21 Simple and Effective Ways to Last Longer in Bed

You’re not alone if you're asking yourself, “How to last long in bed.” Many men wonder the same thing, and it creates stress in their lives.

Studies show the average guy lasts about 5 to 7 minutes during penetration. Yes, that’s the average time men last in bed, no matter what someone claims.  

However, you can learn to improve your sexual performance by practicing various techniques, unless you’ve got premature ejaculation (PE).

That’s a medical issue and an entirely different story. If you think you have PE, you should consult a doctor and seek medical treatment.

If you’re a healthy guy, this guide will teach you how to go the full distance. We’ve grouped the techniques in easy categories so you can know when to apply or practice them.

So, grab your metaphorical gym towel and let’s begin training. We’ll kick off with ways that boost your sexual stamina in general and prepare you for a sustained ride.

1. Exercise Regularly

If you are wondering how to last longer in bed naturally, exercise can be the answer.

Regular physical activity improves key factors that impact performance, such as cardiovascular health, stamina, and blood flow.

Conditions like erectile dysfunction (ED), diabetes, and high blood pressure can mess with your performance, and exercise tackles them head-on.

Plus, the confidence boost from a stronger body? That’s sexy fuel.

According to a study published in The Journal of Sexual Medicine, men who exercised regularly had better sexual performance and satisfaction than those who didn’t.

2. Eat Healthy and Sleep Better

A junky diet and poor sleep hygiene can tank your testosterone, energy, and focus, affecting performance in bed.

Think of it like tuning your engine; sleep is the reset, and diet is the fuel.

Researchers found that men with better sleep had higher testosterone levels, which is directly tied to sexual drive and function. Plus, foods like leafy greens, berries, nuts, and omega-3s boost circulation and stamina where it counts.

Try to sleep at least 6 -7 hours each day to maintain a healthy sex drive. Practice sleep hygiene, such as avoiding white screens, dimming the lights, and staying away from strong mental stimulation before you hit the bed.

3. Watch Less Porn

Your porn habits might be the culprit behind your sexual dysfunction. Overexposure to fast-paced, high-stimulation content can desensitize you to real-life intimacy.

A study published in National Institute of Health found that frequent porn use was linked to reduced gray matter in brain areas tied to arousal and reward.

However, the scientists were not able to say if porn consumption causes the brain to shrink.

The findings suggested porn makes it harder to get turned on by actual sex. Cutting back or switching to slower, more sensual content can help reset your arousal baseline and make you more responsive to sexual stimulation.

Plus, you don't develop unrealistic expectations about performance in bed.

4. Manage Your Stress

Mental health conditions like stress are the ultimate buzzkill. Stress can mess with your focus, stamina, and ability to get or stay hard, whether it's work emails, bills, or existential dread.

Chronic stress increases cortisol, which in turn lowers testosterone and blood flow, both vital for sexual performance in adult males.

Scientists have linked high stress to premature ejaculation and reduced satisfaction. Therefore, try meditation, journaling, breathwork, or a hobby that chills you out.

A relaxed mind equals a body that’s ready to perform.

5. Limit Booze and Smokes

If you ask how to last longer in bed naturally, exercise control over your unhealthy habits.

A drink might loosen you up, but too much and you’re more likely to fizzle than sizzle. Alcohol is a depressant that can dampen sensitivity, delay orgasm, and make it harder to stay hard.

Nicotine restricts blood vessels, reducing blood flow where you most need it. According to a clinical study, smoking is strongly linked to erectile dysfunction.

Want to go longer and stronger?

Swap that nightcap for water and stub out the smokes. It will help you perform better and last longer.

6. Do Pelvic Floor Exercises (Kegels)

Just like women, guys can benefit from Kegel exercises. These discreet exercises target the pelvic floor muscles and help you control ejaculation and maintain erections.

Studies show pelvic floor training significantly improves symptoms of erectile dysfunction and premature ejaculation.

How to perform Kegels?

Squeeze the same muscles you use to stop mid-pee, hold for a few seconds, and then release.

Do it regularly to last longer, get harder, and feel more in control.

The next batch of sexual techniques can be practiced solo and helps you build endurance for prolonged sexual encounters.

7. Masturbate Before Sex

Masturbating before sex reduces pent-up arousal, making you less likely to finish too quickly during the main event. In fact, sex therapists often recommend this way to increase control during penetration.

Just be sure to leave a little recovery time so your second act is solid. Therefore, you may jerk off 1 - 2 hours before sex to delay ejaculation.

