How to last longer in bed and improve sex

Sexual health and sex is part of overall health and relationships.

Many people want to increase their sexual endurance, boost their libido and last longer in bed for a better sex life.

This guide will cover all the ways and tips to improve sexual function, stop premature ejaculation and increase sexual stamina.

By doing this you can have better sex and more satisfaction.

Sexual Dysfunctions

Sexual dysfunctions are many and can affect a person’s life and relationships.

Knowing the causes and seeking solutions can help manage and overcome these conditions.

1. Erectile Dysfunction (ED)

Definition: Inability to achieve or maintain an erection sufficient for sexual intercourse.

Causes:

• Physical: Cardiovascular disease, diabetes, obesity, high blood pressure, high cholesterol, hormonal imbalance.

Woman and man having a disagreement, Young couple in a bed bored woman

• Psychological: Stress, anxiety, depression, relationship problems.
• Lifestyle: Smoking, excessive drinking, lack of physical activity, poor diet.

Treatment:

• Medications (e.g., sildenafil, tadalafil).

• Lifestyle changes (e.g., exercise, healthy diet, stop smoking).

• Therapy (e.g., counseling, cognitive-behavioral therapy).

• Medical devices or surgical options for severe cases.

2. Premature Ejaculation (PE)

Definition: Premature Ejaculation is a common sexual dysfunction in men, it’s the occurrence of ejaculation sooner than desired during sexual activity which causes distress for either one or both partners.

The condition can affect the quality of sexual experiences and relationships.

Causes:

• Psychological: Performance anxiety, stress, relationship problems.

• Biological: Hormonal imbalance, neurotransmitter abnormality, genetic factors.

Treatment:

• Behavioral techniques (e.g., stop-start, squeeze technique).

• Medications (e.g., selective serotonin reuptake inhibitors (SSRIs), topical anesthetics).

• Counseling or therapy to address psychological factors.

• Pelvic floor exercises to improve control.

3. Hypoactive Sexual Desire Disorder (HSDD)

Definition: Lack of interest in sexual activity for a long period of time.

Causes:

• Hormonal: Low testosterone levels.

• Psychological: Depression, anxiety, past sexual trauma, relationship problems.

• Medical: Chronic illness, certain medications.

Treatment:

• Hormone therapy (e.g., testosterone replacement therapy).

• Counseling or sex therapy.

• Manage underlying medical conditions or adjust medications.

4. Delayed Ejaculation

Definition: Difficulty or inability to ejaculate despite prolonged sexual activity and enough stimulation.

Causes:

• Psychological: Anxiety, depression, relationship problems.

• Medical: Neurological disorders, diabetes, certain medications (e.g., antidepressants).

• Lifestyle: Excessive drinking, recreational drugs.

Treatment:

• Address psychological issues through therapy.

• Adjust or change medications that may be causing the problem.

• Medical treatment for underlying health conditions.

5. Low Libido

Definition: Lack of interest in sex which is a symptom of HSDD.

Causes:

• Hormonal: Low testosterone levels.

• Psychological: Stress, depression, anxiety.

• Lifestyle: Poor diet, lack of exercise, substance abuse.

• Medical: Chronic illness, medications.

Treatment:

• Hormone therapy.
• Lifestyle changes (e.g., exercise, healthy diet).
• Counseling or therapy to address psychological factors.
• Manage underlying medical conditions.

6. Peyronie’s Disease

Definition: Development of fibrous scar tissue inside the penis which causes curved, painful erections.

Causes:

• Physical Trauma: Injury to the penis.
• Genetic Factors: Family history of the disease.

Treatment:

• Medications to reduce pain and curvature.
• Surgery in severe cases.
• Non-surgical treatment like shockwave therapy.

Long-Lasting Sex in a Relationship

Long-lasting sex can play a big role in a relationship by increasing intimacy, satisfaction, and emotional connection between partners.

Longer sex provides more time for emotional connection, to connect on a deeper level, to talk about desires, preferences, and boundaries, and to strengthen the emotional bond.

Taking the time to explore each other’s body and respond to each other’s needs can lead to higher levels of mutual pleasure and satisfaction and to try different techniques, positions, and types of stimulation and keep the sex exciting and fulfilling.

Longer sex can increase the chances of multiple orgasms, especially for women and more intense and satisfying sex.

