How to Reduce Refractory Period For Long-lasting Pleasure 

Ever wondered why you need a break after the first round of intimacy? It’s due to a sudden drop in arousal hormones, which brings your body to a relaxed state. This recovery window after an orgasm is called the refractory period. It’s completely normal, but it can feel frustrating at times when your mind is ready to continue, but your body takes more time to respond. 

Some men recover in a few minutes, while others need much longer. There are two stages in this recovery. The first is the relative refractory period. Your body isn’t fully ready, but enough mental or physical stimulation might still get you aroused. The second is the absolute refractory period, where your body won’t respond at all until it has fully recovered. 

There is no need to worry, as you can influence this recovery period with practical and simple changes. In this guide, you’ll find 3 effective methods to reduce the refractory period. Some lifestyle changes, like a healthy diet, behavioral strategies, such as role play, and medical interventions, like clinical tests, will help you have a better sexual experience with your partner.  

Method 1. Lifestyle changes

When you feel healthy and your body is fit, it naturally becomes more ready for another session after the first orgasm. Although lifestyle changes won’t give you instant results, they can build the foundation for your sexual stamina. This includes improving energy levels, circulation, nerve sensitivity, and hormonal balance. 

Think of this method as tuning your system so you recover faster after ejaculation. Here are the changes you can make with consistency:

1. Do exercise regularly

Regular movements sharpen your ability to stay aroused. Exercise also improves your libido, stamina, and blood flow (essential for firm erections). Kegels, in particular, help strengthen pelvic floor muscles, which are linked with ejaculation and erection control. Here’s how you should do Kegels:

• Identify your pelvic floor muscles by stopping the flow of urine mid-flow. 
• Now tighten these muscles for 3-5 seconds, then relax for the same duration.
• Repeat 10-15 times, 2-3 times daily. Avoid tightening your glutes or abs. 

2. Change your diet and habits

Whatever you eat impacts your sexual responsiveness. A diet that boosts energy, circulation, and maintains hormones will help you stay aroused for another round. Meanwhile, habits like excessive alcohol intake or smoking impact blood flow and affect arousal. 

Some diet tips that will help you:

• Include blood-flow-boosting food like nuts, dark chocolate, berries, fatty fish, and leafy greens. 
• Go for light meals before sexual activity. Heavy meals can make you inactive and drowsy.
• Aim for consistent meal timings with a balanced routine. It will keep your hormones and energy stable. 

3. Maintain proper hydration

Do you know that several clinical reports have claimed that dehydration can lead to a lack of sexual desire or low libido? This can further cause Erectile Dysfunction (ED) in men by disrupting hormonal balance. 

Here’s how you can manage your body hydration:

• Try drinking 2.5 to 3 liters of water per day. Adjust the amount according to your activity levels and the surrounding heat. 
• Do not drink the water all at once. Sip steadily throughout the day.
• You can add coconut water or electrolytes sometimes, primarily if you work out frequently or sweat a lot. 

4. Stress management

Stress increases cortisol (stress hormone) levels, which can lead to ED and directly impact arousal and recovery. The more stressed you feel, the slower your body bounces back after orgasm. Stress management can keep your body in an arousal-friendly state.

Try these:

• Go for simple practices like a 10-minute walk, meditation, or deep breathing to calm yourself. 
• If stress feels chronic and overwhelming, disrupting your daily routine, visit a counselor or therapist. 
• Plan an unwind time for yourself. You can also engage in hobbies like music to shift your mind away from anxiety or pressure.

5. Aim for better sleep

A good sleep helps your nervous system reset, whereas sleep deprivation can reduce testosterone levels. Both these factors are crucial for a shorter refractory period. When your body is well rested, erections stay stronger, and you get aroused faster. 

Here’s what you can do:

• Aim for 7 to 9 hours of quality night sleep. 
• Maintain a consistent sleep and wake schedule, even on holidays or weekends. 
• Create a calm environment in your bedroom by maintaining a cool temperature and using warm or dim lighting.
• Limit your screen time 30 minutes before bed. 

Method 2. Behavioral techniques

Behavioral techniques can train your nervous system to manage the rise and drop of dopamine that is generally involved in the refractory phase. These strategies enable your body to reset more quickly after the first session by reducing overstimulation and improving your control over regulation. 

1. Make changes to your sex routine

Switching sexual timing can help you a lot with increasing pleasure and lowering performance anxiety. It can further shorten recovery times. Try to:

• Space out sexual activities if you are doing them daily. If weekly, let intimacy happen naturally rather than pre-planning it. This will add an element of surprise and spice up the relationship. 
• Explore different times, morning, afternoon, or night. Find when you are highly energized and aroused. 
• Listen to your body and engage in sexual activity when you are least stressed and most relaxed. 

