How to last longer in bed 

Many of us have worries about how long we last in bed. According to one survey, over one third of people feel their sexual encounters end too quickly, with men being twice as likely as women to want longer sex sessions. [1] Many men experience performance concerns during sex, but there are plenty of solutions to explore. 

In this guide, we’ll explore practical techniques and expert-backed strategies on how to last longer in bed. 

Understanding sexual endurance

Sexual endurance refers to how long a person can maintain sexual activity before reaching climax (or ‘finishing’). While there’s no “normal” timeframe for sex, many men aim to enhance their stamina so that both partners can have more enjoyment during sex. 

Several factors can influence sexual endurance:

• Physical health – Conditions like hormonal imbalances or heightened penile sensitivity can impact how long you last in bed. 
• Psychological factors – Stress, anxiety, and performance pressures often contribute to premature ejaculation, meaning sex ends before you’d like it to. 
• Lifestyle choices – A poor diet, lack of exercise, smoking, and excessive alcohol consumption can adversely affect sexual performance. 

The key to lasting longer in bed is addressing both your mental and physical health. There are also science-backed techniques you can try. 

Key techniques to last longer

20-30% of men experience premature ejaculation [2]. Here are several evidence-based methods that can help delay ejaculation and help you last longer in bed. 

Edging and the start-stop method

• Edging – This technique involves nearing the point of climax and then pausing sexual activity to reduce arousal before resuming. Regular practice can enhance control over ejaculation, meaning you last longer during sex.
  
  
• Stop-start method – Like edging, this method means stopping sexual activity just before climax, then starting again once the feeling has gone down. Studies show that the stop-start method can help you last longer during sex and may help with premature ejaculation. [3]
  
  

The squeeze technique

The squeeze technique involves applying gentle pressure to the penis just below the head when nearing climax, temporarily reducing arousal and delaying ejaculation. It’s a simple, cost-free method that’s easy to try and has no known side effects. Just be sure to apply gentle pressure if you do try it. 

However, there is limited scientific evidence supporting its effectiveness. If you’re experiencing persistent premature ejaculation, you may benefit from clinically proven treatments or using the squeeze technique alongside other evidence-based options. [4]

Strengthening pelvic floor muscles 

Making your pelvic floor muscles stronger can help you last longer during sex and improve your overall sexual health. These muscles help control your bladder and support other parts of your body, like the prostate. One of the best ways to strengthen them is by doing Kegel exercises. [5]

How Kegel exercises improve endurance

Kegel exercises involve the repeated contraction and relaxation of the pelvic floor muscles. For men, these exercises can lead to significant improvements in sexual performance by:​

• Enhancing erectile function – A strong pelvic floor can help maintain blood flow to the penis, resulting in firmer and longer-lasting erections.​
  
  
• Improving ejaculatory control – Strengthened muscles provide better control over ejaculation, helping you have sex for longer.​ [6]
  
  
• Boosting overall sexual satisfaction – Increased muscle tone can lead to heightened sensations during intercourse.​ [7]
  
  

Step-by-step guide to practicing Kegels effectively

1. Identify the correct muscles – To locate your pelvic floor muscles, try stopping the flow of urine midstream. The muscles you engage are your pelvic floor muscles.​
   
   
2. Perfect your technique – Once identified, empty your bladder and sit or lie down comfortably. Tighten your pelvic floor muscles, hold the contraction for three seconds, then relax for three seconds.​
   
   
3. Establish a routine – Aim for at least three sets of 10 repetitions daily. Consistency is key to achieving noticeable results.​ [8]
   
   

Additional pelvic floor exercises to enhance control

Beyond traditional Kegels, other exercises can further strengthen the pelvic floor:

• Squats – Engage the pelvic floor muscles during squats to enhance strength.​
  
  
• Bridge pose – Lying on your back with knees bent and feet flat on the floor, lift your hips while contracting your pelvic floor muscles. Hold for a few seconds before lowering.​
  
  
• Pelvic tilts – While lying on your back, tighten your abdominal muscles to push your lower back into the floor, engaging the pelvic floor muscles at the same time.​
  
  

Using these exercises into your daily routine can lead to improved pelvic health and sexual performance.​ [9]

Lifestyle changes for better performance

Simple changes to your daily routine can make a big difference in your sex life and overall health. Focus on things like staying active, eating well, and cutting back on habits that aren’t good for you.

The role of exercise and weight management in stamina

Moving your body regularly can help you last longer and feel better during sex. Here’s how:

• Better blood flow: Activities like walking, swimming, or cycling help your heart and improve blood flow—this is important for good sexual function. [10]
  
  
• Healthy weight: Staying at a healthy weight can lower your chances of problems like erectile dysfunction (ED). Being overweight can affect blood flow and lower testosterone, which can make sex more difficult. [11]
  
  
• More energy: Exercise helps boost your energy and reduce tiredness, so you feel stronger and more ready during sex. [12]

Foods that support blood flow and testosterone levels

There are some dietary changes you might make to help improve your sexual stamina and last longer in bed. However, the role of certain foods in sex is often overstated, and there’s little scientific evidence to say that can eat your way to a better sex life. [13] 

Nutrition does play a vital role in your overall health, which has a knock-on effect on your sexual health and stamina, though. As a smaller part of an overall health plan, consider incorporating the following into your diet:​

• Fruits and vegetables – Rich in antioxidants, they promote healthy blood vessels and improve circulation.​ [14]
  
  
• Whole grains and legumes – These provide essential nutrients that support overall health, particularly keeping energy levels up and maintaining a healthy blood pressure.​ [15]
  
  
• Lean proteins – Sources like chicken, fish, and legumes aid in muscle repair and hormone production.​ [16]
  
