10 Ways To Last Longer In Bed

Sexual performance and pleasure is a matter of importance for many people. Maintaining good sexual stamina and performance is something everyone wants to have. In this article we aim to give you an overview of the 10 best ways to last longer in bed. These methods and techniques are a combination of physical factors, psychological factors, lifestyle changes, some medicines, certain exercises and techniques, as well as some confidence tips, which can really help carry you. The 10 best ways to last longer in bed are:

• Physical factors

1. Maintaining good cardiovascular health
2. Doing strength and flexibility training 
3. Maintaining a good hormonal balance 

• Psychological factors

1. Confidence and anxiety management 
2. Mental stimulation 
3. Avoiding excess stress

• Nutrition and lifestyle 

1. Diet rich in antioxidants, zinc and L-arginine 
2. Avoiding  alcohol and smoking 

• A combination of special techniques 

1. Pacing techniques, using the squeeze method, Using the Stop-Start Method 
2. Practicing deep breathing exercises. 

At Meds For Less we sell a variety of medicines to help with men’s health including issues like Erectile Dysfunction and Premature Ejaculation. 

Understanding Sexual Stamina and Performance

Sexual stamina and performance are influenced by a variety of physical, psychological and lifestyle factors. Ways to enhance endurance in bed and sexual stamina include:

• Physical factors:
  • Cardiovascular health – good circulation is necessary for sexual stamina. Regular exercise like swimming, running and cycling can increase circulation and hence improve blood flow and sexual stamina
  • Strength and flexibility – core strength and flexibility can enhance pleasure and stamina. Doing exercises like yoga and weight training can help this. 
  • Hormonal balance – testosterone plays a role in libido and sexual stamina. Healthy lifestyles choices such as balanced nutritional diet and stress management can support hormonal balances
  • Pelvic exercises – Pelvic floor exercises like kegel exercises can improve control and performance. 
• Psychological factors
  • Confidence and anxiety management – performance anxiety can reduce stamina, hence practicing mindfulness,  relaxation techniques and open communication with your partner can help.
  • Mental stimulation – engaging in intimate and sexually stimulating exercises before sex can build emotional connections and enhance performance
  • Avoiding stress – chronic stress and fatigue can lower libido and endurance – prioritising rest and self care
• Nutrition and lifestyle:
  • Diet: Food rich in Zinc (oyster, nuts) , L-arginine (spinach , waterlemon)  or antioxidants can boost sexual stamina
  • Avoiding excess alcohol and smoking – this can impair blood flow and overall performance 
• Special techniques for improving stamina:
  • Pacing techniques like the stop-start method or “Edging” can help extend performance
  • Deep controlled breathing can help with endurance and relaxation

Why Do Some Men Struggle to Last Longer?

Several physical, psychological and lifestyle factors can influence how long men last in bed, some of the common reasons include:

• Physical factors
  • Premature Ejaculation (PE): One of the main reasons that men struggle to last in bed is due to premature ejaculation (picture 1). PE happens within a minute or two of starting a sexual activity. This can be due to a heightened sensitivity, lack of control or neurological features
  • Poor cardiovascular health: Insufficient blood flow can lead to weaker erections and reduced stamina. Conditions like high blood pressure, diabetes and obesity can negatively impact performance. 
  • Low testosterone: Testosterone is a hormone that has a  key role in libido or stamina. A decline in this can lead to quicker fatigue and less endurance.
• Psychological factors
  • Performance anxiety – stressing about performance can cause nervousness, leading to quicker ejaculation.
  • Stress and overthinking – mental stress can trigger the body’s fight or flight response which can make ejaculation happen much quicker than expected
  • Lack of sexual experience – men who are less experienced can struggle with control and regulation of arousal. 
• Lifestyle factors and habits
  • Poor diet and lack of exercise – sedentary lifestyle, processed foods and poor circulation can affect performance
  • Overstimulation from pornography – frequent exposure to high intensity stimulation can desensitise the brain to the normal sexual experience, leading to reduced control
  • Excess alcohol or smoking can reduce performance endurance or stamina 

If you are struggling to last long in bed,finding this troublesome and looking for some advice, please consult your General practitioner or primary healthcare advisor. 

