Tips On How to Last Longer in Bed
It’s one of those unspoken things that guys pride themselves on when they are good at it, and dread hearing about when they are terrible at it. I’m talking, of course, about how long you can last in bed. There’s a comedic stigma in our culture about “minute men” that can be painful for the guys who fit into that category.
Improving how long you last in bed won’t just be a huge boost to your own confidence, but it will also please your partner. It could potentially make you the subject of pleasant conversation when your partner is out with friends. Let’s talk a look at bad habits that are impacting your performance and how to last longer in bed.
How Men Can Last Longer In Bed Naturally
Many times, it’s lifestyle choices that are sabotaging your performance in the bedroom. While there are things you can do to improve how long you last during sex, it all starts with quitting some bad habits.
Quit Or Reduce Alcohol Consumption
Alcohol is usually the spark that can lead to sex, but it can also ruin things in the bedroom once started. Alcohol is a depressant, which means it has sedative or relaxing effects.
For example, when you drink alcohol, your blood pressure decreases, brain activity lessens, and central nervous system activity slows down. This decrease in blood pressure can work against you as its essential to get and maintain an erection. If you want to last longer in bed, try quitting or reducing your alcohol consumption, especially prior to sex.
Another bad habit that can impact your sex life is smoking. Aside from covering you with that unpleasant smell, smoking has been shown to impact blood flow, desire, and enjoyment of sex.
Obviously, if you aren’t enjoying sex, it’s not going to last long. As we mentioned above, a lack of blood flow to the penis is going to stop things before they get started. Studies show that men who were long-term smokers and quit smoking experienced an improvement in both physiological and self-reported sexual health.
Being overweight or obese isn’t just a cardiovascular health risk, it can also ensure you don’t last too long in the bedroom, assuming you don’t have problems with getting an erection. Think your weight is causing you to have erectile dysfunction? Check out my article on the causes of ED and how you can naturally treat it.
Too much adipose tissue, or fatty tissue, can cause a number of problems in your sex life. First, for every 15 pounds of fat you gain in your belly, some experts predict you’ll lose up to a half of an inch on your penis. Not good. What’s more, gaining too much weight throws your hormones out of whack, namely your testosterone levels.
Men with low testosterone levels have been shown to suffer from a number of symptoms including depression, low libido, and erectile dysfunction. If you want to have a better sex life, you need to lose weight and get fit. Studies show that exercise can help to improve testosterone levels as well as blood flow to the penis.
Can Men Last Longer In Bed Without Taking Pills?
Now that we’ve discussed the bad habits you need to drop, let’s move on to things you can do to start improving your time trial in the bedroom. A lot of guys immediately jump to the idea that a prescription medication is the only way to regain their sexual vitality. This is not true.
Here are some natural ways to enhance your sexual performance that you can adopt starting right now.
Eat Foods That Boost Your Testosterone Production
The first thing you can do is change up your diet. The common saying “you are what you eat” holds true, especially when it comes to promoting healthy testosterone levels. Foods have a direct influence on your hormone levels, and studies show that diets high in processed foods, trans fat, and soy can decrease testosterone production.
Put yourself on a diet that increases your testosterone levels. Here are some great choices to start incorporating into your diet:
- Grass-fed beef
- Wild salmon
- Brown organic eggs
- Oats (not instant oatmeal – real oats)
- Chia seeds
- Raw honey
- Green tea
Get Enough Sleep
Skipping on sleep isn’t just bad for your attention, mood, and performance, it can drop your testosterone levels. Studies show that just one week of getting only five to six hours of sleep – instead of the recommended eight hours – can decrease testosterone. Aim to get no less than seven hours of sleep every night to support your testosterone and sexual health.
Compound Physical Exercises Can Improve Your Sexual Performance
Whether you’re young or old, it’s never too late to start exercising. Not only will it reduce unnecessary weight and improve cardiovascular health, but compound resistance exercises have been shown to increase testosterone levels. One study found that both young and elderly subjects experienced a boost in testosterone after completing full-body exercises.
Have Sex Regularly
If you want to get better at sex, do it more often. Having sex regularly can strengthen the relationship with your partner, open the door to conversation about preferences, boost your confidence, and help you last longer. If you’re doing this along with everything else on this list, you’ll see a dramatic improvement in your sex life.
Don’t Use Your Phone In Bed
That piece of tech that you’re carrying around with you all the time could be a part of the problem why your sex life sucks. Smartphones reduce connection and intimacy with your partner. No connection could be contributing to a decrease in sexual desire. Keep the smartphone out of the bedroom and focus on one another.
Can Supplements Help Men Last Longer In Bed?
With the popularity of supplements for everything from fat loss to brain health, are there certain ingredients you can take to help your libido and sexual performance? Despite big claims from supplement companies, only a few ingredients have been shown to help you last longer in the bedroom and improve overall sexual health.
