You are not alone here who is reading this article to improve his sexual stamina. Many people look for different ways to increase sexual time for pleasurable intercourse. Lasting longer in bed is the wish of every person who loves sex. Long stamina can help improve your sexual pleasure — and that of your partner. People try to find several ways to increase sexual stamina and increase sex time. There are multiple ways to increase sexual time starting from natural remedies to medications, herbal remedies, a healthy diet, exercises, and counseling by a sex therapist.
Are Natural Remedies and Medicines Beneficial for Increasing Sex Time?
There’s also no definite solution or 100% proven facts that can increase your stamina according to your will and wish. It depends on many factors that can contribute to enhancing your sexual stamina. Moreover, it also differs for every individual. Although some herbal medicines can improve your sexual time. There are some natural ways to get over sexual problems but these remedies take time and need regular practice. Medicines are easy and quick solutions but there are some side-effects of medicines. In some special cases, you’ll need to consult with a specialist in sexology. They will help you diagnose the issue and recommend the most effective solution.
What You Should Know About Sexual Samina?
The word stamina means strength or energy that lasts long to sustain an activity. Similarly, sexual stamina means energy or strength that keeps you active until you achieve an orgasm. Normally, sexual stamina is measured in minutes. Sexual stamina differs from man to man. Generally, men have less sex stamina compared to women.
As men play an active role in intercourse and when a man achieves an orgasm, he can’t continue sex because he loses the erection of his penis when he ejaculates but females can make it long even after achieving orgasm. Many women lose interest in sex because their partners ejaculate very soon (due to low sexual stamina) and can’t satisfy them. Most women will never reach orgasm from vaginal sex alone, they need long foreplay and many men stimulate themselves in foreplay and ejaculate before penetration or soon after they penetrate the vagina: known as premature ejaculation. Some people face erectile dysfunction which means they can’t hold erections of their penis. In this case, they lose interest in sex also.
How Long Does Sex Normally Last?
There is no such fixed time to measure the sex stamina of a man/woman. It depends on multiple factors including gender, age, physical fitness, lifestyle, genetics, physique, obesity, medical reasons, stress and anxiety, fatigue, food intake, pursuits, etc. Partners can enjoy sex for half a minute to half an hour. (The average sex stamina across all couples is 5.4 minutes).
According to different studies conducted on sex stamina show the average time taken for men’s ejaculation is 30 seconds to 5 minutes. If you take a few seconds to ejaculate, you are probably facing premature ejaculation. Generally, women do not achieve quick orgasms but they have an opposite graph as many women achieve orgasms after 7 to 10 minutes which is too much compared to men. According to Society for Sex Therapy and Research Member’s survey, women (vaginal sex) typically achieve vaginal orgasm in 3- 7 minutes. Vaginal sex for less than 7 minutes is considered being very short and over 10 minutes is considered being too long for women.
Natural Solutions for Your Low Sex Stamina
Pleasure is an essential thing in a couple’s life which makes them happy and creates good relationship bonds in their life. Sometimes, if the husband has any issue like premature ejaculation, erectile dysfunction, lack of sexual desire, less sex stamina, or any other issue, he cannot satisfy his partner.
If you want to improve your sexual performance, you’re not alone. Every third person is facing this problem. Some people take male enhancement pills, and some look for simple ways to stay firmer and last longer without medicines. One thing you should know is that heart health is directly linked with your sexual health. A penis works on blood pressure and high blood pressure is linked with erectile dysfunction (ED). Moreover, your overall lifestyle matters for your sexual health. In this article, we will explain different ways to increase your sex stamina.
Your Lifestyle and Diet
Your sexual health is directly linked to your lifestyle and diet. If you are living a busy life without caring what you are eating in your meals, you might lose your health which can increase your worries. Your bad food habits also can ruin your sexual health. Changing your overall lifestyle and food habits can help you in enhancing your sexual stamina.
There are many foods that scientifically make your sexual health better. Choosing a better diet plan, staying active, sleeping well, quitting bad habits, sparing some time to visit a place with your partner, engage in romantic vibes with your partner eventually can help you increase your sex stamina. If you want to focus to increase sexual time, then you should follow some helpful tips given in this article.
