How Do You Use a Menstrual Sponge? Complete Guide for First-Time Users
As women seek more natural, eco-friendly menstrual products, menstrual sponges are becoming a popular alternative to traditional pads and tampons. Derived from sea sponges or made synthetically, these soft, porous tools offer discreet protection and can be reused with proper care.
But how exactly do you use a menstrual sponge? If you're curious about switching or just exploring your options, this guide will walk you through everything you need to know—from insertion and removal to benefits, risks, and cleaning routines.
What Is a Menstrual Sponge?
A menstrual sponge is a soft, absorbent product used internally to soak up menstrual flow. It works similarly to a tampon but is more flexible and typically reusable. These sponges come in two forms:
- Natural sea sponges: Harvested from the ocean, these biodegradable sponges are cleaned and trimmed for vaginal use.
- Synthetic sponges: Man-made versions often shaped and sterilised for safe menstrual use.
Menstrual sponges can be worn for up to 8 hours and are often used by those seeking zero-waste menstrual care options.
Why Choose a Menstrual Sponge?
There are several reasons women opt for menstrual sponges:
- Eco-friendly and reusable (especially sea sponges)
- Comfortable and mouldable to body shape
- Can be worn during intimacy (with precautions)
- Free from plastic, synthetic fibres, and chemicals (natural variants)
However, proper hygiene and use are essential to avoid risks.
How to Use a Menstrual Sponge: Step-by-Step
Step 1: Wash Your Hands
Always begin by thoroughly washing your hands with soap and water to prevent introducing bacteria into the vagina.
Step 2: Moisten the Sponge
Natural sponges are typically stiff when dry. Moisten the sponge under clean, warm water and gently squeeze out the excess. This softens it for comfortable insertion.
Step 3: Fold and Insert
Fold or compress the sponge to a manageable size. In a comfortable position (sitting on the toilet or squatting), gently insert the sponge into your vaginal canal, pushing it inward until it feels snug and secure. You shouldn’t feel any discomfort.
Step 4: Wear for Up to 8 Hours
The sponge can be left in place for several hours, depending on your flow. For heavier days, check and rinse more frequently (every 3–4 hours).
Step 5: Remove Gently
To remove, insert your clean fingers and gently pull the sponge out. If it's high up or hard to reach, bear down slightly (as if passing a bowel movement) to move it lower.
Step 6: Rinse or Clean for Reuse
If you’re reusing a sponge, rinse it thoroughly under water until the blood is removed. For a deeper clean (especially overnight use), soak in a solution of warm water and vinegar or hydrogen peroxide. Always allow it to air dry fully.
How Often Should You Replace a Menstrual Sponge?
Natural sea sponges can last 3 to 6 months with regular use and proper care. Synthetic variants may vary depending on the brand. Replace the sponge if:
- It develops an odour
- Shows signs of disintegration
- Changes in texture or colour
Can You Use a Sponge During Intercourse?
Some women use menstrual sponges during sex because they conform to the shape of the vagina and don't have strings. However, most experts recommend removing the sponge beforehand to prevent shifting or infection risk. Always consult with a healthcare provider if unsure.
Benefits of Using Menstrual Sponges
- Natural alternative: Especially sea sponges, which are biodegradable and non-toxic.
- Reusable: Reduce waste compared to single-use tampons or pads.
- Discreet: No strings or rustling sounds.
- Comfortable: Flexible and body-conforming once dampened.
Potential Risks and Safety Considerations
1. Risk of Toxic Shock Syndrome (TSS)
Although rare, TSS can occur if sponges are left in too long or not cleaned properly. Stick to a maximum of 8 hours per use and practise strict hygiene.
2. Irritation or Allergies
Some individuals may react to natural sea sponge particles or leftover ocean debris. Sterilise before use and inspect the sponge for rough edges or grit.
3. Difficulty in Removal
Unlike tampons, sponges have no strings. This may make removal tricky for first-timers. If it gets stuck, don’t panic—relax and use bearing down motions to help retrieve it.
4. Infection Risk
Improper cleaning or sharing of sponges can introduce harmful bacteria. Always clean thoroughly and never share your sponge.
Cleaning and Maintenance Tips
- Daily: Rinse in warm water after each use
- Weekly or after heavy use: Soak in vinegar-water (1:10 ratio) or hydrogen peroxide solution for 10–15 minutes
- Dry: Air dry completely in a well-ventilated area
- Storage: Store in a breathable cotton pouch—not plastic
Who Should Not Use Menstrual Sponges?
- Women with a history of TSS
- Those with active vaginal infections or allergies to sea products
- Anyone uncomfortable with inserting and removing internal products
In such cases, alternatives like menstrual cups or organic pads may be safer.
How to Choose the Right Sponge Size
Sponges often come in small, medium, and large sizes depending on your flow and comfort. Beginners usually start with a smaller size and experiment to find the most suitable option.
General guidelines:
- Light flow: Small sponge
- Medium flow: Medium sponge
- Heavy flow: Large sponge (may require changing more frequently)
Real-Life Example
Case: Riya, 29, switched to menstrual sponges in 2023 to reduce waste. After a few awkward tries, she found that moistening the sponge first made insertion easier. She now uses sea sponges throughout her cycle and reports feeling more connected to her body while enjoying eco-conscious period care.
FAQs About Menstrual Sponge Use
Can I sleep with a menstrual sponge in?
Yes, but make sure to remove and clean it after 8 hours to reduce the risk of bacterial growth.
Can menstrual sponges leak?
They can if saturated or incorrectly positioned. Try pairing with period underwear during heavy flow days as backup.
Are menstrual sponges safe?
When used correctly, menstrual sponges are generally safe. Always clean, dry, and replace them regularly to maintain hygiene.
Can I swim with a sponge in?
Yes. Sponges are discreet and stay in place, making them ideal for swimming or water activities.
Are menstrual sponges expensive?
Initial cost is typically between £8–£20, but they last for months—making them cost-effective over time.