How to Increase Sex Time: Sexual Performance and Health

Sexual performance includes sexual desire, arousal, stamina, and the ability to maintain erections and control ejaculation.

Sexual health is the overall well-being of the sexual organs, hormonal balance, and the mental and physical factors that contribute to a healthy sex life.

Sexual medicine deals with sexual problems like erectile dysfunction and premature ejaculation through various treatments and healthy habits.

Premature Ejaculation

Premature ejaculation (PE) is a common sexual dysfunction that can be distressing. However, there are various strategies and techniques to manage and control ejaculation.

What is Sexual Stamina?

Sexual stamina is the ability to last longer in sex without feeling tired or premature ejaculation.

It’s a part of sexual performance which includes physical endurance, mental toughness, and overall energy during sex.

More sexual stamina means more enjoyable sex for both partners.

How to Increase Sex Time and Performance

1. Improve Blood Flow

Blood flow is essential for erectile function.

Several factors can affect blood flow including diet, exercise and lifestyle.

• Balanced Diet: Eating a diet rich in fruits, vegetables, lean proteins and whole grains can improve cardiovascular health and blood flow. Foods like spinach, beets and watermelon are known to support healthy blood circulation.
• Regular Exercise: Physical activity especially cardiovascular exercises like running, swimming and cycling can improve heart health and blood circulation and benefit sexual performance.
• Pelvic Floor Exercises: Strengthening the pelvic floor muscles through Kegels can improve erectile function and control over ejaculation.

2. Erectile Dysfunction

Erectile dysfunction (ED) can be managed and treated through various ways including medication, lifestyle changes and psychological support.

• Prescribe Medication: Medications like sildenafil (Viagra) and tadalafil (Cialis) are prescribed for ED. Consult a doctor to know what’s best for you.
• Mental Health: Psychological factors like stress, anxiety and depression can cause ED. Seek therapy or counseling to address these issues.
• Healthy Lifestyle: Maintain a healthy weight, stop smoking and limit alcohol intake can improve erectile function.

3. Last Longer in Bed

Several ways can help you last longer in bed and prolong sex and overall sexual satisfaction.

Methods like start-stop and edging are effective.

• Pelvic Floor Exercises: As mentioned earlier, these exercises can help strengthen muscles that control ejaculation.
• Delay Ejaculation Techniques: Practice start-stop or squeeze technique can help delay ejaculation.
• Sexual Timing: Knowing and controlling the timing of sexual arousal and climax can help prolong sex.

4. Sexual Stamina

Sexual stamina involves both physical and mental approaches to last longer in sex.

• Healthy Diet: Foods rich in vitamins and minerals like nuts, seeds and leafy greens can boost stamina.
• Increase Sex Stamina: Engage in regular physical activity and specific exercises to strengthen core and lower body can increase stamina.
• Sexual Stimulation and Techniques: Try different forms of sexual stimulation and techniques like oral sex and clitoral stimulation to maintain arousal and prolong sex.

5. Increase Libido and Sexual Desire

Sexual desire can fluctuate due to many factors including stress, hormonal changes and relationship dynamics. Addressing these factors can increase libido.

• Sexual Health: Having overall sexual health through regular check-ups and healthy lifestyle can increase libido.
• Mental Health: Reduce stress and improve mental well-being through relaxation techniques, meditation and therapy can boost sexual desire.
• Herbal Supplements: Certain supplements like ginseng and maca root can increase libido naturally.

Tips for Better Sex

1. Communication and Intimacy

Communicate with your partner about your desires, preferences and concerns to strengthen the emotional bond and sexual satisfaction.

• Sexual Intimacy: Be emotionally close and trust your partner to enhance intimacy and sexual experiences.
• Sexual Satisfaction: Know and address each other’s needs and preferences to have more fulfilling sex.

2. Try Different Sexual Positions and Activities

Try different sexual positions and activities to add variety and excitement to your sex life and prolong sex.

• Sexual Position: Try new positions to find what works best for both in terms of pleasure and stamina.
• Sexual Activity: Try different forms of sexual activity like oral sex and using sex toys can enhance stimulation and satisfaction. Focusing on sexual pleasure can further enhance stimulation and satisfaction making it more fulfilling for both.

