8 Ways To Increase Your Sexual Performance In Bed

Sex is an important part of every relationship, however, it plays a significant role for every couple. It is also said that sexual acts allow the partners to relate more emotionally, physically and mentally to one another. However, some couples might avoid having sex and there may be many reasons for it including:

  • Emotional trauma
  • Unmarried
  • Want to spend enough time together before participating in any sexual practices
  • Stress
  • Low libido or sex drive
  • Age
  • Physical trauma

How to increase sexual performance


Sexual Performance

One of the troubling factor for a couple maybe when one of them has a high libido or sex drive and the other has low libido. Sex can influence relationships and can lead to arguments, resentment, adultery and eventually divorce or breakups. 

Other than sex drive, there could be several factors that can affect sexual relationships. One may feel the need to make certain changes that can restore or reignite their drowning relationship. For this, you can adopt certain habits or change your routine and habits to reignite that spark which is lost between you and your partner, including:

  • Foreplay 

Sexual pleasure may be achieved through different tricks and techniques for both genders. When we talk about sex, men and women may not be on the same page as the other. Men always have an orgasm when they indulge in sexual intercourse, whereas it is not necessary for women. 

This is why foreplay plays an important role as women take longer [than men] to get up to the level of excitement required to have an orgasm. A man can be aroused easily by even thinking about sex, but for women, sex is not enough, foreplay serves a physical and emotional purpose, helping to prepare both the mind and the body. Indulging in a 20-30 minute foreplay before sex can help to improve your sexual performance.

  • Start-stop technique

The start-stop technique is a great way to last longer during sexual intercourse. Any time you feel like you are about to have an orgasm, try to stop for a while. Taking a long deep breath and beginning slowly again then avoiding ejaculation as long as you want. This method will train the body to avoid ejaculation and to make the man feel relaxed, even during vigorous sexual activity, without ejaculation.

  • Managing stress or anxiety level 

Many times, stress or anxiety due to emotional, physical or mental trauma can have a great impact on the relationships and deteriorate your sexual performance. Furthermore, one may be anxious about how he is going to perform sexually which can make them nervous and result in less excitement or arousal. 

Stress raises the heart rate and increases blood pressure, negatively impacting sexual performance. Psychological tension may also impact the achievement or attainment of an erection. 

Exercise is an ideal method of stress control and health changes. You can also relax by talking to your partner about tension and at the same time improving your relationship. Engage in regular cardio, talk to your partner about it, eat healthy, get enough sleep, concentrate on physical sensations rather than about how you are performing.

  • Eat healthy

As a famous proverb says – we are what we eat, this is true. Your eating habits can improve your health or deteriorate it. Include more vegetables, meat, eggs, fruits and dairy products in your diet. 

Try to eat healthier food and lesser junk. Include onion and garlic, as they can help boost blood circulation. Bananas are rich in potassium and also beneficial for sex drive. You should also try to include spices, food rich in omega-3 fatty acid, and protein. Healthy food and lifestyle can enhance your health and help you in your performance in bed.

  • Quit your bad habits

Smoking and alcohol are said deteriorate not only your health and well being but also your sexual performance. Studies suggest that consumption of alcohol can improve blood circulation but too much of it can be fatal. Stimulants have been related to impotence and narrowed blood vessels. 

The first step to boost efficiency is by cutting down or avoiding smoking. Replacing bad habits with healthier ones will lead to sexual wellbeing, improve your sexual performance and can even save a relationship from breaking at times.

  • Me time

You may have to take a little me time if you notice that you don’t last as long as you want in bed. Sex more often is the best way to increase your longevity, but masturbation can help on your way if you don’t have a steady partner. 

If you do, consider adjusting your technique of masturbation and concentrate more on arousal for the entire body. Slow down or pause and wait a few seconds before you resume, every time you are about to come. 

  • Spice things up

If you and your partner have been engaged in the sexual act for a long time, sex may start to feel like a routine than excitement or an act of passion. Therefore, it may be hard for one to stay focused, concentrate or feel excited about it. 

However, one can and must try to arouse and provoke their sexual relationships by exploring new things and ways of engaging in a sexual act, to make it more exciting. One must talk to their partners about their sexual fantasies which can give them to connect more physically and emotionally. One can also add certain props. Try changing your location other than the bed. 

  • The magic of communication

The key to every successful relationship is communication. Communication can help improve not only your emotional understanding and interaction but it will also let your partner know about your sexual desires or fantasies. Speaking freely can significantly improve sexual experiences. Communications based on emotions rather than on shame can allow couples to overcome problems in relationships. 

If issues related to sex have created tension or worry, it is best to bring this up with a partner. Working together on a solution can help a man to feel less isolated and address any concern or guilt due to unsatisfactory performance. A partner may be able to ease fears about sexual dysfunction, and they may have practical suggestions. 

Certain issues outside the bedroom can contribute to sexual dysfunction. For example, if your partner criticizes your performance in bed, you can feel anxious during sex and experience less satisfaction and arousal or excitement which can lead to poor performance. 

This can also affect your relationship and lead to frustration. Some may even approach for some outside help like sex therapies. However, a lot of people do not feel comfortable talking about it. Following the above- mentioned ways to increase sexual performance can make a huge difference in your relationship with your partner and your life.