How to last longer
How to last longer? Men have been fighting premature ejaculation since the days of the Ancient Roman Empire. The Ancient Chinese developed Fangzhongshu, a sexual skills practice, to treat PE. Today, anywhere from 30-70% of men experience premature ejaculation at some point. It’s normal to orgasm quickly during sex. However, if it happens repeatedly, it can affect your sex life and self-esteem.
The tips below can help you last longer in bed, improving your sexual performance and your partner’s pleasure. Try these out to unlock new levels of sexual satisfaction.
How long should a man last before ejaculating?
Premature ejaculation is a form of sexual dysfunction. Strict definitions of PE vary. The International Society of Sexual Medicine defines PE as ejaculating within 1 minute of penetrative sex. The American Urological Association defines PE as “… when a man climaxes and ejaculates (releases semen) sooner than he would like during sex.”
Early orgasms are totally normal and not a sign of any sexual dysfunction. It happens. However, repeatedly having orgasms before you or your partner want you to can cause strain on the sexual health of your relationship.
If you don’t last for hours during sex, don’t worry. A 2008 study of sex therapists found that 7–13 minutes of sexual intercourse is “desirable.” Less than that is considered “adequate” or “too short.” Lasting much longer than 10 minutes starts to be considered “too long.”
In another study, 500 heterosexual couples were asked to start a stopwatch after penetration. They were to stop the stopwatch after ejaculation. The average time of sexual intercourse for these couples was 5.4 minutes.
These examples show that it’s not normal, nor widely desirable, to have the sexual stamina to last for hours and hours. However, if you are looking to delay ejaculation and last for a longer amount of time, try using the techniques listed below.
How to Last Longer in Bed: 10 Tips to Up Your Sexual Endurance
Sexual endurance is defined as the ability to maintain sexual activity for a longer duration, without experiencing fatigue or premature ejaculation. For most men, sexual intimacy is more about satisfying your partner and forging a bond with her. Very often, the anxiety to perform well in bed leads to premature ejaculation. Instead of bringing pleasure and intimacy, your special moments are marred by anxiety and dissatisfaction. To overcome your awkward moments in bed, we’ve got you covered with 15 tips to up your sexual performance and endurance.
1. Get enough sleep: Having a good night’s sleep is important as it upholds your stamina and drives away fatigue. Moreover, sleep deprivation has an impact on testosterone levels in men and can adversely affect libido, leading toerectile dysfunction. To avoid these problems, get adequate amount of sleep (7-8 hours) each night. This will have a positive impact on your sexual stamina, making you last longer in bed!
2. Exercise regularly: Regular exercises help in maintaining overall health and well-being. Cardiovascular activities such as cycling and running can improve blood flow and endurance during sex. Kegel exercises can strengthen the pelvic floor muscles which are important for lasting longer in bed.
3. Modify your diet: Foods that impact sexual performance and have a negative influence on endurance power must be avoided. Such foods are generally high in sugar and unhealthy fats. Instead, have a well-balanced diet comprising of whole grains, lean proteins, red wine, and fruits and vegetables. Consuming foods such as watermelon, garlic, and dark chocolate are known to be aphrodisiac. These are known to improve blood flow and increase libido.
4. Stay away from vitamin D deficiency: There are evidences to show that vitamin D plays a role in the production of testosterone, a hormone that is vital for sexual function and endurance. Deficiency of vitamin D can lead to an increased risk of having erectile dysfunction. Hence, getting enough sunlight exposure (source of vitamin D) is important to keep its levels intact in the body.
5. Join a yoga class: Practicing yoga regularly (at least once a week) may help prevent premature ejaculation. Yoga stretches the muscles of the legs and groin region. It is a form of meditation that relaxes the body and mind.
6. Empty your bladder before sex: A bladder that is full, creates undue pressure in the pelvic and genital region. Too much pressure in this region can create an urge to ejaculate. So, it is a good idea to first empty your bladder before you engage in the act.
7. Communicate well with your partner: Being aware of what turns your partner on in bed will help you in satisfying her. An honest communication is the foundation for trust and intimacy between the partners. Openly discuss your choices, preferences, and desires with your partner. Be receptive and open to feedback from your partner in order to enhance your sexual experience.
8. Massage your pelvic floor muscles: One of the causes for premature ejaculation is tension in the pelvic floor muscles. It is important to ease and relax this area to boost ejaculatory control and sexual stamina. So, before you have sex, take 5-10 minutes and massage the area between the anus and testicles. Massaging the pelvic floor muscles releases tension and allows blood flow to this area.
9. Engage in extensive foreplay: Every time you have a sexual encounter, focus more on foreplay rather than penetrative sex. Women take more time to achieve arousal so it is important to take time and fully enjoy foreplay. When your partner is sexually stimulated, there are greater chances of her reaching orgasm. When done well, foreplay can reduce performance anxiety and increase sexual satisfaction for both partners.
10. Experiment with different sex positions: Trying out various sex positions not only makes it more exciting but also results in great sex. At least one or two sex positions would be highly pleasurable for your partner but not highly stimulating for your penis. So, this is one of the sure shot ways of having longer sex sessions.
How to use stop-start (edging) technique
Like the stop-squeeze method, the stop-start technique can help you delay a climax during the middle of sexual play.
