A sponge instead of tampons? Many women approach menstrual sponges with curiosity but also uncertainty. Is it hygienic? How does it work? And does it really feel comfortable?
Facts for those in a hurry
✓ Menstrual sponges are soft, absorbent & reusable
✓ Use like tampons: insert → wear → rinse → reinsert
✓ Wear time: 3–8 hours (depending on the severity of bleeding)
✓ Also suitable for sex: soft, supple, barely noticeable
✓ Cleaning: During your period, water is sufficient; before and after, clean thoroughly with cleansing tablets.
✓ Environmentally friendly: Zero waste, compostable, usable for up to 6 months
What is a menstrual sponge?
A menstrual sponge is a soft, natural product from the sea, used during menstruation as an alternative to tampons or menstrual cups.
It is inserted vaginally like a tampon and reliably absorbs menstrual blood. Unlike tampons, a sponge is not made of compressed cotton, but of a natural material with fine pores.
The sponge adapts flexibly to the body and is hardly noticeable when worn.
What are the advantages of a menstrual sponge?
The advantages at a glance:
✓ High absorbency & reliable leakage protection thanks to natural pores
✓ No drying out of the mucous membranes
✓ Suitable for sex during menstruation (barely noticeable)
✓ Suitable for everyday use: Sport & travel without stress
✓ Zero-waste product
✓ Sustainably sourced (gentle hand harvesting)
✓ Free from chemicals & synthetic additives
✓ Resource-efficient & low CO₂ emissions
High absorbency and leakage protection thanks to natural pores
Menstrual sponges are made of fine-pored natural material that absorbs fluid particularly evenly. This structure provides reliable leakage protection, even during heavy flow.
Our customers find the sponge safer and more comfortable to wear because it adapts perfectly to their body shape.
No drying out of the mucous membranes
Tampons draw moisture from the vaginal mucosa, which leads to irritation in many women and disrupts the vaginal balance.
A menstrual sponge absorbs only fluid and leaves the natural vaginal environment intact. This makes it particularly comfortable for women with sensitive mucous membranes.
Suitable for sex during menstruation
A major advantage over cups or tampons: The sponge can also be worn during sexual intercourse.
It remains soft, flexible, and is barely noticeable – for both partners.
Many women in our community report that this makes them feel relaxed and safe during period sex.
More on this topic: Period sex with a sponge – is that possible?
Suitable for everyday use during sports and travel
Whether during yoga, in the sauna or at the swimming pool – a menstrual sponge stays securely in place and is discreet. Its flexible shape adapts to every movement without slipping.
Especially practical when traveling: The HERA sponge can be transported in a space-saving To-Go case and can also be easily changed on the go.
Zero Waste Product
A menstrual sponge replaces disposable products such as tampons or sanitary pads for several months, thus saving a lot of packaging, plastic and waste.
After use, the HERA sponge can be disposed of in the organic waste bin or on the compost heap. This way, no waste is produced that pollutes the environment.
Sustainably won
HERA menstrual sponges come from traditional, sustainable harvesting off the Levantine coast of Greece.
There, licensed specialists dive in controlled areas and carefully harvest the sponges by hand. Only a portion is taken; the rest regenerates naturally. This keeps the sponge population stable.
Free from chemicals and synthetic substances
A high-quality sponge contains no bleach, fragrances or plastic fibers and is therefore particularly well tolerated.
The HERA sponge is completely natural and undergoes no industrial processing. This protects the mucous membranes and reduces allergic reactions.
Resource-efficient & low CO₂ emissions
The HERA sponge is significantly more sustainable than many conventional menstrual products. It grows naturally in the ocean, requires minimal resources for its production, and creates a zero-waste cycle. In contrast, many other products require resources for manufacturing and packaging and generate an enormous amount of waste after use.
Also read: Is the menstrual sponge dangerous? Myths and facts
How to use a menstrual sponge correctly
1. Preparation before first use
Before using your menstrual sponge for the first time, you should clean it thoroughly. A warm water bath with a cleaning rod is ideal to hygienically prepare the natural material.
Afterwards, you can lightly moisten the sponge – this makes it easier to insert. Depending on your personal comfort, you can use it with or without the retrieval string. Some women also trim the sponge slightly for an even better fit.
HERA cleaning tablets are suitable for the initial cleaning – they are specially designed for natural sponges.
2. Insertion and wearing time
You gently squeeze the moistened sponge and insert it vaginally – similar to a tampon. Its soft texture allows it to immediately adapt to your body shape and remain barely noticeable.
The duration of wear depends on the severity of your bleeding:
- In case of heavy bleeding: change every 3-4 hours
- In case of light bleeding or overnight: up to 6–8 hours possible
Sponges are available in different sizes to ensure the right absorbency – more information can be found in the section “What you should consider when buying”.
