Skip to main content

How to use a tampon: A step-by-step guide

Curious about how to use a tampon? This detailed guide covers insertion, removal and how to pick the best brand for you.

Published: November 8, 2023 |7 minute read

Written by: Lauren Arcuri

Illustration of two hands holding a map of a tampon.

When you’re ready to conquer the world, sometimes your period has other plans. If you’ve previously been a pad person, maybe it’s time to consider making a switch.

Using a tampon can be a convenient way to manage your flow without too much fuss. It’s a pocket-sized, helpful tool that absorbs blood flow during a period.

Whether you’re new to menstruation or just ready to look at new products, fear not. This guide can answer your questions and walk you through the steps.

In this article:

How to insert a tampon

“While every vagina is unique, inserting a tampon follows the same basic steps,” says Barbra Hanna, DO, a gynecologist and founder of MyMenopauseRxLLC.1 You’ll always want to start by reading the directions for the particular box of tampons you purchased.2 The following steps can help get you started with just about any brand on the market.

  1. Clean your hands.3 Always wash your hands before handling the tampon plunger and applicator. This good habit can help reduce the chance of bacteria spreading.4
  2. Find a comfortable position. Sitting, standing or squatting over the toilet — choose a position that feels comfortable for you.5
  3. Relax your body. If the muscles around the vagina are relaxed, it can help make it easier to insert the tampon.
  4. Unwrap and place. Unwrap the tampon from its packaging and hold it at the grip — the part below the plunger — and place the tip of the tampon at the entrance to the vagina.6
  5. Note the angle. Angling the tampon slightly toward your lower back can help make insertion smoother, following the natural curve of your vaginal canal.7
  6. Insert the tampon. “Guide the insertion end of the tampon into your vagina at a slight angle,” says Dr. Hanna.8 Don’t force it, just push gently. It’s fully in when your fingers touch your vulva.9
  7. Plunge. Use your index finger to push the inner tube once the applicator is inside your vagina (if your tampon of choice has an applicator). This will expel the tampon from the applicator and up into your vaginal canal. Use gentle pressure and take your time.10
  8. Remove the applicator. Once the tampon is in place, gently and carefully “remove the applicator and make sure you can feel the string for removal later,” says Dr. Hanna.
  9. Dispose responsibly. Wrap the applicator in some toilet tissue and dispose of it and any wrapping in the trash bin. The applicator is not flushable.
  10. Pull the string. When the tampon is full and you’re ready to remove it, first wash your hands. Then, get into a comfortable position once again, relax your body and locate the string with your hands. Next, pull gently on the string that hangs out of your body until it has been fully removed. Never flush your used tampon in a toilet — dispose of it in the trash.11 Don't forget to wash your hands after you have disposed of the used tampon.

How long can you keep a tampon in?

Always consult the recommendations on the product labels and take any guidance from a health care practitioner. But as a general rule, max out at four to eight hours, depending on your flow.12 Again, it’s important to use the lowest absorbency tampon suitable for your needs to avoid leaving it in too long. And when your flow is heavier, you may need to change it more often.

Can you sleep with a tampon in?

The short answer is yes. But some key tips will make sure you do it safely. Use the lowest absorbency that works for your flow.13 Insert a fresh tampon just before bedtime and set an alarm for four to eight hours — or change sooner if it won’t disrupt your sleep too much.14 “I recommend removing a tampon at least every six to eight hours,” says Dr. Hanna.15 Always use products as directed by their labels and consult a health care practitioner before starting a new type of product.

To reduce your risk of toxic shock syndrome, which is a rare but serious condition that can be caused by tampon use, make sure to always use the lowest absorbency tampon necessary, leave it in for no more than 8 hours and remember, only wear tampons when you have your period.16

If you’re using a tampon and have vomiting, a high fever, diarrhea, muscle aches, a sore throat, dizziness, faintness or weakness and a sunburn-type rash, take the tampon out and call your doctor right away as these can be symptoms of toxic shock syndrome.

Can you pee with a tampon in?

Yes, you can. “Your urethra and vagina openings are in close proximity but are definitely two separate openings,” says Dr. Hanna.17 As long as you’re comfortable, there’s no need to remove the tampon while peeing.

Do tampons expire?

You might be surprised to learn that tampons can expire. Small particles of mold and bacteria can contaminate tampons over time, which is why it’s recommended not to use them after the expiration date on the side of the box.18

What size tampon should I use?

First, you should choose whether you want to use a tampon that has an applicator. These plastic or cardboard additions can help insert tampons more easily, but they’re not totally necessary. Try different products until you find the one that works for you.

As for the right size, here are a few general types:

  • Super Plus — for very heavy flow days or overnight use
  • Super — ideal for medium to heavy flow days
  • Regular — suitable for light to moderate flow days
  • Light — designed for very light flow or as a backup on lighter days

To choose the right size, first understand your menstrual flow pattern. Is it light, moderate, heavy or a mix? If you’re new to tampons or not sure of your flow, try the smallest size (light) to see how it works and modify as needed.19

“It’s not uncommon to use multiple-sized tampons during your period,” says Dr. Hanna.20 On lighter days, using a regular or light one will help avoid discomfort. On heavy flow days, a super or super plus tampon will provide better absorbency. “Some people prefer to use smaller tampons and change them more frequently,” notes Dr. Hanna.21

Best tampon brands

When selecting a tampon brand, there is no single “best.” The right product will depend on your flow, comfort preferences, price preferences and any specific needs you have. As you shop, here are some leading tampon brands to consider:

*This content is for informational purposes only and is not medical advice. Consult with your health care provider before taking any vitamins or supplements, and prior to beginning or changing any health care practices.