Stay Active to Increase Sexual Time
When men feel that they can’t stay in bed for a sufficient time, they rush to pharmacies to take pills. They do not find out the root cause to come over their faults. Examine your heart health and judge yourself that what you are missing in your life. If you are a couch potato and do not exercise regularly, you may lose your sexual health. Sex is a mild-to-moderate form of cardiovascular exercise. Any exercise you do for heart health is equally beneficial for your sexual stamina and performance. Heart rate might go up when you do meet up with your partner. So, doing regular exercises keep your heart rate in control and increase your sexual time. Moreover, it makes wonderful changes in your libido. Exercises are considered to be a very effective way of increasing sexual time in men. You do not need to perform intense workouts for that, but some simple exercises like running, dancing, cycling, and swimming can improve your cardiovascular health, which results in enhanced sexual energy.
Focusing on Foreplay Can Increase Your Sex Stamina
The initial steps made for arousing stimulation are known as foreplay. Men have external sexual organs and stimulate them quickly but females have hidden sexual organs (G spot, vaginal canal, E spot, etc.) and take more time. Some women stimulate emotionally and some need plenty of physical stimulation. Physical stimulation involves sexy talks, touching, kissing, fingering, and eventually penetration. After long foreplay, your partner will achieve orgasm quickly which will make you confident. If you are facing premature ejaculation, don’t remove your dress during foreplay, and keep touching and fondling the breast until your breath becomes fast.
If you rush towards penetration, you will ejaculate in a while and your partner will expect some more time to achieve vaginal orgasm. When you cannot spend more time to satisfy your partner, you will feel guilty and this fear will rise in your heartbeat which will cause quick discharge. So, stay cool, spend time in foreplay, satisfy your partner, and give her clitoral stimulation with your finger until her heart rate goes high. These tricks can increase your confidence and you can stay longer in bed. It can also make penetrative sex more intense, exciting, and pleasurable.
Delaying Ejaculation Improves Sex Timing
Your brain controls your heart, and heart rate plays an active role during sex. Males ejaculate very soon even during foreplay. If you feel that foreplay can wet your underwear, control your brain in different ways to make intercourse long. When you make foreplay with your partner, use your hands only and keep your penis inside your underwear. Pinch your penis if you feel some symptoms of stimulation. Focus on the clitoral stimulation of your partner with your finger. Do not ask your partner to hold your penis in your hands during foreplay, it can make you stimulate quickly and you will discharge before penetration. Look on the wall to see a portrait to convert your thoughts to delay your stimulation but keep engaging your partner in foreplay with your hand by fondling her breast or keeping a fingertip on G spot. Look at the clock and count the seconds. Pick up your smartphone to play some music. These tricks can keep your heart rate in check and you will stay in bed for a long time.
Focus on Pleasing Your Partner
Having intercourse is like riding a bicycle. You can’t ride a bicycle with one wheel moving and one wheel static. Similarly, sex needs the participation of both partners to make it enjoyable. When you make sex a solo flying, you will reach orgasm early leaving your partner desperate. Eventually, it will cause a lack of sexual desire in your partner and will create a gap in your relationship. Sex is not a one-way street. You should pay special attention to your partner engaging with her in foreplay and helping her to achieve a vaginal orgasm. It can increase your sexual time and can make intercourse an enjoyable experience for both of you.
Start-stop Technique to Increase Sexual Time
Despite having good stamina, most men ejaculate quickly which decreases sexual time day by day. You should train your body to have a hold on delaying ejaculation. The start-stop technique helps you to stay longer during intercourse. Every man should try this if they want to stay in bed for a long time. When you feel early/quick ejaculation, imminent stop sexual activity. Take a breath deeply and then start slowly again. Repeat the start-stop technique after delaying the ejaculation it helps you to stay longer and increase your sexual time. When you try this method, your body gets trained to hold ejaculation and you feel more comfortable with not ejaculating.