But this technique, also known as edging, requires a hands-off delay. You’ll stop all sexual stimulation before returning to it again after the sensation has passed.You can repeat this cycle a few times until you’re ready to have an orgasm. Edging will delay your orgasm — it may also make it more intense — but it can be a tedious or time-consuming practice if your partner isn’t aware of your intentions. Be sure to discuss this before you begin edging during sex.
For masturbation
1. Begin manually stimulating yourself. Maintain a pace and grip pressure that will bring you to the point of climax.
2. Just as you reach the brink, or edge, of climax, stop all simulation entirely. Wait several seconds or minutes. Let the sensation pass entirely.
3. When you’re ready, begin masturbating again. Repeat the edging technique as many times as you wish.
For partner sex
1. Begin the sexual activity, whether it’s oral, anal, or vaginal sex, or some other form of stimulation.
2. When you reach the point of climax, stop thrusting or rubbing, and back away. Pause for several seconds or minutes.
3. You can resume sexual activity when the sensation has passed and you no longer feel that you’re on the brink of climax.
Other in-the-moment strategies
In addition to the stop-squeeze and stop-start techniques, these practices may help delay climax:
Prolong foreplay
Help alleviate pressure or expectations by foregoing intercourse for a longer period of time.
Instead, focus on other types of sexual play, such as massage, intimate touching, and kissing.
If you’re trying to delay your orgasm but not your partner’s, you might also try manual or oral stimulation. This way, you may be able to delay your climax until they’re ready, too.
Wear a climax-control condom
A typical condom, which is made with a thin layer of latex, can help decrease sensation and may prolong your sexual activity.
You can also buy condoms that are designed specifically to delay climax. These condoms are typically made with a thicker latex.
Some use a numbing agent like benzocaine or lidocaine to reduce sensation on the surface of the penis. This can prolong the time it takes to reach climax.
Apply a topical anesthetic to your penis
The same numbing agents used in condoms are available as creams and sprays.
You may be able to delay climax by applying one of these topicals to your penis 10 to 15 minutes before starting masturbation or sexual play.
How can you prevent premature ejaculation?
There are a number of ways to treat premature ejaculation and enjoy a healthier, more fulfilling sex life. Before seeking medical treatment, it may be best to try some self-help ways to delay ejaculation; such as:
- Masturbating an hour or two before sex
- Using a thick or numbing condom
- Taking breaks during sex
- Trying to think about something else (something boring and unarousing)
If self-help techniques are proving ineffective, then you might want to consider medicinal premature ejaculation treatments. Treatments for premature ejaculation include:
- Over-the counter premature ejaculation treatments such as a desensitising spray (which reduces penis sensitivity and helps to delay ejaculation)
- Prescription premature ejaculation treatments such as a topical anaesthetic (which numbs the penis and reduces sensitivity) or oral tablets (which delay ejaculation by stopping the ejaculation reflex from reaching the brain too quickly)
Erectile dysfunction (ED)
Erectile dysfunction is when a man is unable to get or maintain an erection during sex. It can affect a man at any age, but it’s most common in older men; around 50% of men aged 40 and over will experience erectile dysfunction at some point in their lives.
As with premature ejaculation, erectile dysfunction can be triggered by psychological factors (such as stress, depression and performance anxiety) or physical ones like high blood pressure, diabetes, cardiovascular disease, heavy drinking, obesity or smoking.
How can you prevent erectile dysfunction?
More often than not, erectile dysfunction is the result of lifestyle factors rather than any underlying condition. With that in mind, simple lifestyle changes to prevent erectile dysfunction include:
- Drinking alcohol in moderation
- Quitting smoking
- Losing weight
- Exercising more often
In addition to these self-help techniques for preventing erectile dysfunction, there are a number of effective erectile dysfunction treatments. There are four main erectile dysfunction tablets, which include:
- Sildenafil (including the widely-known Viagra and generic Sildenafil tablets)
- Tadalafil (including Cialis and generic Tadalafil tablets)
- Avanafil (including Spedra)
- Vardenafil (including Vardenafil tablets)
There are also topical creams for erectile dysfunction (such as Vitaros), which are applied directly to the penis to increase blood flow and help produce a healthy erection. All of these ED treatments are available via consultation from The Independent Pharmacy. We also stock Viagra Connect, the only over-the-counter ED treatment in the UK.
How can you last longer in bed?
Whether you suffer from erectile dysfunction, premature ejaculation or you simply want to keep going for a little longer during sex, there are a number of tips for making sex last longer. Here are just a few ways to prolong sex:
- Communicate: open communication can remove nerves and embarrassment, so talk to your partner about what works and what doesn’t
- Engage in foreplay: there’s no need to rush into penetrative sex; foreplay can be just as satisfying and can help prolong the experience
- Take it slow: you’re likely to ejaculate quicker if you thrust vigorously, so slow down your movements a little (you can vary between fast and slow)
- Experiment with positions: you may find that certain positions help you last longer, so try a few different positions with your partner to see what works
- Masturbate before sex: masturbating an hour or two before sex can delay ejaculation and help you last longer
- Wear a condom: condoms can reduce sensitivity and delay ejaculation, especially if you use an extra thick or numbing condom
- Distract yourself: while you’ll want to stay “in the moment”, you can delay ejaculation by focusing your mind on something more mundane (try memorising a recipe, for example)
- Try ‘squeezing’: if you feel yourself about to ejaculate, firmly squeeze just below the head of your penis using your thumb and forefinger.
