One of the most important parts of life is figuring out new ways to grow and improve — and that includes how you can enhance your skills in the bedroom. Whether you want to take your partner's experience to new heights of pleasure or you're feeling insecure about your performance, know that there are all sorts of easy ways to improve your sexual stamina and boost your confidence. Check out these ten methods on how to increase stamina in bed so you can work on some serious night moves.
1. Improve Your Overall Stamina
One of the biggest reasons why you have trouble performing for long periods of time in bed might be because you're out of shape. Having good cardiovascular health is closely related to having good sexual stamina, and the best way to improve cardiovascular health is through regular exercise. Getting a solid thirty minutes of cardio exercise per day will help build your stamina and even improve other health conditions you may have, like heart disease, diabetes and high blood pressure — all of which can also be detrimental to your sexual stamina.
2. Kick Bad Habits to the Curb
If you're wondering how to increase sexual stamina, the answer might be to decrease your bad habits. Quitting smoking has been found to improve sexual stamina and overall function across multiple studies, most likely because of the ties smoking has to high blood pressure and heart problems.
Limiting how much alcohol you drink is also important for improving sex stamina. While a glass of red wine can help you get in the mood, drinking too much of any other kind of alcohol can actually suppress your libido and even lead to whiskey dick — yes, it's a real thing, and it sucks. Cutting these bad habits and addictions from your life will enhance your performance in bed and make you feel healthier and happier overall.
3. Eat Your Fruits & Veggies
Just like exercise, eating a healthy diet that includes plenty of fruits and vegetables can improve cardiovascular health and ultimately do wonders for your sexual stamina. For example, bananas are rich in potassium, which can help lower blood pressure, and peppers can reduce hypertension and inflammation to improve blood flow.
You can also try incorporating healthier meats into your diet to boost your intake of omega-3 fatty acids and B vitamins, which increase circulation and improve nervous system responses. Try salmon and tuna for omega-3's and pork and eggs for B vitamins.
4. Make Efforts to De-Stress
Stress can take a significant toll on your mental, physical and, unfortunately, sexual health. If the stress you're feeling is coming from the general chaos of life, consider adopting some mindfulness exercises to calm your mind and body down a little bit each day — or, if you feel that your stress has gotten severe, seek out therapy to find strategies that can help you cope with it. Exercising and making time for hobbies can also help soothe your stress levels.
If your stress is related to your performance in the bedroom, you can start by trying some of the methods listed above — they may improve your sexual stamina and eliminate this stressor. Being worried about your ability to get an erection during sex will only make the problem worse and create a terrible cycle that hurts your confidence.
5. Talk With Your Partner
Another stressor that can affect sexual stamina in the bedroom is the person you're sleeping with. If your partner is critical of you and your ability in the bedroom, it will only make you more self-conscious and stressed out during sexy time and worsen the problem. In this case, you should sit down for a serious conversation with your partner to let them know how they've been making you feel. If they're a considerate and understanding person, they'll make an effort to be better.
It's also important to remember that penetration isn't the be-all and end-all of sex. When you talk with your partner about your problems with sexual stamina, you can come up with new ways to give each other pleasure that don't involve penetration with a penis. You might wind up having a lot more fun while you figure out how to increase sexual stamina to a level you're comfortable with!
6. Spice Up Your Life with Variety
Speaking of trying new things, sometimes all it takes is a new experience to give you a boost in sexual stamina and excitement! Once you've talked with your partner and gotten their consent, you can try out new positions or act out fantasies to rekindle the flames of passion. You can try out new things outside of the bedroom, like cooking a romantic meal together or taking a trip to somewhere you've never been, whether it's a visit to a local art museum or a vacation out-of-state. Being excited in any regard can carry over into sexy time for fantastic results!
7. Fire Up the Foreplay
If the issue you're experiencing with sexual stamina is that you simply get too excited too quickly, make a conscious effort to slow down. Up your foreplay game and concentrate your attention on your partner to ensure they're feeling just as ready for love as you are. From there, control your pacing using methods like the "start-stop" technique — whenever you feel ready to ejaculate, slow down or stop completely, taking a few deep breaths to steady yourself before starting up again.
8. Visit Your Doctor
If you've tried exercising, eating better, eliminating bad habits and reducing stress, but you're still experiencing low sexual stamina, it may be time for a doctor's visit. Erectile dysfunction (ED) or another disorder may be the culprit behind your difficulties. If this turns out to be the case, your doctor can recommend medications or other strategies that will help you improve your performance and lead a fuller sexual life.
9. Masturbate
Yeah, you read that right. Masturbating is hugely helpful in improving sex stamina because, basically, practice makes perfect. Create a private, sensual environment that you're comfortable in and practice pacing yourself through solo play. Make sure you're not just rushing through — otherwise, you'll get the opposite effect and nerf your sexual stamina even more.
10. Use Toys
Sex toys can go a long way toward improving sex stamina and creating the ultimate sexual experience for you and your partner. If you're working on improving sex stamina with masturbation, male masturbators are the perfect option. Self-contained strokers are discreet and give you the experience of penetration while a textured glove can give your favorite hand a little more interest.
If you're having fun with a partner, you could also give cock rings a shot. Cock rings restrict how freely blood is able to flow into your penis, which can help you last longer in bed. You could even try vibrating cock rings, which can provide a little extra toe-curling ecstasy for your partner. Just be sure to remove these devices as soon as the fun is over to avoid hurting yourself!
Check Out All of the Male Masturbators at PinkCherry
We've given our opinion on the 5 best male masturbators before, but at the end of the day the choice is all yours! Masturbators such as pocket pussies, auto strokers, and other sex toys can help with your sexual stamina and make your overall experience a lot more fun, so we recommend giving them a try. You'll be happy you did!