3. Health Conditions

Some health conditions like high blood pressure and diabetes can affect sexual performance. Manage these conditions through medication and lifestyle changes.

• High Blood Pressure: Manage blood pressure through medication, diet and exercise can improve sexual performance.
• Healthy Lifestyle: Live a healthy lifestyle, regular exercise and balanced diet can overall health and sexual function.

Foods to Increase Sexual Endurance

By eating the right foods, sexual performance can be significantly boosted through improving physical health and hormonal balance.

Green leafy vegetables, nuts, and fatty fish with plenty of nutrients, such as omega-3 fats, improve blood circulation which is essential for firm and long erections.

Antioxidant-packed fruits and vegetables help in overall vitality and energy levels whereas proteins low in fat as well as healthy fats contribute to hormone production including testosterone.

This will increase your endurance or stamina; make you feel better when aroused as well as sexually healthier resulting into better romantic moments. Not only does a balanced diet support

1. Leafy Greens

• Examples: Spinach, kale, Swiss chard.
• Benefits: Rich in nitrates that can improve blood flow and reduce blood pressure and improve erectile function.

2. Nuts and Seeds

• Examples: Walnuts, almonds, flaxseeds, chia seeds.
• Benefits: High in omega-3 fatty acids that support heart health and improve blood circulation.

3. Berries

• Examples: Strawberries, blueberries, raspberries.
• Benefits: Packed with antioxidants that protects cells from damage and improve blood flow.

4. Oysters and Shellfish

• Benefits: High in zinc that’s important for testosterone production and overall sexual health.

5. Dark Chocolate

• Benefits: Contains flavonoids that improve blood circulation and increase nitric oxide levels and blood flow to the sexual organs.

6. Watermelon

• Benefits: Contains citrulline an amino acid that relaxes blood vessels and improve blood flow like Viagra.

7. Bananas

• Benefits: Rich in potassium that helps regulate blood pressure and heart health.

8. Garlic

• Benefits: Contains allicin that can improve blood flow and reduce risk of erectile dysfunction.

9. Beets

• Benefits: High in nitrates that converts to nitric oxide in the body and improves blood flow and endurance.

10. Avocados

• Benefits: Packed with healthy fats, vitamin B6 and potassium that supports heart health and energy.

Supplements to Increase Sexual Endurance

There are several advantages to using supplements for sexual performance which work on both the physiological and psychological aspects of sexual health.

They enhance blood supply which helps maintain an erection by increasing nitric oxide levels like L-arginine does.

For instance, maca root and ginseng are sex drive boosters, increasing stamina and desire. Similarly, some vitamins like zinc and mineral salts such as vitamin D support hormonal balance that affects general body wellness.

All these benefits ultimately lead to improved sexual performance; more self-assuredness while engaging in intimate affairs; this makes them worth considering in holistic approaches towards one’s sexuality.

1. L-Arginine

• Benefits: An amino acid that increases nitric oxide levels and improves blood flow and potentially enhance erectile function.

2. Maca Root

• Benefits: Used traditionally to increase libido and energy. May also improve sexual performance and endurance.

3. Ginseng

• Benefits: Known for energy booster and anti-fatigue. May also improve erectile function and libido.

4. Tribulus Terrestris

• Benefits: A herb used in traditional medicine to boost libido and sexual performance. May also increase testosterone levels.

5. Zinc

• Benefits: Important for testosterone production and overall sexual health. Can be taken as supplement if dietary intake is insufficient.

6. Vitamin D

• Benefits: Important for healthy testosterone levels and overall health. Sun exposure and supplements can maintain adequate levels.

7. Ashwagandha

• Benefits: An adaptogen that helps the body to manage stress and improve energy. May also improve sexual performance and stamina.

8. Fenugreek

• Benefits: May increase libido and testosterone levels and enhance sexual performance.

9. Horny Goat Weed

• Benefits: Contains icariin that may improve erectile function and sexual stamina.

10. Omega-3 Fatty Acids

• Benefits: Found in fish oil supplements that supports heart health and improve blood flow that’s important for sexual performance.

Delay Condoms and Sprays

Delay condoms are designed to help men manage premature ejaculation and increase sexual endurance.

These condoms have a small amount of numbing agent, usually benzocaine or lidocaine, inside the tip to reduce penile sensitivity and prolong sexual activity.

