Premature ejaculation affects one in every three males in the United States, so you’re not alone if you’re worried about it. However, scientists believe that a combination of psychological and biological variables are to blame for this phenomenon.
There are a number of ways to extend the time you spend having sex if you can’t.
How long does the average person last during sex?
A 2005 study conducted in five nations found that the average duration of vaginal sex is 5 to 6 minutes.
This is a far cry from the hours of intercourse depicted in adult films, which might give people a mistaken impression of how long sex should last, says Orlando Health Medical Group Urology PUR urologist Jamin Brahmbhatt, MD.
It’s crucial to keep in mind that there is no ideal length of time for a sexual encounter; rather, you and your partner can select what works best for you.
Why you might not be lasting as long as you want to
When a man ejaculates after less than a minute of sex, he may be identified as having premature ejaculation, which is common.
Even if you can’t pinpoint the exact cause of your problem, the following are some possible suspects:
- Anxiety about your sexual performance, in particular, is connected to premature ejaculation, according to studies in psychology. Depressed, worried, or guilty feelings might potentially hasten your pace of completion. If a man has a low body image or has been sexually abused, he is more likely to experience premature ejaculation.
- The length of time you spend in bed is also influenced by your level of sexual experience. As Brahmbhatt points out, “Men may climax faster if they are not having sex frequently if this is their first time engaging in any sexual activity.”
- Free testosterone levels are higher in males who have premature ejaculation, which can cause sex-related symptoms like poor energy and a lack of sexual desire. It’s not clear why this is the case, according to scientists.
- In cases of hyperthyroidism, the thyroid gland in the neck generates too much thyroxine hormone, which can lead to premature ejaculation. Men who have been treated for hypothyroidism are substantially less likely to experience premature ejaculation. Researchers aren’t clear why thyroid issues affect your sexual endurance.
How to last longer during sex
Here are 16 strategies to help you avoid submitting your work early.
1. Get support from your partner
A crucial element of the process is getting support from your partner. Vanessa Marin, MFT, a professional sex therapist in private practice, recommends telling your partner that you want to attempt staying longer and asking whether your partner is interested in that.
This may assist your spouse to comprehend what’s going on and allow you to openly express any feelings of irritation that you may be experiencing. Once you and your partner have established a line of communication, you can talk about what causes your orgasms and put these techniques to use.
2. Use condoms
A easy approach to extend the duration of sex is to use a condom if premature ejaculation is a result of hypersensitivity. Ejaculation may be delayed because of a barrier surrounding the penis that is created by the use of condoms.
3. Learn the pause-squeeze method
This technique can be used when engaging in intercourse or masturbation, and consists of the following steps:
To the point where it feels like you’re ready to ejeculate.
For a few seconds or until the urge to ejaculate has passed, remove and squeeze the tip of your penis.
Lastly, having intercourse and repeating the process as necessary, as well.
As Brahmbatt puts it, “the premise is that you pause the flow, let the penis rest, and then go back at it to lengthen your time.”
Brahmbatt claims that this is one of the most challenging therapies for premature ejaculation because it requires a lot of self-control. Practicing with your partner and talking openly can make the procedure go more smoothly.
4. Do pelvic floor exercises
In order to build strength in your pelvic floor muscles, you should engage in regular exercise, just like you would any other muscle. Pelvic floor muscular weakness, according to research, may make it more difficult to delay ejaculation.
Act as if you were trying to stop yourself from peeing or passing gas to activate your pelvic floor muscles. You can do this by following the following steps:
Lie down or sit down if it’s simpler for you to tighten the pelvic floor muscles.
For three seconds, hold the muscles tense.
Take three seconds to let your muscles relax.
4. As many times as necessary, repeat the exercise.
You should aim to do three sets of 10 repetitions each day in order to see the best benefits.
5. Slow your roll
You may be more likely to have an orgasm after a short period of time if you use a rapid thrusting motion. According to Marin, rapid thrusting might make it difficult to detect subtler signals in the body, such as the approach of orgasm.
