How to manage sleep and feeding schedules as a working mum

How to manage sleep and feeding schedules as a working mum

Returning to work after having a baby is a big transition, especially when you’re balancing feeding and sleep schedules. It can feel overwhelming at first, but with the right strategies and a bit of support, you can ease into a routine that works for both you and your family. Here’s a guide to help you manage this new chapter, from adjusting to new schedules and dividing responsibilities to finding ways to make your day-to-day just a little bit easier.

Adjusting to a New Schedule

The return to work often means a new schedule for everyone. It’s helpful to take some time to plan how breastfeeding and sleep will fit around your work hours. This might mean setting specific pumping times at work to maintain your milk supply or adjusting your baby’s sleep schedule to make sure you get enough rest. Here are some tips to help:

• Establish a pumping schedule: If you’re breastfeeding, pump during the times when your baby would usually nurse. This might mean setting aside breaks at work or pumping before and after your shift. Try to align your pumping times with your baby’s feeding times to keep your supply steady.
• Introduce a consistent bedtime: A regular bedtime for your baby can help you establish a routine that you can rely on. A consistent bedtime can improve both your baby’s and your sleep quality, giving you more energy for work.
• Give yourself grace: Adjusting to this new schedule takes time, and it’s normal to have days that don’t go as planned. If you’re struggling to keep up, remind yourself that you’re doing your best. Small adjustments will make a difference, and it’s okay if the transition doesn’t happen perfectly overnight.

Strategies for balancing breastfeeding and sleep

The first few weeks back at work can be tiring, so it’s essential to have some strategies to help you balance breastfeeding, sleep, and work. Here are some practical tips:

• Prioritise rest: While it’s tempting to try to squeeze in extra chores or tasks after putting your baby to bed, prioritise sleep whenever possible. A well-rested mum is more productive and better able to manage both work and family life.
• Set up a morning and evening routine: Having a routine for both morning and evening can help you get everything done without feeling rushed. For example, prepare baby bottles, pump parts, and work essentials the night before to save time in the morning.
• Use supportive tools: If your budget allows, consider investing in items like a hands-free pumping bra or a wearable pump that makes pumping sessions easier and more efficient. These tools can save you time and give you more freedom to multitask if needed.
• Scheduling feeds: It's very difficult to have a schedule for a breastfed baby, but it's advisable to feed your baby as often as they want during the day (either breast if you work from home, or bottle if in daycare/nanny etc), so that they need to feed less overnight. This is applicable from 4 months and over.

Division of household responsibilities

It’s essential to remember that you don’t have to manage everything on your own. If there are two parents in the house, talk openly with your partner about dividing household responsibilities. This ensures you’re both actively contributing and prevents any one person from feeling overwhelmed. Here’s how to get started:

• Have an honest conversation: Sit down with your partner and discuss what each of you can handle, both with the baby and around the house. Creating a shared understanding of responsibilities can help relieve stress and prevent miscommunication.
• Assign tasks: Divide chores in a way that feels fair and practical for both of you. For example, if you handle the baby’s nighttime feedings, your partner might take over morning routines, cooking, or tidying up. Clear assignments can make it easier to stay on top of household tasks without either person feeling overloaded.
• Use a shared calendar or planner: A shared calendar can be helpful for coordinating your schedules and managing the family’s needs. It’s also useful for scheduling personal time for each parent, allowing you both to recharge.

Outsourcing household tasks

If your budget allows, consider outsourcing some household tasks. Having help, even with just a few tasks, can give you more time to focus on your family and reduce stress. Here are some ideas for outsourcing that can make a big difference:

• House cleaning: Hiring a cleaning service for a weekly or bi-weekly deep clean can take a significant load off your shoulders. This allows you to spend more time with your baby and less time worrying about household chores.
• Grocery delivery or meal kits: Many services offer grocery delivery or meal kits with easy-to-prepare meals. This can save time on meal planning, shopping, and preparation, making evenings a bit more relaxed.
• Laundry services: Some families find that laundry is one of the most time-consuming chores. A laundry service can be a big help, particularly in those early months when spare time is scarce.

Tips for single parents

For single parents, the demands of balancing work, breastfeeding, and sleep schedules can be even greater. Here are a few suggestions for making the transition smoother:

• Lean on your support network: Don’t hesitate to ask friends or family for help. Whether it’s babysitting, running errands, or even just someone to talk to, having support makes a world of difference.
• Prioritise self-care: Finding time for yourself can feel challenging as a single parent, but even short moments of rest or self-care can help recharge you. Simple things like a few minutes of quiet time or a short walk can help boost your mood and energy.

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Adjusting to a new routine as a working mum takes time, patience, and a few adjustments along the way. By establishing a practical breastfeeding and sleep schedule, sharing household responsibilities, and considering ways to lighten your load, you can create a balanced routine that works for you and your family.

Remember, it’s okay to ask for help, make small adjustments, and take time to rest. The transition back to work doesn’t have to be perfect. Embrace this new chapter with flexibility, and know that you’re doing an amazing job for both you and your baby.

For more breastfeeding and sleep support, book a consultation to get personalised guidance on balancing work, family, and self-care.

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