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Sexual intimacy plays a crucial role in relationships, but it is not uncommon to face challenges in the bedroom. Understanding and addressing these challenges can help improve overall sexual satisfaction. Here are some common challenges in bed and ways to overcome them:

  1. Lack of Communication: Communication is key in any relationship, especially when it comes to sexual intimacy. Failure to openly discuss desires, preferences, and concerns can lead to misunderstandings and dissatisfaction. Overcoming this challenge involves creating a safe and open space for honest conversations about sexual needs and boundaries.
  2. Performance Anxiety: Feeling pressured to perform or meet certain expectations can cause anxiety and hinder sexual enjoyment. To overcome performance anxiety, focus on enhancing connection and intimacy with your partner rather than solely on performance. Practice relaxation techniques, such as deep breathing or mindfulness, to alleviate anxiety and increase comfort.
  3. Low Libido: Decreased sexual desire, known as low libido, can be a source of frustration for individuals and couples. Addressing underlying factors, such as stress, fatigue, hormonal imbalances, or relationship issues, can help improve libido. Engaging in activities that boost mood and overall well-being, such as regular exercise and adequate sleep, can also support healthy libido.
  4. Erectile Dysfunction: Erectile dysfunction refers to the difficulty in achieving or maintaining an erection. This common issue can have physical or psychological causes. Seeking medical evaluation and treatment, such as medications or therapy, can help address erectile dysfunction. Open communication with your partner about this challenge is essential for mutual understanding and support.
  5. Pain During Intercourse: Pain during intercourse, known as dyspareunia, can arise due to various reasons, including medical conditions, insufficient lubrication, or psychological factors. Consulting a healthcare provider to identify the underlying cause of pain is crucial. Using lubricants, engaging in foreplay, and trying different positions can help alleviate discomfort and improve sexual experiences.
  6. Mismatched Sexual Preferences: Differences in sexual desires and preferences between partners can lead to conflicts and dissatisfaction. Finding a middle ground through compromise, exploration, and understanding each other's needs can help bridge this gap. Open and non-judgmental communication about preferences and fantasies is essential for creating a fulfilling sexual relationship.
  7. External Factors: External factors such as stress, workload, and daily pressures can impact sexual intimacy. Prioritizing self-care, setting aside dedicated time for intimacy, and creating a conducive environment for relaxation and connection can help overcome these challenges. Seeking professional guidance, such as couples therapy, can also provide support in navigating complex issues.

By acknowledging and addressing common challenges in bed, individuals and couples can work together to enhance their sexual relationship and overall well-being. Remember that each challenge is an opportunity for growth and understanding, and with patience, communication, and mutual respect, overcoming these obstacles is possible.

Tips for Lasting Longer in Bed

Engage in regular exercise: Studies have shown that frequent vigorous exercise, such as running or playing tennis, can lower the risk of erectile dysfunction (ED) by 30%. Even moderate activities like walking can be beneficial. Exercise not only improves physical health but can also enhance sexual performance.

  • Maintain a healthy diet: Focus on consuming fruits, vegetables, whole grains, and fish while limiting intake of red and processed meats and refined grains. Deficiencies in vitamin B12 may affect nerves responsible for sexual sensation, so ensure you get adequate amounts through foods like clams, salmon, and fortified cereals. Vitamin D deficiency has also been linked to a higher risk of ED, so include sources like fortified milk, eggs, and cheese in your diet.
  • Monitor your vascular health: Check your blood pressure, blood sugar levels, cholesterol, and waist circumference to assess your vascular health. Maintaining optimal vascular function is crucial for proper blood flow to the penis. Consult with your healthcare provider for advice on lifestyle changes and potential medications to improve vascular health.
  • Maintain a healthy weight: Excess weight, especially around the waist, can increase the likelihood of ED. Men with larger waistlines are at a higher risk, emphasizing the importance of weight management for overall sexual health.
  • Address gum disease: Research has shown a link between gum disease and ED risk. Chronic inflammation from gum disease can damage blood vessels, including those in the penis. Regular dental check-ups and proper oral hygiene can help reduce the risk of ED linked to gum disease.

By incorporating these tips into your lifestyle, you can potentially enhance your sexual performance and overall well-being. Consulting with a sexologist professional can provide personalized guidance tailored to your specific needs.

Techniques to Improve Sexual Stamina

Boosting sexual stamina involves a blend of mental and physical strategies, enhancing endurance and performance. Here's a concise guide to elevating your sexual stamina through targeted practices:

Self-Pleasure Techniques:

  Masturbation aids in building sexual endurance and managing tension.

  • For males: Experiment with different hand techniques, hip movements, and prostate stimulation.
  • For females: Explore comprehensive stimulation (clitoral, vaginal, and anal), using lubricants and sex toys to enrich the experience.

Exercise for Performance:

  Overall fitness increases stamina, while specific exercises target muscle groups crucial for sexual performance.

  • Upper Body: Engage in bicep curls, chin-ups, bench presses for stronger biceps, triceps, and chest.
  • Core and Lower Body: Perform sit-ups, planks, squats to strengthen abdominal, pelvic floor, glutes, and leg muscles.
  • Back Muscles: Bridges and superman extensions enhance lower back support.

Flexibility for Motion:

Increased flexibility through exercises like standing hamstring stretches improves performance by enhancing range of motion.

