soft cups?

I been using soft cups during my fertile window, how long do you keep them in, and how long it to long? If we BD at night, I leave it in until the next day after work... is that ok? Also (TMI) when I'm at work in the bathroom, I check the soft cup and push all the semon near my cervix.... hope it helps me this month!! This is almost 6 months TTC baby #3!!!