Zinc Is Essential For The Sexual Function
Testosterone and your libido are linked. When one is high, so is the other. What is an easy and effective way to boost your testosterone levels? Try taking a zinc supplement.
Zinc has been shown in several studies to directly support testosterone levels with the greatest benefits being reported by men with low t-levels. More testosterone means more libido. More libido means more sex.
Ashwagandha Is A Natural Testosterone Booster
One of the few proven herbal remedies for your sexual health, ashwagandha is found in almost all testosterone boosters. Why? Because it works. Studies show that supplementing with ashwagandha can increase serum testosterone levels, sperm quality, and libido while decreasing cortisol levels.
Vitamin D Can Be Beneficial If You Don’t Spend Much Time In The Sun
It’s no coincidence that when the cold and cloudy winter arrives, rates of depression and low testosterone levels skyrocket. Sunlight triggers the production of vitamin D in our bodies. Vitamin D is a sex-steroid nutrient, helping to produce testosterone. When t-levels are low, men experience symptoms such as depression and low libido. If you aren’t getting much time in the sun, try a vitamin D supplement.
Can Specific Exercises Help Men During Sex?
You have your lifestyle changes, diet, and supplements covered; is there anything else that you can do to improve how long you last in the bedroom and your sexual performance overall? Of course. You can perform PC exercises.
Try PC Exercises
Short for pubococcygeal, PC exercises help to strengthen the muscles that support your pelvic organs. Your pelvic organs are made up of your bladder, bowel, and urethra. When in good health, your PC muscles keep these organs in place, ensuring great bladder control and ideal sexual function. When these muscles are weak, then you’ll notice odd bladder habits and sexual experiences.
How To Find Your PC Muscles
There are two ways to locate your PC muscles:
First, the muscles you use to stop the flow of urine as you pee are the same muscles you’ll be working during PC exercises. Try to stop the flow of your urine one time and take note of the muscles that you constricted, but do not stop your urine a second time as this can cause complications if done too many times.
Second, you can confirm you’re using the correct muscles from the first step by taking note of what happens with your anus. When you contract your PC muscles, the anus will tighten up, and when you release your PC muscles, your anus will also relax. If this happens successfully and without discomfort, then you’ve found your PC muscles.
PC Exercises For Beginners
If you’re new to PC exercises, you’ll start off with the basics. Once you’ve successfully located your PC muscles, try the following PC workout:
- Contract your PC muscles for 2 to 5 seconds.
- Take a brief pause then repeat.
- Perform 5 to 15 sets of 2 to 5 seconds of PC contractions.
- Do this mini-workout up to three times per day.
- You can easily do this while at work, sitting at home, or standing.
PC Exercises For Intermediate Users
Once you feel comfortable with holding a 5-second PC muscle contraction, you can now increase the time of the contraction and the number of daily sets. Give this new workout a try:
- Contract your PC muscles for 5 to 10 seconds.
- Take a brief pause then repeat.
- Perform 10 to 20 sets of 5 to 10 seconds of PC contractions.
- Do this mini-workout up to five times per day.
- You can easily do this while at work, sitting at home, or standing.
PC Exercises For Advanced Users
By this point, you will have already seen dramatic changes in your sex life. Once you have mastered the other two levels of PC exercises, you’re ready for the big time. Try this advanced-level workout ONLY if you’ve completed the other two workouts without complication:
- Stand up tall with an erection
- Take a sock, pair of underwear, or small towel and place it on the end of your penis
- Using your pelvic floor muscles, contract and lift the penis
- Make sure the towel or sock stay on the end as your penis lifts it up and down
- Perform no more than 25 lifts in one sitting
- There’s no need to increase the weight – Again, this is an advanced exercise so do not attempt if you have yet to master the basic PC muscle contraction
Learn How To Breathe During Sex
Breathing is something we tend to do without thinking about it. If there was ever a time to pay attention to our breath – aside from meditation – it’s during sex.
Many times, we take shallow, chest-deep breaths. This doesn’t allow for proper flow of energy into the lower abdomen where it’s thought that your sexual energy resides. Practice taking deep belly breaths. Breathe in through your nose, feel the breath reach down deep into the belly, then slowly let it out through the mouth. Do this twice per day and practice as many breaths as is comfortable.
How To Last Longer in Bed: The Reddit Community
If you’re looking for more information, personal experiences, and a supportive community, I’d recommend turning to Reddit. There are several threads on Reddit about the topic of lasting longer in bed by guys who are experiencing the same issues you are. Give it a look and at the very least, you’ll find a great group who understands what you’re going through.
Final Thoughts on How To Last Longer in Bed
It can be tough for a guy to maintain his confidence when his thoughts are his own worst enemy in the bedroom. Try to change your lifestyle and diet while incorporating more exercise, especially PC exercises into your daily routine. Over time, you should start to notice dramatic differences in your sex life. If you try everything above and are still having erectile dysfunction, I’d recommend speaking with your doctor as there could be a more serious underlying issue.