  
• Healthy fats – Found in avocados, nuts, and olive oil, these support hormone production, including testosterone.​ [17]
  
  

The negative impact of smoking, alcohol, and stress on performance

Certain habits and conditions can have a negative effect on sexual performance, including:​

• Smoking – Tobacco use can damage blood vessels, reducing blood flow to the penis and leading to ED.​ [18]
  
  
• Excessive alcohol consumption – While moderate drinking may have minimal effects, excessive alcohol can impair nerve function and decrease sexual responsiveness.​ [19]
  
  
• Chronic stress – Elevated stress levels can lead to hormonal imbalances, reducing libido and performance.​ [20]
  
  

Addressing these factors through lifestyle changes can lead to significant improvements in sexual health and overall quality of life.​

Practical tools and support for lasting longer in bed 

If you need an extra push for your sexual stamina, various tools are available to assist in enhancing sexual stamina and performance. These include desensitising products, specific types of condoms, and natural supplements.​

How numbing creams and sprays can help you last longer in bed

Desensitising products like numbing creams contain mild anesthetics that reduce penile sensitivity can help to delay ejaculation. However, there are some things to keep in mind when using these products:​

• Application – Apply a small amount to the head and shaft of the penis before intercourse. Follow the product’s instructions regarding the timing of application.​
  
  
• Effectiveness – These products can help prolong sexual activity by decreasing sensitivity, allowing for better control over ejaculation.​
  
  
• Considerations: Ensure that the product is fully absorbed or removed before intercourse to prevent desensitising your partner.​

Scientific studies support their effectiveness in enhancing sexual stamina. [21] However, there are potential side effects to keep in mind: 

Potential side effects of desensitising creams and sprays:

• Reduced sensitivity – Numbing agents can sometimes decrease pleasure for the user. 
• Skin irritation – Some people may experience redness or mild discomfort after application.
• Partner numbness – If not fully absorbed or washed off before intercourse, the numbing effect can transfer to a partner. [21]

If you have any concerns about using these products, speak to your healthcare provider. They can advise on whether it’s appropriate for you, as well as proper use.

How thicker condoms can help you last longer in bed 

If you’re looking for a natural way to last longer in bed without turning to prescription treatments, using a thicker condom might be worth a try. Research suggests that men who use thick condoms last longer in bed compared to those using standard condoms. [22] because thicker condoms can reduce penile sensitivity. This can help delay ejaculation and maximise pleasure. The science behind it is simple: with less direct stimulation, the process of ejaculation is slowed down, allowing you to stay in control for longer. 

Some even find that combining a thick condom with a mild numbing agent, like lidocaine, provides even better results. While they may not work for everyone, they’re a low-risk, non-medicated option to explore if premature ejaculation is a concern. 

However, some men do report a trade-off in sensation, so it may take a little experimentation to find the right balance. [22]

Exploring natural remedies and supplements for sexual stamina

There are some natural remedies and supplements that are linked to sexual health and lasting longer in bed. However, this is based on the ingredients being aphrodisiacs, such as ginseng and zinc, and there is little scientific evidence for them supporting sexual health.  

They are shown to have a positive effect on health generally, which may improve sexual health too. Supplements shouldn’t be taken with the view that they will solve any sexual issues on their own. 

• L-arginine – An amino acid that may improve blood flow to the penis, enhancing erectile function.​ [23]
  
  
• Ginseng – Ginseng has an overall positive effect on vitality, so may have a positive effect on your sexual health too. [24]
  
  
• Zinc – Zinc has been linked to increases in testosterone production and overall reproductive health. Low levels of zinc have been linked to sexual dysfunction and reduced libido. 

Zinc is unlikely, on its own, to solve any sexual stamina issues but can contribute to your overall vitality and have a positive impact on your sexual health. [25]

Enhancing your sexual experience to last longer in bed 

H3: The importance of slowing down and engaging in more foreplay

Slowing down and extending foreplay can improve sexual endurance and overall satisfaction. Research suggests that gradual arousal helps men maintain better ejaculatory control, while also increasing pleasure for their partner. 

Studies show that only about 18% of women climax from penetration alone, with most requiring additional stimulation through foreplay [27]. 

Taking time for activities like kissing, touching, and oral sex not only enhances arousal but also reduces pressure on performance, which can help men last longer [28].

Focus on your partner

Shifting attention to a partner’s pleasure can be an effective way to manage arousal. By pausing to focus on their needs, such as through oral or manual stimulation, men give themselves time to regain control before resuming intercourse. 

Behavioural techniques used in sex therapy, like the stop-start technique, recommend this approach as a way to train stamina and delay ejaculation over time [29]. This method not only improves endurance but also builds intimacy with your partner and can reduce performance anxiety too [30].

Sexual communication 

Good sexual communication is linked to higher satisfaction, stronger relationships, and improved sexual function [31].

 Discussing preferences, concerns, or performance challenges helps reduce anxiety and build trust, which can make it easier to relax and enjoy intimacy. Studies show that couples who talk openly about their sexual needs report more fulfilling experiences and better orgasm consistency [32]. 

If performance anxiety or premature ejaculation is affecting intimacy, open dialogue can help normalise the experience and encourage solutions, rather than letting stress take over.

If performance issues continue even after trying self-help strategies, what should you do next? For many people, seeking medical or psychological support is an important step. Issues like premature ejaculation aren’t just “in your head”—they can be medical conditions that affect your wellbeing and relationships. For example, premature ejaculation is often diagnosed when climax happens within one minute of penetrative sex and causes ongoing stress or frustration.[33]

Getting the right support can make a real difference. There are effective treatments available, from behavioural techniques to medication and therapy. You can find out which treatments are best for you on our website.

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