Pelvic Floor Exercises or Kegel Exercises
Pelvic floor exercises (sometimes known as kegel exercises) can strengthen your muscles that extend from the punic bone across to the tailbone and surround your bottom, bladder, and penis/vagina. These muscles play their role in controlling urination and pelvic floor contraction during the ejaculatory process or vaginal orgasm. Research has found that pelvic floor exercises can improve sexual function in men and lead to more satisfying sex. Pelvic floor exercises are very easy and you can do them in a few minutes to improve your ejaculatory control. For a very basic and simple pelvic floor exercise, contract the muscles to stop yourself when peeing. Hold for 5-10 seconds and release to relax for 5 seconds. Repeat this exercise as many times as you like, but avoid overdoing it. Exercise 10-15 squeezes a day if you are just getting started.
Use Lubricants for Better Sex
Sometimes, sex can be a painful activity for a girl. The pain is known as vaginal pain which can be because of many reasons. One reason for painful sex is vaginal dryness. That’s why young girls hate sex. Some young girls 18-25 years old feel more pain during sexual intercourse because of a close vaginal canal and vaginal lubrication made penetration easy and painless. Sex can be more pleasurable if you lubricate the vagina. You can buy lubricant from any online store or use a household oil like coconut oil. Make it part of your sexual routine and have fun with it.
Pick a Comfortable Sex Pose
If you want to stay long on the bed, you should know that sex pose also contributes to achieving orgasm. If you want more sexual time, try choosing a sex pose that is less stimulating. Most men say that they can last longer if their partner is on top. So, explore your own sex pose in which the penis gets less stimulation to get better stamina. But, be careful that sex does not need to be painful! Chose a pose that is comfortable for both partners. If your partner is not comfortable, she might not achieve vaginal discharge.
Use a Thicker Condom or Double It to Delay Ejaculation
Sometimes, too much sensitivity can be the reason for quick discharge. You can choose a condom to limit the sensitivity of the penis. Because the cap of the penis is too much sensitive and when it moves along the vaginal canal, it stimulates quickly and men ejaculate in a few seconds. When you cover your penis with a condom, its sensitivity reduces and you can spend more time in bed. Try to choose a thicker condom. If you do not know which condom is thicker, see on the label or packaging written like “Extra Strength” or “Extra Safe.” If you are still not satisfied, you can double the condom to spend more time. Make sure that ring of the upper condom has crossed the ring of the lower condom. Otherwise, your second condom may slip.
Try a Penis Sleeve
Another solution for sensitivity is a penis sleeve that slips over your penis and can protect you from quick discharge during sex. You can find penis sleeves on many online stores. Moreover, there are some penis extensions. If your partner gets orgasm very late, you can try a penis sleeve with a textured exterior or with a little added girth. It can stimulate her to avail orgasm. Penis sleeves aid to help with premature ejaculation and erectile dysfunction.
Use of Delay Spray or Cream
We do not recommend you use a delay spray or cream but you can use it occasionally. If you are going to have sex for the first time and you are not sure how long you will stay in bed. You can use it to prolong your sexual activity. If you meet your partner for the first time and ejaculate during foreplay or soon after penetration, you will feel guilty and it will shake your confidence. Moreover, it will leave a bad impact on your partner regarding your performance. So, in such cases, you can try a delay spray or delay cream. For the best experience, look for a product that is fully absorbed through your skin. Do not use it excessively. Just try it on the cap of your penis.
Address Your Relationship Issues
Relationship gaps can lead to stress, anxiety, and other multiple issues that eventually cause sexual dysfunction. So, if you are looking for erectile dysfunction or want to increase your sex time, you need to focus on your relationship. If you keep criticizing your partner whole the day, you can’t make lovely foreplay at night. It makes her feel anxious during sex, leading to less satisfying experiences and a lack of sexual desire. Focus on the foreplay, talk to your partner about their needs, and address things that can cause relationship issues.
Quit Unhealthy Habits to Improve Sex Timing
Your unhealthy habits can leave bad impacts on your sexual health such as consuming too much alcohol, watching porn for the whole night, smoking and taking an unhealthy diet. These bad habits could harm your sexual performance. Quit these bad habits and adopt a healthy lifestyle to revive your sexual health. Go for regular exercise, choose the best foods, spare time for your partner, and drink coffee together to adopt a healthy lifestyle.
Quitting smoking is one of the most steps you can take toward better performance because it can lead to high blood pressure and other heart-related problems that cause erectile dysfunction, premature ejaculation, or less sexual time. Moreover, smoking cigarettes can decrease physical endurance, lower libido, and reduce the quality of your erections.
