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How to last long in the bed?

How to last long in the bed?

Not performing well in bed is a very stressful and embarrassing thing for men. They often consider themselves small or they feel like they have lost control in their life. Lasting longer in bed can give a person a greater sense of control. This is one topic that concerns men a lot and they like to take a lot of pride for it. You may feel discouraged because you struggle with these problems. There are a lot of bed performance-related problems.

Some of them are:

Erectile dysfunction

It is a problem in which men are unable to keep or get an erection for a long time. It is a very common problem that happens with at least half men of America.

Premature ejaculation

This problem includes the weakening of the nerves of the penis in men. They have problems with the nerves in the bladder which causes them to ejaculate early. The exact cause of premature ejaculation is not known. Some other factors may cause this problem:

  •     Stress
  •     Temporary depression
  •     Low self-confidence
  •     Lack of communication or unresolved conflict with a partner.

Low desire in bed

This means that you have low interest in bed with your partner. This is often linked with low levels of the male hormone testosterone. Testosterone maintains sperm production, muscle, hair, and bone. Low testosterone can affect your body and mood.

These are some of the most common problems which can happen to a man. Now let’s see what the causes of these physical problems in men are:


  •     Diabetes
  •     Heart disease
  •     Neurological disease
  •     Hormonal imbalance
  •     Alcoholism
  •     Drug and abuse
  •     Side effects of medications, including anti-depressant drugs
  •     Psychological problems

What are some of the methods to prevent these problems?

Pelvic exercises

Kegel may help men in being consistent in bed. This exercise is really difficult and it requires a commitment. They work by strengthening the pubococcygeus muscle.

Flex the same muscle you would use to stop the flow of urine. Clench this muscle for 10 seconds, then release, aiming for at least three sets of 10 reps each day.

Adult circumcision

It is a very dramatic solution but it can work. Some adults remove their foreskin. Circumcision can desensitize the penis. This is a very delicate process and if not done correctly it can cause harm.

Gain muscle

Some studies have shown that men who have a higher body mass in them last longer in bed as compared to men with low BMI. You can stock up but not junk food. Try to increase your BMI from good fat and not bad fat.

Work out

You may feel tired really quickly and also show some laziness while in bed. Working out and blowing off some steam will make you feel energetic and fresh because of which you will also perform good with your partner in bed.

How to last longer in bed?

Use a delay spray

One of the greatest virtues of delay spray is it will help you last longer in bed quickly. Delay sprays include a metered spraying mechanism so you can control just the right amount that works best for you. Slowing down your climax while speeding up your partner’s is crucial.

Focus on foreplay

Some guys reach climax during the foreplay stage of their performance. Guys tend to focus more on the physical act itself. You need to give your partner plenty of warm- up time before penile-vaginal intercourse begins. Your partner will also feel more loved, cared for and special.

Switch up the position

If your guy has a go-to move that always gets him off, switch it up. Missionary or girl-on-top, which can help many men delay the finale.

Practice deep breathing techniques

Breath allows the flow of energy through the body in such a way that it takes the intensity of the sensations in the lower body and runs it through the rest of the body. Breath can support full-body orgasms without rejection or a genital orgasm.

Reduce your sexual anxiety

Your insecurity makes you anxious. Your body can tell that you are anxious. The anxiety suggests that this isn’t a very safe environment for you to be naked with your eyes closed. Anxiety reduces the time of your ejaculation and results in premature ejaculation and can cause erectile dysfunction.

Squeeze when you get too close

All you need is to do is to bring yourself back from that “point of no return” is stop thrusting and clamp hard like a long kegel hold ( or a combination of shorter ones if you found that worked better for you). The longer you squeeze, the more you’ll come down.


Lubricants are a great way to add some spice to your pleasure. There are a lot of lubricants which can be used for better performance.

Weight loss

Being overweight can also cause a lot of problems in your performance in bed. Obesity can cause high blood pressure and diabetes which are major causes of erectile dysfunction. Loss some weight and you may be able to last long in bed.

Lifestyle adjustments

Smoking, drinking and other substance abuse and psychosocial factors such as stress, anxiety and depression, can harm sexual function.

  •     You can avoid recreational drugs
  •     Quitting smoking
  •     Moderating alcohol intake
  •     Exercising regularly
  •     Following a balanced diet
  •     Using stress management strategies, such as meditation, yoga and mindfulness


Psychotherapy is very helpful is identifying any underlying psychological causes of their premature ejaculation, such as anxiety. A right therapist can ease both partner’s fears about the effects of early ejaculation and recommend shared activities to make sex more enjoyable.

Natural treatments and home remedies to last longer in bed

Ayurveda is a very efficient healing system and is considered to be very beneficial. There are a lot of medicines to treat physical performance problems in bed.

Chinese herbal medicine

Yimusake tablets or Qilin pills are some tablets which are used to treat premature ejaculation by boosting sexual stamina and improving energy. Potential side effects can be:

  •     Stomach pain
  •     Dizziness
  •     Mild pain
  •     Decreased desire

Zinc supplements

It not only supports healthy immunity and cell growth, the essential minerals also helps produce testosterone as well as boost your desire and energy. There is a deficiency called zinc deficiency which is related to dysfunction in men. Taking proper amounts of zinc per day can improve your ejaculation time. But control your amount of zinc because it may cause some side effects.

  •     Nausea
  •     Vomiting
  •     Diarrhea
  •     Kidney and stomach damage
  •     A metallic taste in your mouth

Diet changes

Zinc and magnesium plays a lot of role in our sexual health and can play a role in helping with premature ejaculation. Incorporating foods into your diet which are rich in zinc and magnesium.

  •     Oysters
  •     Pumpkin seeds
  •     Soybeans
  •     Yogurt
  •     Spinach
  •     Almonds
  •     Sesame seeds
  •     Beef and lamb
  •     Dark chocolate
  •     Garlic
  •     Peas

Viagra (sildenafil)

It is a prescribed medicine that is used to treat erectile dysfunction. It can be used alone or with some other medications.

It has some possible side effects such as chest pain, sweating, nausea, sudden vision loss, and many others.

Boost l-arginine consumption

As you know amino acids are the building blocks of protein. Our body needs amino acids to convert nitric oxide which helps our blood vessels of the penis to relax and increase blood flow which also helps in an erection. You can get this from L-arginine. Soy and vegetables are a good source of L-arginine.


Also known as Indian ginseng and is one of the most popular herbal supplements around the world. It has been used for thousands of years in Ayurveda medicine and it is known for rejuvenation. It’s great in boosting testosterone levels and also improving performance in bed.


It is a subtropical plant that is thought to increase physical desire and stamina.


It is a Brazilian plant that has high caffeine content which is believed to boost energy and desire.

Foods for lasting longer in bed

Ginger root

It has capsaicin which helps to boost endurance. It also speeds up the recovery, which means you can go again in no time.


It has potassium which keeps your muscles and cells hydrated, aids in recovery, and boosts the metabolism, and all of this is important to keep up your stamina.


Complex carbs are found in it which helps your body a long-lasting energy boost.


Nuts have protein and protein takes longer than carbs to break down, giving your body a longer-lasting source of energy. You can also find this in tofu, eggs, and others.

What to prevent?

Don’t take a lot of supplements or remedies at the same time as it can cause harm to your body and performance in bed. Supplements can be very strong if taken multiple at the same time.