Natural Methods to Last Longer in Bed:

There are several methods on how to last more during sex or how to long last in bed including several techniques, exercises and lifestyle changes to improve your stamina and control. Some of these tips include:

• Exercises to improve stamina and control
  • Kegel exercises – strengthening the pelvic floor muscles can help control ejaculation. These are the muscles you use to control urination. Holding for a few seconds and repeating approximately 10-15 times a day can help strengthen these muscles
  • Cardio and strength training – exercises like walking, swimming, or running can improve endurance and circulation as well as overall stamina
  • Yoga and stretching – improves flexibility and blood flow which enhances performance and control
• Breathing and relaxation techniques
  • Slow deep breathing helps regulate arousal and can delay climax 
  • Using mindfulness and meditation can reduce stress and anxiety, and allow for better control over arousal levels 
• Eat a Diet targeted for sexual stamina
  • Zinc rich foods like oysters, nuts and endurance can help boost testosterone and endurance 
  • L-arginine rich foods like watermelon, nuts and red meat can help boost and improve circulation for better erections
  • Bananas and Dark chocolate are rich in potassium and magnesium, they can help improve energy levels and mood 
• Lifestyle changes
  • Regular exercise helps improve endurance and circulation
  • Getting good quality sleep can reduce testosterone levels and overall stamina
  • Reducing alcohol and smoking can also improve blood flow and sexual performance
  • Limiting the consumption of porn can help reset sensitivity and control over arousal. 

Foreplay: The Key to Prolonging Pleasure

Engaging in foreplay is  not just a tip how to last longer in bed, but a powerful tool that can be used to enhance intimacy, prolong pleasure and improve sexual satisfaction. Doing foreplay right can help both partners feel more connected, aroused and relaxed which contributes to longer lasting sex. This is an overview on how foreplay can be used to prolong pleasure. 

Foreplay can help enhance arousal and anticipation, the slow build up of sexual tension can make penetration even more satisfying. Engaging in foreplay longer can make both partners more aroused which can lead to better results. 

Acts of foreplay such as kissing, feeling or touching can increase blood flow to the genital areas which can make sex even more pleasurable. 

Foreplay can also contribute to mental arousal which is crucial for lasting longer and enjoying the experience. 

By focusing on mutual pleasure, foreplay takes the pressure off both partners to perform during penetration. This relaxed mindset can make it easier to delay ejaculation. 

Foreplay also strengthens the emotional connections by engaging in increased intimacy and better communication. The practice of foreplay allows both partners to discover what feels good for each other and understand how to prolong pleasure. This establishes a bond which leads to  more relaxed and enjoyable sex. 

The Best Techniques to Control Ejaculation

Controlling ejaculation to last longer in bed is a skill that can be developed with the right techniques,some good natural methods and techniques involve:

• The Stop-Start method 
  • When you feel close to climax, stop all stimulation and relax.

Take a slow, deep breath to calm arousal

Resume activity after 30 seconds and repeat as needed

Over time this trains your body to delay your ejaculation 

• The squeeze technique
  • When you’re about to ejaculate, firmly squeeze the tip of the penis, just below the head for a few seconds

This reduces arousal and resets control

Resume when you feel in control again

• Kegel (Pelvic floor muscle) training exercises
  • Strengthen the pubococcygeus (PC) muscles by contracting them for 3-5 seconds, then releasing

Do 10-15 repetitions, 2-3 times a day

This helps to improve ejaculation control and enhances endurance

• Edging (Orgasm control training)
  • Similar to the stop-start method but focus on bringing yourself close to climax multiples times before finishing

This strengthens your ability to recognise and control arousal levels

• Desensitisation strategies
  • Wear a thicker condom to reduce sensitivity
  • Numbing creams or sprays (with lidocaine or benzocaine) can help delay ejaculation 
  • masturbate before sex (but not too close to the act) to reduce sensitivity 

How Exercise and Diet Can Improve Stamina

A combination of regular exercise and a good diet can really help to improve stamina. Some tips to follow can include:

• Exercises to improve stamina and control
  • Kegel exercises – strengthening the pelvic floor muscles can help control ejaculation. These are the muscles you use to control urination. Holding for a few seconds and repeating approximately 10-15 times a day can help strengthen these muscles
  • Cardio and strength training – exercises like walking, swimming, or running can improve endurance and circulation as well as overall stamina
  • Yoga and stretching – improves flexibility and blood flow which enhances performance and control
• A good diet targeted for  improving sexual stamina
  • Zinc rich foods like oysters, nuts and endurance can help boost testosterone and endurance 
  • L-arginine rich foods like watermelon, nuts and red meat can help boost and improve circulation for better erections
  • Bananas and Dark chocolate are rich in potassium and magnesium, they can help improve energy levels and mood 

The Role of Mental Health in Sexual Performance

Mental health can play a key role in sexual performance with psychological factors influencing stamina, desire and overall satisfaction. Mental health can either heighten or hinder sexual experiences and well being. 

There is a strong connection between anxiety and sexual performance. Issues like Anxiety and stress can raise the levels of cortisol hormones in your body which interfere with arousal and stamina. Performance anxiety, in particular, can lead to premature ejaculation or erectile dysfunction.

Factors like depression, low mood and fatigue can make it harder to maintain an erection or sexual arousal. Sometimes taking certain antidepressants can also adversely affect sexual function. 

