16 Easy Tips for Men to Improve Sexual Performance

Are you going to get married soon? Are you worried about your sexual performance? Are you struggling in bed to satisfy your partner? Don’t get crazy. You are not alone, thousands of men are suffering from these situations. Actually, most men get anxious about their sexual health in any part of their life. In this article, we are going to discuss some easy tips to improve your sexual health. After reading this article, you will definitely get some help.

Pleasurable sexual activity is definitely a key factor for a happy conjugal life. Many men complain about their performance in bed and go to the doctor to get drugs. But, most of the problems are not a disease at all and can be solved without any medication. We will discuss the ways to improve sexual performance in two groups. At first, we will discuss some general tips to improve your sexual health. Then we will talk about some specific ways to be followed in bed, for better performance.

General tips to improve your sexual health

Tips for Men to Improve Sexual Performance

A healthy lifestyle is essential for a healthy performance in bed. Here are some tips that can help you a lot to get dominance in bed.

Regular exercise

Sexual intercourse is an enjoyable but strenuous act for both partners and requires stamina to do it successfully. To improve your stamina, you need to build up a stronger body. A stronger body will allow you to last longer in the game. A body with powerful arm (biceps, triceps) and hip muscles will definitely endure more. But, you don’t always need an athlete-like body for better sex. More ever, vigorous exercise may make you tired. Regular light exercises like stretching, 30 minutes of walking,  will be enough. With regular exercise, you will get a powerful body and heart required for prolonged sex. It will also reduce stress and increase libido. As a bonus, you will get extra protection from chronic illnesses like diabetes and cardiovascular diseases.

Control weight

Obesity is a common cause of reduced libido and poor sexual performance. With a heavy body, you can’t push up satisfactorily for a long time. Overweight guys get tired quickly which affects performance in the bed. Because sexual activity requires a lot of energy. So, maintain a balance in daily activities and food intake. Try to keep the BMI( body mass index) below 25. That means your weight should be within a suitable range for your height.

Avoid smoking

Smoking is one of the greatest risk factors for cardiovascular diseases. It causes narrowing of the blood vessels. Smoking may cause damage to the vascular structure and nervous system of your penis. So sexual performance is diminished. There is substantial evidence showing that cigarette smoking is a risk factor for erectile dysfunction (ED). Multiple research, done on humans and animals, support this conclusion. It is also found that increased quantity and duration of smoking correlate with a higher risk of sexual dysfunction. Smoking cessation can lead to recovery of erectile function, but only if done earlier.

Give up alcohol

Alcohol increases sexual desires but paradoxically reduces performance. You may get excited easily when drunk, but you will not be able to satisfy your partner. Chronic alcohol intake makes it difficult for a man to achieve erections or reach an orgasm while under the influence. According to different studies, alcohol abuse is the leading cause of impotence and other disturbances in sexual dysfunction. Episodic erectile failure in alcoholic men is fairly routine, found to be significantly higher in men consuming more than three standard units of alcohol? (12 g ethanol) daily.

Take performance-enhancing foods

There are certain foods that promote sexual health and improve performance. Try to take some Omega 3 fatty acid-containing foods like sea fish, olive oil etc regularly. These will increase blood flow required for sexual activity. Also take some fresh fruits and vegetables daily. Scientific studies showed that regular intake of fruits can reduce the risk of erectile dysfunction by 14%. Berries,citrus fruits, grapes, apples, hot peppers, nuts, cocoa products are helpful for better sex. Especially the role of watermelon can’t be underestimated. Researchers found that the amino acid citrulline found in watermelon is very helpful in sexual dysfunction.

Meats and eggs are good sources of vitamin, protein and zinc. These promotes libido and improves sexual health.

 To improve sexual performance honey is an excellent remedy. Regular intake of honey with a small amount of black caraway(Nigella) will boost your stamina a lot. It is often used as natural treatment for premature ejaculation.  Many men report that they got immediate results with honey and nigella.

Reduce anxiety

Sex is a mind game and any kind of stress or tension can snatch the victory. If you are in a stressful situation, it will be difficult to concentrate on your partner. To attain and maintain an erection is difficult without a peaceful mind. Try to leave all anxiety out of bed.

 And the most important is, don’t think too much about your performance in bed. Performance anxiety is one of the most common causes of erectile dysfunction and premature ejaculation. If you always think about “how long I will be able to play?”, you are probably going to lose the game.

To reduce anxiety, concentrate on physical sensations rather than performance. Light exercise, regular sleep, spending time on favorite hobbies may help to reduce stress. Talk to your partner, share your feelings with her.

