your supply is truly low. If it is, try pumping more often. More stimulation usually signals your body to produce more milk.
If you’re still struggling, reach out to a lactation consultant. They can help you assess your latch, pumping technique, and overall feeding schedule to find ways to boost your milk production.
Dealing with Missed Pumping Sessions
Life happens! Missing a pumping session now and then is normal, but try to avoid it. Regularly skipping pumps can decrease your milk supply over time.
If you do miss a session, pump as soon as you can to help maintain your milk production. Try to get back on your regular schedule as quickly as possible.
Proper Breast Milk Storage and Handling
To keep your pumped breast milk safe for your baby, you’ll want to store and thaw it properly.
Guidelines for Safe Storage
Always label and date the containers of breast milk you’re storing, and use the oldest milk first.
Here are the CDC’s guidelines for breast milk storage:
- Freshly expressed or pumped milk can be stored:
- At room temperature (77°F or 25°C) for up to 4 hours.
- In the refrigerator for up to 4 days.
- In the freezer for about 6-12 months (though using it within 6 months is best).
- Previously frozen milk can be stored:
- In the refrigerator for up to 24 hours after it’s thawed completely.
- Do not refreeze breast milk after it has been thawed.
Thawing Breast Milk
The safest ways to thaw frozen breast milk are in the refrigerator or by placing the sealed container under warm running water. Never microwave breast milk, as this can create dangerous hot spots.
Once thawed, use the breast milk within 24 hours. Don’t refreeze it.
Putting It All Together
Breastfeeding and pumping is a common and completely workable combination. It gives you flexibility and convenience, allowing you to ensure your baby always has access to breast milk even when you’re apart.
It’s important to find a schedule that works for you, your baby, and your lifestyle. This might take some trial and error, but don’t be afraid to adjust as needed. What works one week might need tweaking the next.
If you’re struggling to find the right balance or are experiencing any difficulties with breastfeeding or pumping, reach out to a certified lactation consultant or a local breastfeeding support group. They can offer personalized guidance and support to help you succeed on your breastfeeding journey.