3. Remove, rinse and reuse
To remove it, you can either use the retrieval thread or grasp the sponge with your fingers.
More on this: Help! The menstrual sponge won't come out.
Then simply rinse with water and reinsert as often as needed during your period.
Switching is also easy when you're on the go:
With the foldable HERA To-Go case, you can hygienically transport a fresh sponge and safely store the used one until you can clean it at home.
When you shouldn't use a menstrual sponge
A menstrual sponge is a pleasant and sustainable alternative in many cases, but there are situations in which you should refrain from using it:
In cases of infections or inflammation
If you are currently suffering from a vaginal infection, yeast infection, or inflammation, you should not use a sponge. The risk of spreading germs or delaying healing is increased in this case.
During the postpartum period or directly after gynecological procedures
You should avoid using these products after childbirth, surgery, or if you have open wounds . Even though postpartum bleeding may look similar to a period, from a medical perspective it is not a suitable time to use menstrual products such as sponges, tampons, or cups.
In case of allergic reactions
Natural materials are generally well-tolerated; however, irritation can occur in rare cases. If you experience itching, burning, or unusual discomfort after use, discontinue use of the sponge and consult your gynecologist.
If you are unsure or have pre-existing conditions
Do you have an increased risk of infection, suffer from recurring vaginal discomfort, or have questions about safety? Then speak to a medical professional before first use.
What you should look out for when buying a menstrual sponge
When buying a menstrual sponge, it's worth paying attention to a few things.
It is important that the sponge is natural – that is, free from bleach, fragrances or synthetic additives.
This way it remains skin-friendly and supports the natural balance of the vagina.
Origin is equally crucial. Sponges harvested sustainably by hand not only protect the oceans but also ensure consistently high quality. Only a portion is taken, allowing the sponges to regenerate.
The features also play a role: some models come with a retrieval string, others without. A string makes removal easier, especially at first. Later, you can also try the version without a string.
Many of our users find the sponge even more pleasant this way.
Which size fits you?
To ensure the menstrual sponge fits your flow, the HERA sponge is available in three sizes: S, M and L.
For light bleeding, size S is sufficient, for medium bleeding, size M is appropriate, and for heavier periods, size L is the right choice.
S = slight bleeding
M = average bleeding
L = heavy bleeding
All sponges can be cut to size with scissors and individually adjusted if necessary.
Conclusion: Sponges during your period – your natural choice
A menstrual sponge is a practical, healthy, and sustainable way to manage your period. It is soft, absorbent, skin-friendly, and does not harm the body or the environment.
This offers many advantages over classic tampons or sanitary pads – and it can even be worn during sports, travel or sex.
Our recommendation: If you decide to buy a menstrual sponge, pay attention to quality, sustainability and fair origin.
Our HERA menstrual sponges combine all the advantages:
✓ 100% natural & untreated
✓ Soft, antibacterial & skin-friendly
✓ Zero Waste & compostable
✓ Sustainably harvested by hand
Click here for the HERA sponge
FAQ: Frequently asked questions about menstrual sponges
How long can I wear a menstrual sponge?
Depending on the severity of the bleeding, leave it on for between 3 and 8 hours. After that, simply rinse with water and reinsert.
Can I have sex with the sponge?
Yes. The sponge remains soft and discreet and absorbs the blood safely. Many women describe it as feeling almost as if they don't have their period at all.
How do I clean the sponge properly?
During your period, rinsing it with water is sufficient. Before and after your period, clean it thoroughly with HERA cleaning tablets.
What is the difference between sponges and tampons?
A sponge is reusable, waste-free, chemical-free, and more absorbent than tampons. Tampons are disposable products and can dry out the mucous membranes.
How long can I use the sponge?
One sponge lasts up to six months and accompanies you through several cycles.
How do I know when my sponge needs to be changed?
A menstrual sponge absorbs the blood evenly. If it feels heavier when you wear it, or if you notice slight leakage, it's time to change it.
Why shouldn't the sponge be boiled?
Boiling water destroys the delicate structure of the natural material. This makes the sponge hard and less absorbent. Gentle methods such as rinsing with water, vinegar solution, or special sponge tablets are more suitable.
Can the sponge slip or get lost?
No. While the sponge can move upwards in the vaginal canal, it always remains accessible. With a little practice, it can be easily removed – either with your fingers or, if present, using the retrieval string.
About the author
Florence is responsible for the blog, social media, and newsletter at HERA Organics. She writes about body-friendly intimate hygiene, sustainable period products, and everything that makes the menstrual cycle more natural – honestly, clearly, and without taboos.
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