Negative body image or self esteem can cause levels of anxiety, which can make it difficult to enjoy moments of intimacy

Having a strong emotional bond or connection with your partner can enhance arousal and satisfaction while unresolved psychological issues can lead to psychological barriers to performance. 

Practicing mental health techniques such as mindfulness, meditation, Cognitive behavioural therapy, deep breathing and reducing porn consumption can lead to more self confidence, a more relaxed mindset, which ultimately can cause better performance. 

Medications That Can Help You Last Longer

There are several medications that can help men last longer in bed, particularly for those dealing with premature ejaculation (PE) or erectile dysfunction. These medicines work in different ways, including delaying ejaculation to improve stamina and erection quality. 

Prescription medicines as solutions on how to last sexually longer:

Prescription medicines to help you last longer in bed and maintain erections include:

• Selective Serotonin Reuptake Inhibitors (SSRIs) – Off label use for PE
  • Medicines like Dapoxetine (Priligy) increase transmission in the brain through the use of a chemical called Serotonin. This has been found to delay ejaculation.
  • Dapoxetine is most effective when taken 1-3 hours before sex
• Phosphodiesterase Type 5 Inhibitors (PDE5 inhibitors) – For ED and Stamina
  • These medicines increase blood flow to the penis and help erections last longer. They are primarily used in the treatment of erectile dysfunction (ED). Examples of these medicines include:
    • Cialis (Tadalafil) which works within 30 minutes and has effects lasts up to 36 hours 
    • Viagra (Sildenafil) which works within 30 minutes and has effects lasting 4-6 hours 
    • Levitra (Vardenafil) which is similar to Viagra but has a slightly longer effect 

Topical treatments to help you last longer:

Lidocaine, Benzocaine sprays, creams or wipes can work quickly and reduce sensitivity in the private regions without having a completely numbing effect. This can help to reduce sensitisation and delay ejaculation. 

Over-the-counter and natural ways to last longer in bed:

Some herbal and natural options may give solutions on  how to prolong ejaculation, sexual  endurance and outcomes, these options include:

• L-arginine and L-Citruline – these supplements help improve blood flow and erection quality
• Maca root and Ginseng – these herbs can enhance stamina and libido 
• Ashwagandha can reduce stress and improve sexual performance
• Zinc and magnesium can support testosterone production and boost endurance. 

SSRI’s like Dapoxetine  or Topical desensitizers might be the best option for you if you ejaculate too quickly 

If you’re struggling with Ejaculation quality, PDE5 inhibitors like Viagra or Cialis might be best to improve blood flow to the penis and help you maintain erections 

If you’re looking for a natural boost, supplements and lifestyle changes can help improve stamina over time. 

For more personalised advice on which medicine is best for you, please consult your healthcare advisor. 

Can Numbing Creams and Condoms Help?

Numbing creams and condoms can be helpful as desensitization strategies. These can help lower sensitivity in the genital areas and provide solutions on how to perform longer during intercourse or how to last longer during penetration. However these methods do not numb the area completely so you can still experience pleasure. Some of these strategies include using :

• Thicker condoms
• Numbing creams or sprays (with lidocaine or benzocaine) to help delay ejaculation
• Promescent Delay Spray is an Over the Counter (OTC) desensitising spray that can also help delay ejaculation 
• Benzocaine wipes such as Stud-100 or KY duration to help desensitize the area and delay ejaculation
• Emla cream – a combination cream of lidocaine/prilocaine which acts a local anaesthetic to numb the skin in the genital regions  

When to Seek Professional Help for Premature Ejaculation

If Premature Ejaculation (PE) affects your relationships or your confidence, seeking professional help is a good idea. The following are some of the signs that you may want to consider a doctor or a therapist.

• If your Premature ejaculation is persistent or severe
  • If ejaculation happens within one minute of penetration most of the time
  • If you struggle to control your ejaculation during masturbation
  • If Premature ejaculation has been a life long issue (lifelong PE) or even if it has been acquired recently (acquired PE).
• If Premature Ejaculation is affecting your confidence and relationships
  • If you are avoiding intimacy due to fear of the issue
  • If unfortunately your partner expresses dissatisfaction or frustration over the issue 
  • If the issue is causing you anxiety, embarrassment or guilt and it affects your well-being 
• If the premature ejaculation is linked to a physical or medical condition
  • If you have erectile dysfunction (ED) along with PE
  • If you experience pain, discomfort or burning along with ejaculation
  • if there are signs of hormonal imbalances (low libido, fatigue or mood changes)

These are just some of the situations in which you might consider consulting a professional for help due to Premature ejaculation. However any time you feel uncomfortable or stressed due to this issue or anything else related to your sex life or intimate regions, it would be best to consult a healthcare advisor.

You can speak to your General practitioner (GP), a Urologist , a sex therapist or a psychologist. Please seek out help if there is any issue relating to your intimate regions or sexual dissatisfaction.

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