How do I reduce my breast milk?

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I had a baby 7 days ago and my breasts feel so rocky and engorged and I’m at a loss for what to do. I have a very sleepy newborn who doesn’t nurse as much still and So I’ve been pumping more to get some relief but I’m nervous it’ll up my supply even more. Any tips? Should I continue pumping? Should I try letting them filling up in hopes my body will realize I have enough milk? It’s to the point where i wake up in the middle of the night because they hurt so bad😞

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