Maintain a good relationship

Relationship issues outside the bed can lead to sexual dysfunction. If you are always in tit for tat with your partner, always criticizing each other, you may experience less pleasurable sex. It is normal for every couple to have some disagreement, debates, and conflicts in the relationship.  These are parts of our life. But don’t let those last longer. Talk with your wife, try to finish all the arguments before going to bed. Build up a loving relationship. Try cooking a new dish together, go for walking or hiking, a new sport, etc. These will help you to get more connected which will help you in bed to get more intimate.

Sleep adequately

Sex is an energy expending activity. You can’t do it perfectly when too much tired. Different studies showed significant connection between insomnia and sexual function. It is also found that people with poor sleep quality have low levels of testosterone. And testosterone is the principal sex hormone for males. Lack of this hormone leads to decreased libido and poor sexual function. Try to sleep at least 6 hours every day.

Talk freely with partner

If you are anxious about your performance or sexual health, talk freely with your partner. The support of your partner may help a lot to remove anxiety and unnecessary fear. She may even suggest a better way to make the moments more enjoyable. Also, talking about sexual fantasies can make sex more exciting.

Special tips to improve performance:

Now, you know how to improve your sexual health. In this part, we will discuss a few more special tips to improve your performance in bed. Read this carefully and  try to follow each of these. These 7 tips are being discussed separately because you will get quicker results.

Concentrate on your partner

Many men forget about the desire of their partner during sex. But, sex is not a one-way street. Concentrate on your wife during intercourse. Your objective should be giving her full pleasure, not only attaining self-satisfaction. Focusing on your partner will also help you get aroused easily. And during a heated moment, you will be able to slow down. Thus, pleasure can be prolonged.


Sex is not only about penetration, as many guys think. Foreplay like kissing, touching, sucking, etc, can improve sexual experience. It is more important for women. You will get highest psychological satisfaction if you can reach your wife to orgasm. But, research says that, without proper foreplay, only 18% women can attain orgasm from intercourse. You will be recognized as a strong performer to your wife, only if she orgasms regularly. So, spend enough time on foreplay.

Pause and play technique

This is a very effective trick for men to last longer in the game. The technique is simple. When you feel that you are going to end, ejaculation is imminent, stop pushing up. Take some deep breaths, divert your concentration to something else. For example, you may think about world politics or football leagues for a few seconds(sounds funny but useful). Within a few moments, you will feel that the intensity is reduced. However, don’t get too distracted to lose the erection. Now, start again and repeat the process. You can prolong the session even for hours.

Kegels exercise

You might have heard this exercise. It is a special exercise of the pelvic floor muscles involved in erection. By strengthening these muscles, you will be able to delay ejaculation and play for a longer period. Follow the steps described below:

  • To identify the muscles, try to stop urination for a moment at the midway. Feel the muscles which are squeezed to stop micturition. Don’t do it with a full bladder.
  • Now you have identified the muscles. When not urinating, try to contract those muscles for 10 seconds. Then relax for 10 seconds, and contract again for 10 seconds.
  • Repeat the cycle 10 times in the morning and evening.

Thus you will get control over the muscles and ultimately get more stamina for prolonged sex. A study showed that pelvic floor exercise and lifestyle change improved sexual dysfunction in more than 74% patients.

Play regularly

You must have heard the proverb “practice makes a man perfect”. Even Leonel Messi will not be able to play good football if he doesn’t practice regularly. It’s true for all of us, for every task. And sex is not an exception. The more regularly you do it, the more you will learn. Day by day, you will learn to control yourself and play longer.

Another point is, if you go for sex after a long duration, you will definitely be more excited. Your nerves will be stimulated easily. Your testis will be full of semen. All of these will facilitate early ejaculation. Many people suggest masturbation to overcome this problem. But, there is a lot of controversy regarding the merits and demerits of masturbations. Why should you go for that when you have a hot, lovely wife? If you are getting closer after a long time, you can go for a second attempt. Talk to your partner beforehand. The first episode may be shorter, but the second episode will definitely be a long one.

Change your style and environment

It is not uncommon to feel sex as a routine work, after few years of marriage. Try to bring some change in your relationship. We are not talking about changing partners, we are talking about bringing something new in your relationship. Try to do it in different locations, in a different position. Try going for a honeymoon-like tour.  It may help you to regain the excitement like newly married couples.

Get treated for other diseases

Many diseases like diabetes, cardiovascular disease, sexually transmitted diseases may affect sexual health. If you have any of those, get treated first. Especially diabetes is a silent killer, it may affect sexual health severely if untreated.

In the end, remember that articles from the internet can never be an alternative to doctor. These tips will definitely help you if followed perfectly. In most cases, sexual dysfunction can be overcome without drugs. But if you are from the few unfortunate guys, there may be an underlying pathology. In that case, you may need medications to get a cure. So if you find that there is no improvement even after trying all tips, don’t delay visiting the nearest doctor.

That’s all from me at this moment. Thanks for reading with patience.