Try New Things: Increase Intercourse Excitement
Changes in the environment can give you more pleasurable time with your partner. If you stay with your partner in the same place, with the same routine you can get bored, and sex can be routine. It seems more difficult to get pleasure during intercourse so you should try new locations to get excited sexual time. This helps you to get new sexual positions, and different locations increase your sexual time.
In addition, try something new outside your bed with your loving partner such as
- Cooking together.
- Visit the museum.
- Go hiking with your partner.
- Seeing a new band.
- Going on a long drive
- Trying a new sport.
This helps you to get more strong connections with your partner, and you get the excitement about the new activity that can carry in the bedroom.
Reduce Your Stress and Anxiety
Stress is one of the main factors that cause sexual dysfunction. Stress can cause a lack of sexual desire in women and erectile problems in men. ED is directly connected to low sex time in bed. Managing stress levels can help you increase your sexual health. Anxiety and stress can make it hard to get or maintain an erection. Stress can affect all areas of your health, including your libido. It increases heart rate and blood pressure. Stress can also affect your ability to achieve an erection or reach an orgasm.
Strategies for managing anxiety and stress include: Exercising regularly, getting more sleep, improving relationships with partners, meditating, spending time on a favorite hobby, or consulting psychiatric medications.
Some More Steps to Increase Sexual Time
Try Some natural remedies to Increase Sexual Time:
Some herbal remedies may improve sexual satisfaction, especially if erectile dysfunction is a concern. Yohimbine (a tree bark extract) promotes better erectile function and increases blood flow to the penis. Caffeine also has stimulant effects that can increase your sex stamina. Ginseng is a popular herbal remedy to enhance sexual stamina. Tribulus Terrestris and saffron may help you with erectile dysfunction.
Use of Ayurvedic Medicines for Sex:
Many manufactured products have come into the market that increases sexual time but they can have side effects on your health. Ayurvedic medicines can be the best option for you to increase sex power with fewer side effects. These include Ashwagandha (improves your blood circulation), Shilajit (levels up libido and testosterone in men) Talmakhana, (increase blood flow in the genitals area), and Shatavari (increase strength and power in term of sex.
Open Communication:
Speaking freely with your partner can improve sexual experiences. Discuss your worries and concerns with your partner to find a solution that can help a man to feel less guilty. Open communication can help partners to speak freely about sexuality without shame or judgment.
Consider Counseling:
Psychological factors can cause Erectile dysfunction. These can include e anxiety, personal problems, work-life stress, depression, relationship gap, social stigma, untreated mental health conditions, or a history of trauma. Individual counseling can help a man address the role of such factors in sexual satisfaction.
Increase Your Sleep Time:
Sleep is very important for your overall health. Research has also found that poor sleep can cause poor sexual performance — including erectile dysfunction. Lack of sleep can cause severe health issues including stress, anxiety, diabetes, obesity, hypertension, and cardiovascular disease.
Maintain a Healthy Weight:
Obesity is associated with sexual dysfunction in both men and women. For optimal health performance and sexual satisfaction, try to maintain a healthy weight. If you’re overweight or obese, try to lose weight. Follow our guide to losing weight naturally.
Omega-3 Fatty Acids:
Increase the intake of foods that contain Omega-3 fatty acids. It helps to improve sleep quality and boosts your immune system. Avocados, olive oil, and fatty fish (like tuna and salmon) are great sources of Omega-3 fatty acids.
Stop Drinking Alcohol:
Quitting alcohol or reducing it to a limit can reduce the chances of weight gain, blood circulation, poor heart health, depression, and lower libido.
Stay Hydrated:
Hydration is directly associated with your stamina from physical activity to sex stamina. Drink plenty of water to stay hydrated. A man should take in 3.7 liters of fluid daily, possibly more if they have higher activity levels to boost health performance.
Get Some Sun:
Sun exposure increases your vitamin D levels which are associated with better erectile function and enhanced libido. Vitamin D supplements can boost sexual function.
What You Should Know About Sexual Samina?
A sex therapist is a person to see if something is bothering you in the bedroom. Therapists have licensed psychologists or social workers who can address problems such as a lack of desire, trouble getting an erection, or problems reaching orgasm. You can meet with a therapist alone or together with your partner.