Here are the benefits of using a delay condom for premature ejaculation:

1. Better Control Over Ejaculation

• Reduced Sensitivity: The numbing agent inside the condom reduces penile sensitivity and helps delay ejaculation and last longer during sex.
• Longer Endurance: With reduced sensitivity, men can last longer during intercourse and that can lead to more enjoyable sex for both partners.

2. More Confidence

• Less Performance Anxiety: Knowing the delay condom can help control premature ejaculation reduces anxiety and stress of sexual performance.
• More Focus: Men can focus more on their partner and the sex itself rather than worrying about ejaculating too soon.

3. Better Sexual Satisfaction

• Longer Sex: Longer sex can lead to more satisfaction for both partners and overall quality of the sexual relationship.
• More Pleasure for Partner: Longer sexual activity gives more time to try different techniques and positions that can lead to more mutual pleasure.

4. Easy to Use

• Convenience: Delay condoms are easy to use and no preparation required compared to regular condoms.
• Accessibility: They are available at most pharmacies, online retailers and supermarkets so it’s an accessible option for many men.

5. Safe and Non-Invasive

• No Side Effects: Unlike oral medications, delay condoms have minimal side effects since the numbing agent is applied topically.
• Non-Invasive: Using a delay condom is a non-invasive way to manage premature ejaculation, no need for prescription meds or invasive treatments.

6. STIs and Unplanned Pregnancy Protection

• Dual Functionality: Delay condoms helps with premature ejaculation and also protects against sexually transmitted infections (STIs) and unwanted pregnancies just like regular condoms.

7. Temporary and Reversible

• No Long Term Commitment: Using delay condoms allows men to try managing premature ejaculation without committing to long term treatments. If one type of delay condom doesn’t work well, it’s easy to try another brand or method.
• Instant Effect: The numbing effect is instant, helps you manage premature ejaculation right away.

8. Better Sex Experience

• Experimentation: Delay condoms can encourage couples to try different sexual techniques and positions and have a more explorative and enjoyable sex life.
• Intimacy: Longer sex can lead to deeper emotional and physical connection between partners and overall intimacy.

Break the Bad Habits

Several bad habits can harm sexual performance and overall sexual health.

Here’s the list of bad habits and its effects:

1. Excessive Drinking

• Erectile Dysfunction: Heavy drinking can cause short term and long term erectile dysfunction by impeding blood flow and nerve function.
• Low Libido: Drinking can lower testosterone levels and reduce sexual desire.
• Impaired Arousal and Orgasm: Drinking depresses the central nervous system which can dull sensitivity and inhibit arousal and orgasm.

2. Smoking

• Erectile Dysfunction: Smoking damages blood vessels, reduces blood flow to the penis and causes erectile dysfunction.
• Low Libido and Fertility: Smoking lowers testosterone levels and affects sperm quality.
• Impaired Circulation: Nicotine constricts blood vessels, impairs circulation needed for sexual arousal.

3. Bad Diet

• Obesity: A diet high in unhealthy fats, sugars and processed foods can lead to obesity which is linked to erectile dysfunction and low libido.
• Nutrient Deficiency: Lack of essential nutrients can affect hormone levels and overall energy and can impair sexual performance.

4. No Exercise

• Poor Circulation: Sedentary lifestyle leads to poor cardiovascular health, affects blood flow for erections.
• Low Energy: Inactivity can result to low stamina and endurance during sex.
• Obesity: No exercise contributes to weight gain which affects sexual health.

5. Stress and Anxiety

• Mental Health: Chronic stress and anxiety can cause performance anxiety and reduce sexual desire and performance.
• Hormonal Imbalance: Stress can affect hormone levels, cortisol and testosterone and can impair sexual function.
• Relationship Issues: High stress can strain relationships and affect sexual health.

6. No Sleep

• Hormonal Disruption: Lack of sleep disrupts hormone production, including testosterone which is important for sexual performance.
• Low Energy: Poor sleep quality results to fatigue and low sexual stamina.
• Mood Disorders: Sleep deprivation can cause mood swings, depression and anxiety which can affect libido and sexual function.

7. Too Much Masturbation

• Desensitization: Frequent masturbation especially with pornography can lead to desensitization and makes it harder to get aroused with a partner.
• Performance Anxiety: Unrealistic expectations from pornography can cause performance anxiety and dissatisfaction.