Adopting these strategies not only boosts your sexual stamina but also promotes a healthier lifestyle, leading to improved sexual experiences.

Lifestyle Changes for Better Bedroom Performance

To enhance sexual performance and function, incorporating certain lifestyle changes can play a significant role. These changes can positively impact your overall health and well-being, ultimately influencing your ability to achieve and sustain an erection and enjoy intimate moments. Here are some key lifestyle adjustments that can contribute to better bedroom performance:

Body Awareness and Improved Health: Maintaining awareness of your body and how it responds to various factors such as diet, physical activity, stress management, and more is crucial for optimal sexual function. Understanding your body's cues and making necessary lifestyle adjustments can lead to noticeable enhancements in sexual performance.

Nitric Oxide Support: A healthy erection relies on adequate blood flow to the penis, facilitated by nitric oxide production. Nitric oxide helps keep blood vessels relaxed, allowing efficient blood flow, particularly during an erection. While the role of nitric oxide may not be commonly known, medications like Cialis and Levitra target this molecule to enhance blood flow to the penis. Implementing lifestyle changes that support nitric oxide production can benefit overall health and sexual performance.

Motivation through Healthier Choices: Making healthy lifestyle choices can be challenging, but understanding how your body utilizes nitric oxide can serve as a motivating factor. By recognizing the impact of these choices on nitric oxide levels and overall health, you can leverage this knowledge to prioritize activities that promote better sexual function.

By integrating these lifestyle modifications into your routine and focusing on overall health and wellness, you can potentially experience improvements in your sexual performance and enjoy a more satisfying intimate relationship.

Products for Enhancing Performance

In the realm of sexual performance enhancement, manufactured products stand out for their scientific foundation and effectiveness. These synthetic solutions, developed to improve sexual function and satisfaction, offer advanced alternatives to traditional remedies.

Key examples include:

Enhanced Lubricants: Modern lubricants are formulated not only for comfort but also to augment pleasure, incorporating additives like L-arginine to boost arousal through increased blood flow.

Supplements for Stamina: Over-the-counter supplements designed to enhance sexual stamina and erectile function often contain synthetic versions of natural compounds, optimizing efficacy and absorption.

Pharmaceuticals for Erectile Dysfunction: Pharmaceuticals such as Viagra (sildenafil) and Cialis (tadalafil) are pivotal in addressing erectile dysfunction, enhancing blood flow to improve sexual performance.

These synthetic products, combining innovation with utility, provide potent options for enhancing sexual health and performance, reflecting the latest in scientific advancements.

Medical Solutions for Sexual Stamina Issues

Diagnosis of premature ejaculation involves a discussion about your sexual health and medical history with your healthcare provider. A physical examination may be conducted, and blood tests might be ordered to check hormone levels if you experience both early ejaculation and erectile difficulties. Referral to a urologist or a mental health specialist focusing on sexual concerns may be recommended in some cases.


Behavioral Techniques:

Behavioral treatments for premature ejaculation can include various strategies such as masturbating before intercourse to delay ejaculation during sexual activity. Avoiding sexual intercourse for a period and engaging in other forms of sexual activity can help alleviate performance pressure. Additionally, exercises targeting the male pelvic floor muscles, known as Kegel exercises, may be recommended to enhance muscle strength and control.

Performing Pelvic Floor Exercises:

  1. Identify the correct muscles: To locate your pelvic floor muscles, try stopping urination midstream or tightening the muscles that prevent passing gas.
  2. Master the technique: Tighten your pelvic floor muscles, hold for three seconds, and then release for three seconds. Practice this routine in various positions as your muscles strengthen.
  3. Maintain focus: Concentrate on contracting only the pelvic floor muscles without involving other muscle groups. Remember to breathe naturally throughout the exercises.
  4. Routine: Aim to perform at least three sets of 10 repetitions of Kegel exercises daily for optimal results.

Professional Help for Sexual Performance Improvement

Seeking professional help for sexual performance improvement can be a crucial step towards addressing sexual dysfunction and enhancing overall sexual health. Whether you are experiencing issues with desire, arousal, orgasm, or pain during intercourse, it is important to consult wih a doctor for treatment options are available and seeking help is encouraged for the following reasons:

  1. Expert Evaluation: Consulting with a healthcare provider specializing in sexual health can provide a comprehensive evaluation of your symptoms and underlying causes. This evaluation may include a detailed history of symptoms, physical examinations, and, if necessary, diagnostic tests to rule out any medical conditions contributing to sexual dysfunction.
  2. Personalized Treatment Plans: A healthcare provider can tailor a treatment plan specific to your needs and concerns. This may involve a combination of medical interventions, counseling, lifestyle modifications, or referrals to specialists depending on the nature of your sexual dysfunction.
  3. Addressing Underlying Factors: Professional help can assist in identifying and addressing potential physical or psychological factors contributing to sexual dysfunction. This may involve exploring medical conditions, medications, relationship issues, psychological stressors, or past trauma that could be impacting your sexual performance.
  4. Support and Guidance: By seeking professional help, you can benefit from the support and guidance of experts in the field of sexual health. This can empower you to have open discussions about your concerns, improve communication with your partner, and enhance your overall sexual well-being.

Remember, sexual dysfunction is a common issue that can affect individuals of any age, and seeking professional help is a proactive step towards improving your sexual performance and quality of life.