However, please note that this technique has not been researched. It is recommended from personal experiences and observations.

Read more: The Best Male Masturbation Techniques.

8. Practice Masturbation Control

Don’t rush to finish every time you masturbate. It tells your body that speed equals success.

Learn to go slow, stop when you’re close, and focus on edging. What’s edging?

To edge means to get close to orgasm without tipping over. You relax, let the rush subside, and start again.

In the process, you train yourself to perform like a champ.

Edging rewires your pleasure response and builds endurance over time. You’ll learn exactly what your body likes and how to pause before it goes too far.

Read more: How to Build Sexual Endurance.

9. Edge with Toys

Vibration or suction toys are perfect for building stamina and learning how to pause right before climax. Some are even designed to facilitate edging with adjustable intensity settings.

Use sex toys that deliver intense, realistic sensations to make your training challenging and fun.

You’ll learn to master your body under pressure, so you're already a pro when the real deal happens.

Read more: Gooning - The Art of Extreme Edging.

10. Train with Male Masturbators

Male masturbators, especially ones with hyper-realistic sleeves, are perfect for training your control and boosting endurance. These toys offer tight, textured sensations that let you test your limits and practice edging with real-feel intensity.

Over time, you’ll learn how to read your body’s signals and delay orgasm more effectively. Think of it as resistance training for your pleasure and sexual health.

The following batch of techniques can help you prolong erection during sex and delay ejaculation.

11. Try the Squeeze Technique

Apply gentle but firm pressure to the base of the penis or just below the head right before climax. Wait for about 30 seconds before resuming your sexual activity.

This momentary “reset” reduces arousal and gives you more control. It’s a little hands-on intervention that can help you stay in the game longer.

The pause-squeeze technique is recommended to deal with premature ejaculation. Use your own hand, or have your partner join in for a team effort!

12. Perform the Stop-Start Technique

Just when things start getting too good, ease off. Pause all stimulation right before climax, wait 30 – 60 seconds, then start again.

It helps you better recognize your arousal levels and puts you in the driver’s seat instead of flying off the orgasmic cliff. You can repeat this a few times during a session to build stamina and extend the pleasure ride.

Ensure you communicate in advance with your partner before trying this method. Otherwise, they may be left in the lurch when you stop midway.

13. Change Positions and Try Paced Thrusting

Paced thrusting helps reduce overstimulation and gives you better control over your arousal. Alternate between slow, deep thrusts and faster, shallow ones to keep sensation from peaking too soon.

Best of all, varied thrusting makes things interesting and exciting for you and your partner. Think of it like DJing your sex playlist: build-ups, drops, and sweet, sweet beats.

Use changes in position as natural rhythm breaks to reset and regain control. Moreover, some positions can make intercourse feel less intense with decreased sensations.

Experiment to discover what works best for you.

14. Use Condoms with Desensitizers

Condoms with mild numbing agents like benzocaine or lidocaine help dial down sensitivity just enough to delay climax. However, they still leave enough opportunity for manual stimulation and fun.

These condoms are helpful in dealing with premature ejaculation and making you make love longer.

You can slip one on and feel the edge taken off in the best way possible. However, test for any skin sensitivity beforehand and choose a reputable brand.

15. Apply Delay Sprays or Numbing Creams

Topical desensitizers, like lidocaine sprays or creams, can temporarily numb sensation. They can be an apt answer if you’re wondering how to make yourself last longer in bed.

They’re easy to use. Apply a small amount 10 – 15 minutes before action, wipe off any excess, and you’re ready for the adventure.

Warning: Overuse or unsupervised use can lead to reduced pleasure or even numbness in your partner. Always read the label and consult your health care provider before application.

16. Wear a Cock Ring

Penis rings (aka cock rings) help you stay harder for longer by restricting blood flow, delaying ejaculation, and giving your erection that “rock star” edge. They’re great for boosting stamina and confidence.

However, limit use to 20 – 30 minutes, and avoid if you have circulation issues.

Read more: How to Use a Cock Ring.

Psychological factors impact your sexual stamina. You can practice the following mental and emotional techniques to prolong sexual activities.

17. Stay Mindful During Sex

Most of us struggle to be in the moment, and it’s not just during sex. Work pressure, responsibilities, and other concerns can take you elsewhere and affect your sexual stamina.

Practicing mindfulness during sex means tuning into every sensation, every moan, every breath. This heightened awareness can help delay climax and deepen your connection with your partner.

Studies show mindfulness-based sex therapy helps improve sexual performance and satisfaction in men. Think of it as sexy meditation with benefits.

