13 Ways To Improve S*xual Performance In Men And Make Them Last Longer In Bed
Table of Contents
The following are methods that can help reduce erectile dysfunction, increase stamina, and improve the overall quality of s*x in men:
1. Quit smoking
Smoking cigarettes can lead to high blood pressure and other heart-related problems that cause erectile issues.
Smoking is also independently linked to erectile dysfunction. A 2015 analysis of 13 studies on smoking and s*xual performance found that quitting smoking often improves s*xual function and reduces erectile dysfunction.
2. Open communication
Speaking freely can significantly improve s*xual experiences.
If issues related to s*x have created tension or worry, it is best to bring this up with a partner. Working together on a solution can help a man to feel less isolated and address any concern or guilt.
A partner may be able to ease fears about s*xual dysfunction, and they may have practical suggestions.
3. Address relationship issues
Issues outside the bedroom can lead to s*xual dysfunction. For example, a man who feels that a partner criticizes them too much may feel anxious during s*x, leading to less satisfying experiences.
Communication that focuses on feelings, not blame, can help partners to address relationship challenges. Some people also benefit from relationship or s*x therapy.
4. Get more exercise
Being physically active can reduce risk factors for heart conditions and improve s*xual function and overall health.
Conditions such as high blood pressure, heart disease, and diabetes can damage nerves and change the amount of blood that flows to the p***s. This can make it more difficult to get or maintain erections.
In addition, some men find that regular exercise improves their mental health, reducing anxiety and helping them to feel better about their bodies.
Men can also benefit from exercising the muscles involved in arousal and ejaculation. The following exercise may help:
- While urinating, stop the flow of urine. Repeat several times and learn to identify the muscles involved.
- When not urinating, try to contract these muscles for 10 seconds. Relax them for 10 seconds, then contract them for another 10 seconds.
- Repeat this cycle of contracting and relaxing 10 times each day.
5. Practice mindfulness
Mindfulness is the practice of becoming more aware in the present moment. It is a popular form of meditation for beginners, and it may improve s*xual function.
Research published in 2017 suggests that mindfulness-based therapies can change negative attitudes about s*x, improve s*xual relationships, and help people to be more present during s*xual activity.
Mindfulness and meditation can also help to manage stress unrelated to s*xual activity. This can indirectly address s*xual dysfunction and improve a man’s ability to focus in the moment.
6. Try an herbal remedy
Some herbal remedies may improve s*xual satisfaction, especially if erectile disfunction is a concern. In 2018, researchers published a review of 24 trials involving herbal remedies as treatments for erectile dysfunction.
Ginseng provided significant improvements, while a type of pine called Pinus pinaster and the maca root, or Lepidium meyenii, showed early positive benefits. Other herbs, namely saffron and Tribulus terrestris, did not show clear results.
However, results of a small study published in 2017 indicated that Tribulus terrestris may help with erectile dysfunction.
Before trying herbal remedies, speak with a doctor. Official organizations no not regulate herbal supplements, and they can have side effects or interact with medications.
It is important to see a healthcare provider who is knowledgeable about supplements and who can monitor the progress of symptoms.
7. Consider counseling
Erectile dysfunction is often due in part to psychological factors. These can include:
- anxiety and depression
- relationship problems
- social stigma associated with aging or p***s size
- untreated mental health conditions
- a history of trauma
Individual counseling can help a man to address the role of these and other factors in s*xual satisfaction.
Relationship counseling can help partners to speak openly about s*xuality without shame or judgment.
When a man has an underlying health issue, for example, counseling can help him to cope with the stress of erectile dysfunction while communicating about options with a partner.
8. Focus on foreplay
Some men believe that penetration is the most important, even the defining part of s*x.
However, many who experience erectile dysfunction may be heartened to learn that they do not need an erection to please their partners. In fact, erectile dysfunction can even be an incentive to try new strategies that work better for their partner.
Foreplay can include touching, kissing, and oral s*x. Making foreplay last can improve the s*xual experience for everyone involved.
Foreplay may be especially important for women. A 2017 study found that very few women — around 18 percent — experience an orgasm from intercourse alone. According to the same findings, 36.6 percent of women said that clitoral stimulation was necessary for orgasm during intercourse.
9. Try the start-stop technique
Men who want to last longer during intercourse can try the start-stop techniqueTrusted Source.
To use this technique, stop s*xual activity every time ejaculation feels imminent. Breathe deeply and start again slowly, then stop to delay ejaculation for as long as desirable.
This method can train the body to hold off ejaculation and help a man to feel more comfortable with not ejaculating, even during intense s*xual activity.
10. Try something new
S*xual pleasure thrives in an environment of passion and excitement.
If a person has been with one partner for a long time, s*x can begin to feel routine, and it may seem increasingly difficult to feel excited, remain focused, or please the partner.
It may help to try a new s*xual activity or position or to have s*x in a different location. Also, talking about s*xual fantasies can make s*x more exciting.
In addition, it can help to do something new with a partner outside the bedroom, such as:
- cooking together
- kayaking or hiking
- going to a museum
- seeing a new band
- trying a new sport
This can help people to feel more connected, and the excitement of the new activity can carry into the bedroom.
11. Manage anxiety and stress
Anxiety and stress can make it hard to get or maintain an erection. These feelings can also distract people from s*xual intimacy.
If a man feels anxious about how he will perform s*xually, he may feel less excited about s*x and less engaged during it.
Strategies for managing anxiety and stress include:
- focusing more on physical sensations than s*xual performance
- getting more sleep
- working to improve relationships
- spending more time on a favorite hobby
- going to therapy
- taking psychiatric medications
12. Manage chronic health problems
Erectile dysfunction can be an early warning sign of health issues. It is important to take good care of the body by eating a balanced diet, remaining physically active, and managing stress.
Treating chronic health issues, such as diabetes and heart disease, is also essential. Take medications as recommended and try lifestyle changes that can improve overall health.
If symptoms of these conditions worsen, seek medical care.
13. Talk to a doctor
Several medications can help with s*xual function, including popular drugs, such as Viagra and Cialis.
Medication can be the most rapid treatment option for some men. If a man taking medication for erectile dysfunction also makes lifestyle changes and participates in therapy, they may eventually be able to stop taking the drugs.
A handful of medications can affect s*xual satisfaction, libido, and the ability to have or maintain erections.
Antidepressants, for example, may change Trusted Source the way a man ejaculates and reduce s*xual desire. Selective serotonin reuptake inhibitors, or SSRIs, may be especially likely to cause s*xual dysfunction.
A man who takes drugs with s*xual side effects should discuss changing the medication, stopping the treatment, or lowering the dosage with a doctor.