One of the most attractive gestures in a relationship is lasting for your partner until they climax. When both partners orgasm together, the experience becomes gratifying and much more intimate. It is common to climax faster than your partner. However, if it happens often, it can become a buzzkill and may lead to frustration in bed.  If you are looking for ways to improve sexual stamina to make it interesting for you and your partner, then you have come to the right place.  

Reasons to improve sexual stamina

Before looking at tips on how to build sex stamina, it is important to understand how it can help you and your relationship with your partner. There are many emotional factors involved when you have sex with your partner. Sexual performance is vital in a relationship, therefore, it is important to pay attention to it. Some of the benefits of improved stamina in bed include:

Higher self-esteem – 

Satisfying your partner in bed can boost your self-confidence as it is truly a gratifying experience. It is a significant achievement because you have ensured that your partner too had a great time during intercourse. Sexual compatibility is a very important factor for a happy relationship. A happy relationship can surely improve your confidence levels. 

Improved relationship with yourself –  

Improve sexual stamina not for just your partner but yourself as well. To increase your stamina, you need to pay attention to your body and regularly work on your lifestyle. Research has shown that a fit person has better relationships with their bodies. Additionally, a fit and healthy body can do wonders for your mental health.

A bonding experience with your partner –

Sex is not just a consequence of lust but also a form of expression. Ensuring your partner’s comfort and satisfaction is truly a romantic gesture. It makes your partner feel safe and validated. It lets your partner know that you care for their well-being and satisfaction as well. 

How to improve sexual stamina?

Your sexual performance can add that extra spark to your relationship. While it is common and normal to have low stamina during some days, low sexual stamina can also hurt your relationship. Sex can provide relief during stressful times. Building up the tension and being unable to release can become a disappointing situation for your partner. Therefore, working on your sexual health and wellness can transform the dynamic of your relationship. Here are some tips to improve sexual stamina:

1. A daily dose of Vitamin D:

Getting some sunlight every day can improve sexual stamina. While this may seem of little relevance, you will be surprised to know that Vitamin D is essential for your sexual performance. Melatonin is a very important hormone for your body. The production of this hormone can help you sleep better, but can also reduce your libido. Going out in the sun can stop the excessive production of melatonin, thereby increasing your sexual drive. This is very essential for people who live in colder regions, or during winter seasons when our body produces extra melatonin. 

2. Get physical:

A lack of physical activities can plummet your libido. Regularly exercising and sweating out can truly transform your performance in bed. Doctors recommend at least 30 mins of exercising daily to improve the shape of your heart. An improved and healthy heart is a one-way ticket to great performance in bed. 

3. Ride it solo:

Masturbation is another great technique to increase sexual desire and stamina in bed. It is harmless, and in fact, a recommended technique that improves your overall health. There are numerous benefits to masturbation, the first one being practice. Performing well in bed is a skill that is acquired upon practice. Masturbation can give you enough experience to have control over your body in bed. It must be noted that during masturbation, patience is of utmost importance. Rushing it can have adverse and counter-effective results. Therefore, take some time and truly understand what arouses you and build up that tension. 

4. Experiment and discover yourself:

There are many reasons your penis may not be fully erect or erect only for a short duration. This is because you may not be aroused fully. Not all actions in bed may be sensual, and so, you may lose the tension unknowingly. Understand what factors help you feel aroused. Experiment with different erogenous spots and practise different techniques. You can make use of toys, erotic books, adult films, lubes, etc., to act as a stimulus. Different people have different tastes, so understand and capture the moves that make you groove. Openly communicate your learnings with your partner, and guide them in bed. Furthermore, proper foreplay can improve sexual stamina in bed too. 

5. Consume the right foods:

There are umpteen suggestions on the internet on how to increase stamina in bed. One suggestion that is a sure-shot to fantastic sexual performance is the consumption of nutritious and healthy foods that boost stamina. Some of the foods that increase sexual desire and provide you better strength are:

Bananas – Rich in potassium, bananas have proven to be useful in decreasing blood pressure which enables better performance in bed.

Onions, garlic, chillies and peppers – Garlic and onions are known to increase blood flow and sexual urges. Don’t forget to brush before your special night, though! Additionally, naturally spicy foods increase blood flow. They are beneficial in decreasing hypertension and inflammation.

Vitamin B-1 – Foods rich in Vitamin B-1 such as pork, kidney beans and peanuts enable signals to move quicker in the nervous system, which includes signals from the brain to the penis. 

Omega-3 Fatty Acids – Salmon, tuna, avocados and olive oil are all popular omega-3 fatty acid foods. They are good for increasing blood flow. 

Eggs – Eggs are a great source of protein and they help regulate hormone levels. Eggs are great foods for stress, which can disrupt erections.

6. Avoid smoking and alcohol:

Some studies have shown that wine improves blood circulation which can improve sexual performance. However, regular consumption of alcohol can have a negative impact on your stamina. Smoking is also a big no-no if you’re looking to improve sexual stamina. It disrupts the production of testosterone, thereby bringing down your libido. Research has shown that smokers have lesser ejaculation time than non-smokers. 

7. Keeping a tab on stress levels:

It might be overly ambitious to say “Completely avoid stress”. However, checking your stress levels and actively trying to reduce them can do wonders if you want to increase stamina in bed. Stress and libido go hand-in-hand. It also increases blood pressure, which can harm your energy in bed. Stress, if left unattended can lead to unhealthy coping mechanisms such as smoking, alcohol and dependence on other such substances which have a direct effect on your sexual performance. Include mindfulness and activities that help you relax and rewind in your daily lifestyle.

8. Open up:

One important way on how to increase stamina in bed would be communication. Explain to your partner that you feel dissatisfied with your stamina and performance. Listen to your partner’s opinions as well. Perhaps a candid conversation would help both you and your partner understand arousal techniques and points. Address any issues in  the relationship as well. Problems in your relationship can cause stress and anxiety during sex, which can decrease your stamina. 

To conclude, there are plenty of effective ways to improve sexual stamina. Some of them are doable lifestyle changes that help you increase stamina in bed and contribute to your overall health. However, reduced or low sexual stamina can be a symptom of an underlying issue. Some of these issues include erectile dysfunctions, STDs, depression etc. Therefore, it is advised to take stamina and performance in bed as an important sign of the status of your health. You can seek relationship/sex therapy or visit a doctor to be sure. That being said, having sex is a wonderful technique to feel good. So, be willing to experiment with toys, films, books etc. Making the experience fun and joyful can change the way you perform in bed. For more such useful blogs on different kinds of vibrators, the benefits of masturbation etc, visit our blog page.