18. Practice Deep Breathing

Your breathing usually goes rapid-fire when gearing up for the grand finale. Relaxation techniques like controlled breathing can flip the script and help you enjoy your session longer.

Slow inhales and long exhales calm your nervous system, lower your heart rate, and help you pull back from the brink. It’s like hitting pause without losing the mood.

Performance anxiety? Deep breathing has got your back there, too.

Breath control techniques improve ejaculatory control and reduce stress. Try it solo or with your partner.

19. Distract Yourself Mentally

Thinking about spreadsheets or grandma’s casserole mid-thrust isn’t exactly sexy. However, such strategic mental distraction can help delay climax.

We’re not saying you should zone out entirely (your partner will notice), but shift your focus lightly.

For example, counting backwards from 100, mentally reciting song lyrics, or imagining you’re in a slow-motion movie scene can help take the edge off.

Cognitive distraction techniques can moderately improve ejaculatory control. Just keep it subtle.

The goal is to delay and not disappear.

20. Manage Performance Anxiety

Feeling pressure to perform can sabotage your pleasure before things even get started. Performance anxiety is as real as physical factors, whether guilt, unrealistic expectations, or comparing yourself to guys with six-packs and suspiciously long run times.

It activates your stress response, which messes with erections, stamina, and confidence.

Instead, focus on connection, not a stopwatch. Techniques like CBT (Cognitive Behavioral Therapy), mindfulness, or talking to a therapist can seriously help.

21. Communicate with Your Partner

Talking about lasting longer doesn’t have to be awkward. Frame it as a shared adventure and rope in your partner for an incredible journey.

Be honest, open, and a little playful. “I want us to enjoy this more together” sounds way better than “I’m bad at this.”

Moreover, you can practice methods like the stop-squeeze technique or edging together for a fun bonding session.

Laugh through the fumbles, celebrate the wins, and remember this is a journey, not a Netflix-speed fix.

Mutual support builds trust, boosts confidence, and makes the bedroom a judgment-free zone.

When to Seek Professional Help

Tried all the tricks and still finishing faster than your favorite TikTok video?

Don’t worry, it doesn’t mean you’re doomed. Sometimes, lasting issues like premature ejaculation or erectile dysfunction need a bit more backup.

Urologists, sex therapists, and certified counselors specialize in this exact thing.

Seeing a pro isn’t surrendering, but leveling up your sex life. Think of it like calling in a coach when you want to crush the game.

No shame, just progress.

A quick chat with a specialist could unlock better sex, deeper intimacy, and a whole lot more confidence.

Frequently Asked Questions

Is premature ejaculation the same as erectile dysfunction?

Premature ejaculation means you reach orgasm quickly, but don’t have any problem with erection. Consequently, erectile dysfunction means you struggle to get hard or maintain an erection. However, erectile dysfunction may cause quicker ejaculations, as you are aware that you cannot maintain an erection for long. Effective treatments are available for both conditions.

Can testosterone supplements help me last longer in bed?

Not always. Testosterone supplements may increase testosterone levels, but may not help you last longer. Additionally, many supplements make false claims and don’t use effective ingredients. Always consult a healthcare professional before you take any supplements for sexual performance.

Is it normal to struggle with premature ejaculation?

Premature ejaculation is a common condition in about 30% to 40% of men. Additionally, everyone experiences quicker orgasms occasionally. You should consult a doctor if it’s a regular problem and hampering your relationships and a healthy sex life.

What foods can help you last longer in bed?

Cheese, apples, coffee, tomatoes, wine, bananas, potatoes, chocolate, and bread are the best foods to help you keep going at it.

Can masturbating before sex help you last longer?

Yes, masturbating before sex can help you delay climax. However, there is no scientific proof, as it has never been researched. Additionally, you shouldn’t expect a massive change from your normal routine.

How to Last Longer in Bed for Men: Key Takeaways

Simple lifestyle tweaks like better sleep and exercise can help you enjoy longer sex sessions. Hands-on techniques like edging, pacing, or delay sprays work wonders, too. Additionally, you can train solo and practice start-and-stop and squeeze techniques. Changing dietary factors and eating healthy can also improve retention times.

Want a leg (or hand) up in your stamina game?

Premium male toys, rings, and strokers from Fleshy help you boost your endurance, train smarter, and bring next-level fun into your routine. Whether solo or with a partner, these sex toys can help you practice edging and delay your release.

Explore Fleshy toys today and level up your pleasure game to last longer and play harder.