How to last longer in bed 15 tips to up your sexual endurance

1. Get enough sleep: Having a good night’s sleep is important as it upholds your stamina and drives away fatigue. Moreover, sleep deprivation has an impact on testosterone levels in men and can adversely affect libido, leading to erectile dysfunction. To avoid these problems, get adequate amount of sleep (7-8 hours) each night. This will have a positive impact on your sexual stamina, making you last longer in bed!

2. Exercise regularly: Regular exercises help in maintaining overall health and well-being. Cardiovascular activities such as cycling and running can improve blood flow and endurance during sex. Kegel exercises can strengthen the pelvic floor muscles which are important for lasting longer in bed. 

3. Modify your diet: Foods that impact sexual performance and have a negative influence on endurance power must be avoided. Such foods are generally high in sugar and unhealthy fats. Instead, have a well-balanced diet comprising of whole grains, lean proteins, red wine, and fruits and vegetables. Consuming foods such as watermelon, garlic, and dark chocolate are known to be aphrodisiac. These are known to improve blood flow and increase libido. 

4. Stay away from vitamin  D deficiency: There are  evidences to show that vitamin D plays a role in the production of testosterone, a hormone that is vital for sexual function and endurance. Deficiency of vitamin D can lead to an increased risk of having erectile dysfunction. Hence, getting enough sunlight exposure (source of vitamin D) is important to keep its levels intact in the body.

5. Join a yoga class: Practicing yoga regularly (at least once a week) may help prevent premature ejaculation. Yoga stretches the muscles of the legs and groin region. It is a form of meditation that relaxes the body and mind. 

6. Empty your bladder before sex: A bladder that is full, creates undue pressure in the pelvic and genital region. Too much pressure in this region can create an urge to ejaculate. So, it is a good idea to first empty your bladder before you engage in the act.

7. Communicate well with your partner: Being aware of what turns your partner on in bed will help you in satisfying her. An honest communication is the foundation for trust and intimacy between the partners. Openly discuss your choices, preferences, and desires with your partner. Be receptive and open to feedback from your partner in order to enhance your sexual experience.

8. Massage your pelvic floor muscles: One of the causes for premature ejaculation is tension in the pelvic floor muscles. It is important to ease and relax this area to boost ejaculatory control and sexual stamina. So, before you have sex, take 5-10 minutes and massage the area between the anus and testicles. Massaging the pelvic floor muscles releases tension and allows blood flow to this area.