Maintain a slower pace and take frequent pauses, advises Marin. At the beginning of sex, you may be startled to learn that some partners prefer a more leisurely pace.
Having your partner on top of you limits your ability to lose control and begin thrusting too soon, which is why positions like this are beneficial.
6. Change up positions
You have to slow down and take a break as you switch positions.
According to Marin, “your body can cool off and get further from climax” since you’re not experiencing as much stimulation during the transition.
Spooning positions, where you are the “large spoon,” may also be helpful because they limit your ability to penetrate as deeply.
7. Try edging
When you get close to an orgasm, you stop and cool down before starting up again. Edging is the process of doing this.
Marin recommends re-edging as many times as possible during intercourse in order to extend the pleasure. As a result of not allowing yourself to orgasm and instead taking frequent breaks, you’ll be able to endure longer.
8. Masturbate before sex
Marin claims that masturbating before sex can help you last longer since your body will be less responsive to sexual stimuli.
Finding out how long you should wait before masturbating may necessitate some trial and error. Because it may be tough to obtain an erection again so fast if you masturbate shortly before intercourse. However, if you orgasm for an excessive amount of time before to sex, you run the risk of being completely wiped out and ejaculating prematurely.
The key, according to Marin, is to achieve a balance between decreasing stimulation and maintaining a person’s sex drive.
9. Distract yourself
It’s also possible to occupy yourself with other thoughts, such as what you’re going to have for dinner or a movie you saw a few days ago. This can distract you from the delightful sensations you’re experiencing and delay ejaculation for a short time.
However, you may find that it lessens your pleasure and intimacy in a sexual relationship. It’s worth testing out this technique to see whether it extends the duration of your sex, but remember to always be fully engaged with your partner during the act.
10. Ask your doctor about numbing medications
When it comes to treating premature ejaculation, prescription-strength numbing drugs, including lidocaine and prilocaine that available in creams or sprays, can help.
To get the most benefit from numbing creams or sprays, apply them to the penis 20 to 30 minutes prior to sexual contact. Before engaging in sexual activity, make sure to remove the lotion from your skin and wash it away.
Be sure your partner knows you are using it—as a warning and also to make sure they don’t have an allergy or difficulty with its use,” Brahmbatt advises.
11. Take Viagra
Aside from erectile dysfunction, research reveals that sildenafil (Viagra) can also be used to treat premature ejaculation.
Viagra helped men with premature ejaculation endure longer and was more successful than the stop-squeeze strategy, according to a 2007 study in the Journal of Sexual Medicine. At the conclusion of the trial, 87% of those who used Viagra desired to continue the treatment, compared to 45% of those who used stop and squeeze as a treatment.
12. Talk to your healthcare provider or a sex therapist
If you’re not sure which treatment is right for you, talking to your doctor can help you go over your medical history.
Sex therapy can also be an excellent resource, especially when you suspect your premature ejaculation is caused by an issue like nervousness or lack of expertise in bed partners’ relations.
It is possible that your orgasm may be affected by your emotional state before to and during sexual activity, as well as how well you can perform kegel exercises, thus it is important that sex therapists are aware of this.
13. Take the focus off of penetration
For a variety of reasons, focusing more on foreplay and less on penetration can extend your sex life. Changing positions or attending to your spouse will likely necessitate several breaks.
You may also use methods like the pause-squeeze approach with it.
Adding to the intensity of the climax, the buildup to orgasm is prolonged when penetrative intercourse is postponed.
14. Take a deep breath
Taking a big breath during sex can really prevent your body from ejaculating.
As a result of deep breathing, climax-related fast breathing and heart rate are forced to slow.
15. Do yoga regularly
Premature ejaculation may be alleviated by regular yoga practice.
There is evidence that yoga can improve a person’s general sexual health by managing their hormones, which have an impact on their ability to perform in bed.