2. Focus on afterplay and arousal

You will stay in a sexual refractory period longer if you disengage immediately with your partner after orgasm. Experimenting with or exploring the erogenous zones will help you stay excited and engaged. Here’s what you can do to get ready for round two quicker:

• Begin with a slow, connected kiss to stir desire. 
• Use your hands gently to explore and caress your partner’s body. Mindful touch after orgasm helps get aroused. 
• Use a teasing approach, like gentle pinching of the butt or nipples, or whispering fantasies in your partner’s ear. 

3. Try new sex positions

Trying new sex positions can provide you and your partner with new sensations and better control over stimulation. It will also maintain your excitement and reduce recovery time after ejaculation.  

• Try spooning, a side-by-side position, or missionary, to maintain close contact and sensual touch with your partner. It will help with gradual re-arousal. 
• Try positions where one partner is on top, such as reverse cowgirl. In this position, the receiving partner sits on top, facing away from the penetrating one. It gives more control over pace and intensity, making it easier to manage arousal and avoid overstimulation. 
• Include sitting or standing positions to help your blood flow better and improve sexual stamina. 

4. Practice edging and avoid solo play

Practicing edging will train your body to delay orgasm and maintain higher arousal levels for longer. Once your body gets used to prolonged excitement, you can shorten the refractory phase. 

• Gently stimulate your penis, either by massage or oral stimulation by your partner. Let your arousal gradually increase.  
• When you reach the ‘edge’ of orgasm, stop or slow the pace. Take a deep breath until you regain control. 
• Restart and repeat this whole process at a slower pace, 2-3 times. 

Another thing you should consider is prioritizing sexual activity with your partner over masturbation or ‘solo play.’ Partnered sex often results in quicker recovery after ejaculation. 

5. Fantasize and role-play

Setting a playful mood by roleplaying and sharing fantasies will keep your mind aroused while the body recovers. You’ll notice how it shortens the time to get ready for round two by countering the post-orgasm drop. 

• Communicate openly with your partner to set the tone and boundaries. Choose light fantasy like dominant-submissive, a powerplay for mutual pleasure. 
• Use easy shifts, such as a different name or a change in tone and attitude. It will create excitement. 
• Continue with teasing lines and playful instructions, such as hold still, I’m not done enjoying this view, without jumping to any intense stimulation. 

6. Use sex toys

Sex toys will provide you with targeted stimulation to keep arousal active. Toys also help the body recover faster after orgasm. You can buy and use toys like:

• You can wear a vibrating penis ring after orgasm and adjust the intensity to get continuously stimulated. 
• Use remote-controlled vibrators before, during, or after sexual activity to increase excitement and decrease cool-off time between sexual sessions.  
• You can also go for prostate massagers that boost sexual readiness after an orgasm by stimulating your prostate. Apply lubricant and insert it gently into your butt. 

Method 3: Medical methods

Medical interventions will help you deal with the physiological and psychological factors that could be slowing down your recovery window after a sexual session. Here’s how you can medically approach the situation:

1. Consider medicines for ED

If your refractory period is consistently long, and you face issues in sustaining erections, ED medications like Vardenafil or Sildenafil can help you. ED is when you face problems in getting and maintaining erections. This condition can prolong your body’s recovery phase. 

These prescription-based medicines are known to address this issue by increasing blood flow into the penis for stronger erectile function. 

• Take the ED pill 30-60 minutes before you plan for sexual activity. 
• Use only on days when you need support, unless a doctor recommends a daily dose. 
• Don’t take nitrate medications or alcohol with it to avoid adverse interactions. 

2. Consult a doctor for supplements

Supplements like Tribulus terrestris, L-arginine (an amino acid), and ginseng can improve your energy levels and balance your hormones. These benefits will collectively support your restoration period after ejaculation.

Some general guidelines for use are:

• They are available as powder, tablets/capsules, and gummies. Choose what suits your preference the best.  
• Since they work gradually, not immediately, take them every day, or as recommended by your doctor. 
• Take it at a regular time, with food, so it’s easy for you to stay in a routine and remember. 

3. Get clinically evaluated

If you feel like nothing is working for you and there is no improvement even after taking supplements and medicines, it is time to get clinically checked. Medical tests can help identify underlying causes that can prolong your refractory period. These include:

• Low Testosterone
• Diabetes
• Vascular complications (blood vessel-related)

Remember, there is no need to hesitate when it comes to sexual complications. Early intervention will solve your issues quickly with complete safety.