
If you are feeling like sleep deprivation is killing you and you can’t focus, let alone work, then it’s time to make some gentle changes.
If you’re in the newborn bubble, pregnant and thinking of the future, or in the trenches of babyhood and trying to see a way through to going back to work – we’re here for you. We are mums ourselves who have already been through the challenges of juggling the ‘back to work while pumping and not sleeping’ conundrum. It ain’t easy. But it is a phase of life and it does pass, and we’re here to offer our tips and advice to make life a little easier when you are considering heading back to work after having a baby.
We spoke with a baby sleep expert, Evelyn Bonney from EB Sleep Consulting (you might recognise her from International Medical Clinic!). Evie has generously shared some tools and strategies to consider that might help make this transition back to work easier for everyone (baby included!). It all starts with the feeding routine, and setting a schedule that everyone can follow, no matter who is caring for your baby.

Step 1: Prepare early, with a set feeding routine already in place
Evie suggests that making decisions ahead of time is crucial for a less stressful transition from full time mum to shared care, and makes the whole journey easier for you and your baby. She recommends asking yourself these questions, and having all the answers set before you return to work:
1. Do you want to continue to breastfeed?

If the answer is yes, then you need to consider how you can make this happen. Exclusively latching would mean that either you or baby would need to travel to each other every feed. This isn’t practical for those who need to be at a workplace or office that is some distance away from home.
2. Do you need to introduce bottle feeding, and how can you pump comfortably and safely?
If it is going to be a combination of breast and bottle feeding, then you want to introduce a bottle with plenty of time before you are planning to return to work, so that you know baby can take the bottle easily. When you introduce the bottle is a personal choice.
Introducing bottle feeding may also mean that you need to learn to use a breastpump, and find a way to do this safely and comfortably at work. Speak with your employer and find a suitable location to pump before you return to work, so that you know exactly where you’ll be heading when it’s time to pump. You can also plan ahead to reserve the space or you can book the meeting room in advance.
3. How will you store your pumped breastmilk?

It is important you have access to a fridge or freezer to store the breast milk safely if you are planning to take it home to feed your baby. Is there a safe place to keep the milk that doesn’t contain raw meat? Also, make sure you only write your information like your name and date / time on a plastic tab or the top line of the freezer bag, not on the bag itself, so the ink from the marker doesn’t contaminate the breastmilk.
4. Do you want to transition to formula?
When to stop breastfeeding is a deeply personal choice that shouldn’t be dictated by your employment if possible. Do what makes you comfortable and what you think is the right choice for both you and your family. There are many great formula brands out there, and there is also a lot of support and information you can access to continue your breastfeeding journey while working if you want to.
5. If baby is being bottle fed, who will be responsible for this and can they do it safely without your guidance?

It is essential that you work with your caregivers early so that your baby is used to being fed and put down for naps by other people. These are all really personal decisions and by making them ahead of time you can increase the chance of being able to achieve your goals.
Step 2: Have a daytime schedule that everyone can follow.
Having a routine that signals to your baby what is happening, and when, can help to make the transition to shared care much smoother if whoever is looking after your baby follows the same cues. Knowing the timing of feeds can also help you to know when your baby needs a nap to avoid becoming overtired and irritable.
Evie advises: “Contrary to belief, you don’t have to feed babies on strict time-based schedules. However, placement and volume of feeds throughout the day is really important to help babies consolidate longer stretches of sleep at night!” Structuring babies’ daytime well makes the transition back to work so much easier for everyone.
Here is an example routine for babies over 12 weeks old:
The carer of your baby needs to be given very clear guidance and training in advance. Here is Evie’s example for babies over 12 weeks old, following an EAT / PLAY / SLEEP routine:
Feed baby upon waking

“My recommendation is to try and feed your baby when they wake up rather than when they are about to sleep. This can make it easier for different caregivers to manage feeds and awake time at well placed times throughout the day. After a feed, ensure baby has age appropriate stimulation and awake time. If your baby is awake for too long or overstimulated, it will be much harder for them to go to sleep for their next nap. For example, a three-month-old baby should have an awake time of around 1.5 hours. Appropriate stimulation at this age would be having a feed, a little bit of tummy time and looking around at caregivers or toys. This age appropriate awake time helps to build sleep pressure throughout the day and will directly impact consolidation of night time sleep.”
Placement of naps and encouraging naps at the right time intervals across the day is the key to baby sleeping through the night.
“Getting the balance right is key. Too much day time sleep and it will affect night time sleep, and can actually cause more night wake ups! Too little day time sleep, and baby will be over tired and find it much harder to get to sleep at night time. The number of naps needed throughout the day is age dependant, but no single nap should be over 2 hours. This is to ensure that baby has enough opportunities to feed, and is eating enough to take enough calories during the day time that can sustain them through the night (meaning they don’t need to wake up in the night to feed!).
“Ultimately, parents need a predictable routine where anyone can feed your baby and put your baby to sleep. This way, if you are working late, there is much less stress around needing to make it home at a certain time.”
Real mum advice: Here’s what Evie and her clients say about their experiences of going back to work after baby

“The one main thing a lot of my clients say after sleep training is that they find it makes judging what’s wrong with the baby so much easier. Because of the routine, it’s easier to tell if they are hungry or tired instead of just guessing on the time ‘so much less stressful!’
“From my personal experience, having a structure in place which any care giver can follow is a game changer. I wouldn’t be able to work if we didn’t have a routine where everyone caring for my children knows what’s happening when. For the children this makes a huge difference as well. It makes them feel safe and secure because no matter who is looking after them, the same thing happens every day regardless of if I am there or not. This is especially important for people who have to travel for work.
“I really love my job and feel very passionately about the fact that as mums we shouldn’t feel guilty for going back to work. We are setting a great example for children by working and putting systems and structures in place, making the transition back to work much smoother for everyone!”
The goal is to ensure that no matter who is caring for your baby, your little one is well fed, well rested, and the whole family is thriving!