As yoga emphasizes mindfulness and physical discipline, the review claims that people with premature ejaculation can achieve more control and self-awareness surrounding how they experience pleasure and how they operate.
It was discovered in one study that men who were given a month to learn how to incorporate yoga and breath management into their daily lives had longer and more satisfying periods of time in the bedroom than men who were only taught the stop-start approach.
16. Ask your doctor about taking an SSRI
Increased levels of serotonin in the brain have been linked to lessening of ejaculatory output in men.
Dapoxetine, a selective serotonin reuptake inhibitor (SSRI), may be prescribed by your doctor if you continue to have problems with premature ejaculation (brand name Priligy).
But keep in mind that SSRIs and premature ejaculation are still the subject of current study, and you may benefit more from taking an SSRI in conjunction with other treatments or medications:
- Paxil, a medicine used to treat erectile dysfunction, was found in a 2019 study to be considerably more successful when taken with behavioral treatment or tadalafil (Cialis), which improved premature ejaculation even further.
- It was shown that the combination of paroxetine or dapoxetine with tadalafil was superior to either SSRI on its own when it came to treating premature ejaculation.
How your partner can help you?
You need to discuss this with your partner if you want to find out how to sleep through the night longer. Even if you’re having a good time in the bedroom, your spouse may already have an idea of what’s going on.
Both of you stand to benefit from addressing this problem, therefore working together is preferable.
With your partner’s support, you can also perform the exercise so that you aren’t overly stimulated when your partner holds your penis during sexual activity. This way, you’ll become used to the sensation of your partner’s hands squeezing it so tightly that you won’t be always on edge.
Allow your spouse to stay on top of you while you are having sex and allow them to perform the stop and start technique. Preventing early ejaculation will be a breeze with this method.
Even though they are easy tactics, you will need your partner’s participation to make them work. Your relationship will both profit from it once you overcome this minor snag.
They will help you out if they are invested in the relationship and willing to put in a lot of time and effort.
Do I need medical help?
A medical professional may be necessary for certain men who are unable to control their premature ejaculation by practice and self-control.
Some people can get by with standard care, but medication is required for others.
Antidepressants, which cure depression while also delaying ejaculation, may be prescribed by your doctor. After a week or two of using the drug, several guys claimed to see a difference. This medication’s negative effects, such as diarrhea, weariness, dizziness, and excessive sweating, should be taken into account.
Antidepressants, which cure depression while also delaying ejaculation, may be prescribed by your doctor. After a week or two of using the drug, several guys claimed to see a difference. This medication’s negative effects, such as diarrhea, weariness, dizziness, and excessive sweating, should be taken into account.
Talk with an expert
Antidepressants, which cure depression while also delaying ejaculation, may be prescribed by your doctor. After a week or two of using the drug, several guys claimed to see a difference. This medication’s negative effects, such as diarrhea, weariness, dizziness, and excessive sweating, should be taken into account.
Antidepressants, which cure depression while also delaying ejaculation, may be prescribed by your doctor. After a week or two of using the drug, several guys claimed to see a difference. This medication’s negative effects, such as diarrhea, weariness, dizziness, and excessive sweating, should be taken into account.
Antidepressants, which cure depression while also delaying ejaculation, may be prescribed by your doctor. After a week or two of using the drug, several guys claimed to see a difference. This medication’s negative effects, such as diarrhea, weariness, dizziness, and excessive sweating, should be taken into account.
Insider’s takeaway
Antidepressants, which cure depression while also delaying ejaculation, may be prescribed by your doctor. After a week or two of using the drug, several guys claimed to see a difference. This medication’s negative effects, such as diarrhea, weariness, dizziness, and excessive sweating, should be taken into account.
Antidepressants, which cure depression while also delaying ejaculation, may be prescribed by your doctor. After a week or two of using the drug, several guys claimed to see a difference. This medication’s negative effects, such as diarrhea, weariness, dizziness, and excessive sweating, should be taken into account.
