Lasting longer in bed is a common desire for men and a key part of sexual confidence and satisfaction. Many men finish sooner than they’d like due to Performance Anxiety, stress, or lack of control or stamina. At other times, challenges such as Premature Ejaculation (PE) may be involved.
Fortunately, learning how to last longer in bed is simpler than most people think. It starts with understanding your body and applying the right methods. From simple exercises like Kegels to proven medicines like Dapoxetine, there are several safe and effective ways to boost stamina in bed and prevent early ejaculation.
Making small, consistent changes can lead to significant improvements over time. This article explores the best tips, medical solutions, and natural strategies to help you improve endurance, gain control, and enjoy more fulfilling intimate experiences.
How to last longer in bed naturally?
Lasting longer in bed does not always require medication. Sometimes, simple adjustments or practices can make a difference. Some of them include:
1. Practice the start-stop technique
This classic method involves pausing stimulation when you’re close to ejaculation, waiting until the urge subsides, and then starting again. To practice it correctly, follow these steps:
- Begin stimulation until you’re close to orgasm.
- Stop all movement and focus on deep, steady breathing.
- Wait for the urge to pass, usually 30-60 seconds.
- Repeat the cycle three to four times per session.
Over time, this helps train your body to delay ejaculation and improve sexual control naturally.
Save up to 90% on your medicine bills
Orgie Plus 20+10 Mg Tadalafil+Dapoxetine Oral Strips
Super Vilitra
Sustimax 30+50 mg
Poxet 60 mg
2. Try the squeeze technique
Before climax, gently squeeze the area where the head meets the shaft of the penis. This reduces sensitivity and helps prevent early ejaculation.
To do it correctly, you should:
- Form a ring with your thumb and forefinger just before ejaculation.
- Gently squeeze the area where the head meets the shaft for about five seconds.
- Stop all stimulation until the urge subsides.
- Resume and repeat as needed.
- Regular use strengthens control and improves endurance during sex.
It’s a doctor-recommended method for men who are dealing with Premature Ejaculation.
3. Strengthen pelvic muscles with Kegel exercises
Kegel exercises aren’t just for women. Strengthening your pelvic floor muscles gives you better control over ejaculation. Try contracting the muscles you’d use to stop urinating, hold for 10 seconds, then release. Repeat 10 times daily to build stamina.
4. Focus on foreplay and control the pace
Many men rush into penetration, which can shorten the duration they last. So, spend more time on foreplay as it helps you relax, balances arousal, and reduces Performance Anxiety by reducing the pressure to continue the intercourse for longer.
Once you switch to penetration after foreplay, changing positions or slowing your rhythm also helps you last longer and increases mutual pleasure.
5. Eat foods that boost performance
Certain foods are known to support sexual health. Foods rich in potassium, magnesium, healthy fats, or antioxidants are especially beneficial for endurance. Bananas, nuts, spinach, dark chocolate, avocados, strawberries, and watermelon are some examples of foods to last longer in bed. They improve blood flow and energy levels. Including them in your meals helps improve natural stamina over time.
6. Stay calm and present
Overthinking or other psychological factors, such as depressive thoughts, are common causes of early climax. Deep breathing, mindfulness, or focusing on your partner by being present in the moment can calm your nerves. Confidence plays a bigger role than you think in lasting longer in bed.
You can also communicate with your partner about the concerns for support. Couples who often talk about sexual issues or seek therapy have a better and more satisfactory intimate experience.
7. Improve overall fitness and lifestyle
A healthy body supports better blood circulation, increased energy, and a more balanced testosterone level. Regular exercise, balanced sleep, and stress-reduction techniques, such as meditation or deep breathing, can all help improve stamina and recovery.
Cardio workouts, such as running, cycling, and swimming, or strength training, are great for building endurance for intimacy. Yoga can also reduce anxiety and increase flexibility for better control in bed. Also, avoid smoking and excessive alcohol intake, which can reduce endurance and stamina.
8. Consider natural supplements
Some natural supplements to last longer in bed, like Ginseng, Maca Root, or L-arginine, can improve stamina, libido and blood circulation. They are also considered an excellent energy source for maintaining endurance and performance.
However, it is always advisable to purchase from reliable sources and consult a doctor before using any supplement.
Medical ways to last longer in bed
Sometimes, natural methods are not enough to address the issue. If that’s your case, do not shy away from seeking medical help. Several products and medicines are available to improve your ejaculatory time.
9. Try desensitizing products or condoms
Desensitizing sprays like Lidocaine sprays or condoms slightly numb the penis to reduce overstimulation. They’re a practical option for men who want more control without relying on oral pills. However, you should only use products approved for safe intimate use and avoid unregulated options.
10. Prescription pills
Doctors can prescribe tablets to last longer in bed, such as Dapoxetine. Sometimes, combination pills are also prescribed for firm erections and delaying ejaculation, such as Sildenafil or Vardenafil combined with Dapoxetine.
However, you should always consult a certified professional before using them and never self-medicate.
Conclusion
Learning how to last longer in bed takes patience and consistent effort. Some key strategies to delay ejaculation and improve stamina include kegel exercises, the squeeze technique, the start-stop method, and medicines like desensitizing sprays and Dapoxetine. Foods like nuts, chocolates, and bananas or managing Performance Anxiety can also help.
Whether it’s strengthening your pelvic muscles, improving your lifestyle, or seeking medical help, every man can enhance control and satisfaction. Focus on understanding your body’s signals, communicating with your partner, and using these methods regularly.
Remember, good sexual performance isn’t just about duration, but also about confidence, connection, and shared pleasure. If lasting shorter than you’d like becomes frequent, don’t ignore it. Seek medical guidance for tailored, safe treatment options.
Frequently Asked Questions
How to last longer in bed for women?
Women can benefit from pelvic exercises, stress management, and foreplay to last longer in bed. However, using lubricants to increase comfort can also be beneficial if friction or discomfort often makes it harder for you to continue longer sessions.
Do pills really help you last longer in bed?
Yes, doctor-prescribed pills can help treat conditions like Premature Ejaculation or Erectile Dysfunction. However, they should only be used under the supervision of a medical professional. Over-the-counter or unverified pills might have harmful ingredients. A medical consultation ensures safe dosage and the right type of medicine for your specific condition.
Does testosterone help you last longer in bed?
No, it does not directly help you last longer. However, testosterone plays a role in libido and sexual energy. Low testosterone levels can reduce desire and stamina, so maintaining hormonal balance through a healthy diet, regular workouts, and sleep is crucial. If levels are low, your doctor may recommend safe medical options.
What can I drink to last longer in bed?
You should choose drinks rich in antioxidants and nitrates, like pomegranate juice, beetroot juice, or green tea. They improve blood flow and help maintain energy levels. Staying hydrated helps prevent fatigue, which can impact performance. Limiting alcohol and caffeine is also important, as both can reduce sensitivity and delay arousal.
How long until a guy can go for round 2?
The time a man takes a few minutes to a few hours before getting hard again. This period is called the refractory period. The duration can vary for each man depending on their health, age, and genetics.
When referencing outside resources, GoodrxMedicine always provides full citations. To learn more about the measures we use to maintain the quality of our content, please review our Content Information Policy.
