If you want to know how to last longer in bed, you’re not alone. Many men experience problems with lasting long enough in bed, and this is a real cause for concern.
If this happens one too many times, premature ejaculation can cause anxiety and unnecessary pressure fueling a vicious cycle of getting nervous about the act and then not being able to perform for very long.
If you currently suffer from premature ejaculation there’s good news: there are behavioral and lifestyle changes and health tips you can begin implementing today that will improve your bedroom performance.
What’s more, there are even natural supplements and prescription treatments that can help you last longer in bed. Read on to find out all about them…
- Causes of the Problem
- Difference Between Erectile Dysfunction and Premature Ejaculation
- How to Last Longer in Bed
Causes of The Problem
Before you can learn how to last longer in bed for men, you should know what’s causing the issue. Guys who find themselves climaxing too quickly are probably suffering from a condition known as premature ejaculation.
The symptoms are in the name: a man cannot maintain his sexual performance for too long because he gets too nervous, excited, or anxious, and climaxes soon after beginning.
As far as what causes premature ejaculation, here are the three most common reasons that guys experience this condition:
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- Psychological
Studies show that if you’re stressing about your performance, dealing with anxiety about how she’s feeling, or worried about how the relationship will suffer because you aren’t performing up to par it is going to cause serious performance issues.
As mentioned above, this is a vicious cycle because the more you worry, the worse your performance, which then causes you to worry even more…
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- Physical
Men who are overweight or dealing with medical conditions such as diabetes, thyroid issues, or an inflamed prostate tend to suffer from premature ejaculation.
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- Lifestyle
Heavy drinkers and recreational drug users may have issues with lasting longer in bed due to the compound’s effect on their body.
Difference Between Erectile Dysfunction and Premature Ejaculation
It’s important not to confuse premature ejaculation with erectile dysfunction. Although both involve your performance in the bedroom, studies show that erectile dysfunction is when a man cannot maintain an erection that is hard enough for sexual intercourse.
Also Read: How to get your energy back…
Premature ejaculation, on the other hand, is when a man can easily get an erection, but reaches climax too quickly, bringing the sexual session to a fast close.
With that said, there are some ways that you can last longer in bed that apply to both premature ejaculation and erectile dysfunction.
How to Last Longer in Bed
If you want to know how to last longer in bed naturally, it all starts with lifestyle changes. Focus on trying these tips and tricks to improve your performance. We’ll also include things you can buy that can help you last longer in bed.
Lifestyle Changes That Will Help You Last Longer in Bed
Now there are several lifestyle changes you can make to help improve your sexual stamina. Let’s go through them one by one and explain how they help your situation.
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- Stop Worrying
Sex is generally more mental than physical. If you are constantly in your head, worrying about the worst things that can happen, guess what: they’re most likely going to happen.
In your daily routine, we recommend practicing meditation for 10 minutes per day. This will help you with breathing practices that can promote relaxation when anxiety creeps up.
Just before sex, try taking a few deep breaths, calm your nerves, and do some positive self-talk to be your biggest cheerleader.
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- Build Yourself Up
There is a technique called edging which is a great way to build up your ability to last longer in bed. This is one of the best how to last longer in bed exercises.
During masturbating or sex, get yourself to the point just before you climax, then stop. If you’re masturbating, slow down or stop doing it altogether. If you’re having sex, do something else for a few minutes like give your partner oral sex (provided this isn’t going to push you over the edge).
Once you feel that near-orgasm sensation go away, begin again. Do this over and over again until you can perform this start-stop technique between 15 and 30 minutes.
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- Position Yourself Differently
All guys have that position that will speed things up, turning your intentions of a marathon into a sprint. During sex, if you feel like things are speeding up, try a different position.
This is the perfect time for that position that is her favorite and the one that doesn’t do much for you. It’ll allow time for you to recharge.
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- Exercise
One of the best ways to last longer in bed is by hitting the gym. Exercise and physical activity can improve your cardiovascular health while reducing cardiovascular risk factors such as high blood pressure and risk of diabetes (a common issue related to premature ejaculation).
Studies show that losing weight and maintaining a healthy weight can improve the quality of your erections and your performance in the bedroom.
Also Read: The importance of healthy sperm
The Center for Disease Control recommends a bare minimum of 150 minutes of moderate-intensity exercise, 75 minutes of high-intensity exercise, or a combination of both every week.
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- Talk it Out
It’s amazing how many couples don’t talk about sex, but wonder why sex never goes the way they want it to.
Take time to sit down with your partner and talk about sex. Discuss what works, what doesn’t, how they feel, and your concerns.
It’s okay to bring up premature ejaculation to your partner. Instead of feeling embarrassed by it and letting the problem continue, you can get it out in the open and discuss ways to last longer in bed.
What You Can Buy to Treat This Issue
Tried all those lifestyle changes but still not seeing results? Or maybe you just want to see change now, instead of throwing your life around completely. Either way, you might want to look into buying the right products to treat the issue. Here are the most common ones:
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- Condoms
Even if your significant other is using their own form of birth control, you can use condoms to last longer in bed. Condoms reduce the sensation during sex and this may help you focus on performing, instead of worrying about finishing too quickly.
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- Desensitizing Products
There are several types of lotions, gels, and sprays that can be directly applied to your penis to make it partially numb during sex.
Don’t worry, the effects are only temporary, but they last long enough for you to be able to have sex without worrying about premature ejaculation.
These products can be purchased online or over-the-counter without a prescription.
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- Herbal Remedies
If you want to last longer in bed, pills may be an option. There are natural herbal remedies such as Yimusake and Qilin that have shown some promise with delaying your orgasm. You can purchase these herbs in capsule or tablet form. The recommended dosage will depend on the brand you buy.
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- Zinc Supplements
Studies show a direct correlation between zinc deficiency and sexual dysfunction. This is due to zinc being a necessary mineral for the healthy production of testosterone, the male-dominant hormone that plays an essential role in sexual health for men.
By supplementing with a zinc supplement, you may be able to improve your production of testosterone, improving libido and sexual performance.
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- Prescriptions for Premature Ejaculation
Doctors will always suggest natural ways to treat premature ejaculation, but for severe cases prescription medications are available. The two most commonly used prescriptions for premature ejaculation include certain brands of antidepressants and painkillers.
The issue is that these prescriptions can actually do more harm than good because of their side effects.
Also Read: Do low fat diets affect your libido?
If you are extremely unhappy with your sexual performance to the point it’s causing emotional distress, chat with your doctor about the pros and cons of prescription medication for premature ejaculation.
Last Longer in Bed: Go Natural First
No guy wants to be deemed a Minute Man. If you’re having issues with lasting longer in bed, take a step back and assess the situation.
Have a chat with your partner and discuss your concerns. Begin to change a few lifestyle habits such as eating healthier, exercising more, and cutting out alcohol and recreational drugs. Practice meditation to calm yourself down, and try edging for a couple of months to see if you can build up your stamina.
If none of these natural lifestyle changes work consider investing in ways to desensitize your penis. Think about condoms, lotions, or sprays. If none of these tricks work and you are suffering emotionally, then chat with your doctor about the possibility of using prescription medications.
