Sexual performance can be affected by many factors including premature ejaculation, erectile dysfunction and health conditions. These can affect a person’s sexual stamina and sex drive and how long one may last in bed.

Premature Ejaculation (PE) is a condition in which males ejaculate sooner than desired during arousal. This can occur due to lifestyle reasons or genetics. 

Erectile dysfunction (ED) is a condition in which males have trouble getting an erection due to the narrowing of the blood vessels. There are many factors which contribute to ED including underlying health issues such as high blood pressure and cardiovascular health. 

Natural ways to last longer in bed

Before considering medication or creams to help delay ejaculation, men should seek behavioral techniques to lengthen sex and improve sex life.

In this technique, during sexual intercourse or when one is practicing, the male should pause stimulation when they feel close to orgasming. A quick break allows for a decrease in arousal levels and for activity to resume without much interruption. This technique has proven to be effective especially when repeated several times during a sexual encounter, gradually building stamina over time and helping to last longer in bed. 

This technique involves interrupting sexual activity when nearing climax. There is no pause however a slight pressure is applied to the base of the penis for 10-20 seconds. The firm squeeze results in a reduction in arousal and hence delaying ejaculation. As time progresses individuals will identify the point in which this needs to be done to gain most sexual pleasure and last longer in bed.

Pelvic floor exercise can strengthen the muscles that enable ejaculation. This technique can even be done when urinating, an individual can tense and stop the flow for 5-10 seconds then start urinating again.

This method can be repeated several times each day and will help build longer holds aiding in any type of sexual dysfunction. A physical therapist can also diagnose any specific problems with the pelvic floor muscles and consulting them can be beneficial to prolong sex and overall bladder control.

The skill of relaxing both the mind and the body are significant in improving many aspects of life including ejaculatory control. Practicing deep breathing exercises and mindful meditation can help individuals stay calm and focused during sexual activity and reduce performance anxiety. By consistently practicing slowing down of breathing and relaxing tense muscles people can enhance their sexual experience by lasting longer in bed.

Trying out different positions can be an enjoyable and beneficial act. The top position for the male can be very stimulating and people may find that with their partner on top it reduces the stimulation. 

A healthy lifestyle can improve a person’s sexual function. In a 2020 study, physical factors such obesity and smoking and psychosocial factors such as stress, anxiety and depression were proven to harm sexual function. A more satisfying sex life can be achieved by avoiding drugs, quitting smoking, decreasing alcohol intake and exercising regularly followed by a balanced diet. All of which have many health benefits.  

Increasing the duration of sex can include other acts away from just penetration. This way individuals can pleasure and satisfy their partners without worrying about early ejaculation. A study found that performance time can increase by increasing foreplay time. 

There are ways to lessen the sensations to the penis. These come in the form of creams, gels and other products. As these contain local anesthetics it is recommended for infrequent use. 

Condoms are another way to desensitize the penis. This comes as an added benefit to reducing the risk of STI and unplanned pregnancy. 

What to drink to last longer in bed?

Aloe Vera is known for its anti-inflammatory and antibiotic properties which allows it to help immunity. It has high phosphorus content which helps improve sexual functioning and sensitivity. The aloe vera relaxes muscles and increases testosterone production which further increases the desire to have intercourse and improves libido. 

Water is the best drink in many ways but it also helps improve sexual stamina. The increase in water intake helps keep hydrated and increases the sex drive by providing a higher amount of lubrication. 

Milk is another drink rich in nutrients and has been to increase sexual desire and boost sex drive. Our body needs natural fats to produce sex hormones and milk contains these fats. 

Bananas are rich in potassium, magnesium and the Vitamin B complex all of which improve libido. A banana milkshake or smoothie could be beneficial to an increased sexual stamina. 

Watermelon is a fruit with so much water and nutrients. They are rich in certain amino acids that help improve the blood circulation to the penis. The better blood supply helps with better erections. 

Pomegranate juice is a healthy drink which helps strengthen bones and muscles and enhances sex drive. Another suggestion in studies has been strawberry for treating libido problems. It helps increase blood circulation and boost libido. 

Alcohol is the one drink which can have the opposite effect. It can impair the ability to get an erection. It does increase sexual desire but interferes with performance. 

Consulting a doctor

If sexual performance begins to be of concern or occurs frequently causing problems in relationships, avoidance of intimacy and lack of self esteem, it is best to seek professional opinion. 

Consult a doctor