8. Poor Hygiene

• Infections: Poor genital hygiene can cause infections and discomfort and reduce sexual performance.
• Reduced Partner Attraction: Poor hygiene can affect intimacy and partner attraction.

9. Substance Abuse

• Drugs: Recreational drug use, stimulants and depressants can impair sexual function and reduce libido.
• Dependency: Substance dependency can cause physical and psychological problems and can affect sexual health.

10. Too Much Technology

• Screen Time: Excessive screen time can lead to inactivity, poor sleep and stress which can all affect sexual performance.
• Pornography: Overuse of pornography can cause unrealistic expectations and desensitization and can affect real life sexual experiences.

Exercises to Increase Sex Timing

Increasing sexual stamina and sex duration can be done through a combination of physical exercises that enhances cardiovascular health, strengthens pelvic floor muscles and overall fitness.

Here are some of the best exercises for men to increase sex time:

1. Kegel Exercises

Benefits: Strengthens the pelvic floor muscles which can improve control over ejaculation and erectile function.

How to do:

• Identify the pelvic floor muscles by stopping urination midstream.
• Contract these muscles for 3-5 seconds then relax for 3-5 seconds.
• Repeat 10-15 times per session, three times a day.

2. Squats

Benefits: Strengthens lower body, improves blood flow and testosterone levels.

How to do:

• Stand with feet shoulder width apart.
• Lower your body by bending your knees and hips as if sitting back into a chair.
• Keep your back straight and go as low as comfortable.
• Go back to the starting position.
• 3 sets of 10-15 reps.

3. Planks

• Get into a push-up position with your forearms on the ground.
• Keep your body in a straight line from head to heels.
• Hold for 30-60 seconds.
• 3 sets.

4. Bridge Exercise

Benefits: Strengthens the glutes and lower back muscles which can improve thrusting power and endurance.

How to do:

• Lie on your back with your knees bent and feet flat on the floor.
• Lift your hips towards the ceiling, squeeze your glutes at the top.
• Hold for a few seconds then lower back down.
• 3 sets of 10-15 reps.

5. Interval Training

Benefits: Improves cardiovascular health and stamina which can lead to longer performance.

How to do:

• Choose a cardio exercise (e.g. running, cycling).
• Alternate between high intensity (e.g. sprinting) for 30 seconds and low intensity (e.g. walking) for 1-2 minutes.
• Repeat for 20-30 minutes.

6. Yoga

Benefits: Increases flexibility, reduces stress and improves control over breathing which can affect sexual performance.

How to do:

• Incorporate poses like Downward Dog, Cobra and Pigeon.
• Practice deep breathing and relaxation techniques.
• Join a yoga class or follow online tutorials for guided sessions.

7. Lunges

Benefits: Strengthens lower body, improves balance and endurance.

How to do:

• Stand with feet together.
• Step forward with one leg and lower your hips until both knees are bent at about 90 degrees.
• Go back to the starting position and switch legs.
• 3 sets of 10-15 reps per leg.

8. Push-ups

• Get into a plank position with your hands shoulder width apart.
• Lower your body until your chest almost touches the ground.
• Push back up to the starting position.
• 3 sets of 10-15 reps.

9. Cardio Exercises

Benefits: Improves cardiovascular health, increases stamina and overall energy.

How to do:

• Do regular cardio activities like running, swimming or cycling for at least 30 minutes, 3-5 times a week.

10. Deadlifts

Benefits: Strengthens the entire posterior chain (back, glutes, hamstrings) which can improve overall strength and endurance.

How to do:

• Stand with feet hip-width apart, with a barbell on the floor in front of you.
• Bend at the hips and knees to pick up the barbell.
• Lift the barbell by straightening your hips and knees, and keep your back straight.
• Lower the barbell back to the ground with slow movement.
• 3 sets of 8-10 reps.

Conclusion

Sexual performance and sex time improvement involves a whole-body approach which includes physical health, mental well-being, and relationship dynamics.

By living healthy, talking openly with your partner and trying different techniques and treatments you can have better sexual experiences and satisfaction.

Remember sexual health is part of overall well being and addressing any concerns can lead to a more enjoyable sex life.

This guide is meant to be informative and not medical advice