Do you want harder erections that last longer? If so, you may be able to achieve these goals with dietary and lifestyle changes, along with medications and supplements.

However, it may also be necessary to communicate with your partner and address any emotional or psychological factors that may be blocking your ability to get or stay hard.

In many situations, ongoing erectile issues are just symptoms of a more serious medical or emotional problem. While this is true, there are steps you can take to improve your situation.

Keep reading for some tips that may help you achieve the hard erection you desire.

Discuss the Problem with Your Partner

The only way to ensure your partner knows how you feel and what you are experiencing is to talk to them. You can use this discussion to talk about your boredom, discontents, or anxieties related to your sex life.

Some tips that can help you have a productive and healthy conversation include:

Avoid Extremes

Remember that being dissatisfied with your sex life doesn’t mean you are dissatisfied with your relationship or partner. Try to avoid these types of extremes.

Make sure you spend time reassuring your partner. Having a conversation about your sex life does not mean your relationship is over. In many cases, you may just need to add a bit of spice into the bedroom.

Consider Media Consumption

In many cases, sexual behaviors are learned from the media you watch and consume. This includes both negative and positive depictions of different sexual activities.

Remember, what you believe sex is supposed to be may not be exactly what you are your partner want or need.

Timing is Important

When talking to your partner, don’t try to multitask. You don’t want to make them feel unheard during this type of conversation.

Use a Cock Ring

Using a cock ring can help you stay hard. This is an O-shaped toy that is placed around your penis. When in place, it helps to keep blood in your shaft, where it should be to keep you hard.

Cock rings also help prevent cases of venous leakage. This is a type of erectile dysfunction, and you can read this article to learn more about it.

There are four types of cock rings to consider, which include:

  • Solid rings
  • Vibrating rings
  • Stretch rings
  • Adjustable rings

Sometimes trying different options will help you find the one that best suits your needs.

Reduce Stress

Stress can cause some cases of erectile dysfunction and other sexual performance problems. If you are stressed, your body will change at a hormonal level. It also increases cortisol production.

When this happens, it can affect everything from your ability to think critically to whether you can get or keep an erection.

It is a good idea to find ways to reduce your stress, and you may find that it helps you with performance in the bedroom.

Eat a Healthy, Balanced Diet

It is important to eat a diet that supports your heart health. Doing this will also be beneficial for your penile health.

Some studies claim following the Mediterranean diet may help improve or maintain erectile function.

It has been proven that the same risk factors that lead to heart disease, such as high blood pressure and obesity, may increase the possibility of erectile dysfunction. Following a Mediterranean diet means you eat:

  • Nuts
  • Olive oil
  • Vegetables and fruits
  • Moderate amount of fish
  • Beans, peas, lentils, and legumes
  • Whole grains
  • Moderate amount of alcohol
  • Low amounts of meat and dairy
  • Minimal amounts of candy

Following this diet consistently over a few months may be beneficial and help you achieve harder erections.

Spice Things Up in the Bedroom

Before making changes that are too drastic or long-term, consider spicing things up in the bedroom. Some ways to do this include:

Try New Positions

Consider new positions when in the bedroom. You could try it from behind or lying on your side. Switch things up as much as possible and be adventurous.

Use Sex Toys

Anal beads, butt plugs, penis rings (mentioned above), handheld vibrators, and more can be fun ways to spice things up. These are used to stimulate the anus, clitoris, or penis and make sex more enjoyable for you both.

Sexual Contact and Anticipation

You should touch one another often and build anticipation for sex. Use your mouth and hands and make things steamy before going to the bedroom.

Kegel Exercises

The muscles in your pelvic floor play a huge role in sexual activity and enjoyment. Contracting the pelvic floor muscles, which is called Kegels, helps produce an increase in penis pressure and penis rigidity.

Kegel exercises involve contracting and releasing the muscles of your pelvic floor. If you do these enough, they can help to strengthen the erections you have.

Engaging in these exercises also helps with “penis rehabilitation.” Similar to what you would do after knee or shoulder surgery, when you may go to a physical therapist to strengthen the muscle, this applies to your penis.

Avoid Porn

If you watch porn, it can harm your sexual performance. Recently, a new phenomenon has been seen, where healthy men find it almost impossible to perform when they are with their partners.

The official name for this is “porn-induced erectile dysfunction.”

This occurs when your porn-watching habits begin to interfere with different parts of your brain that are related to reward sensitivity. Over time, this may impact your sexual performance and reduce the response in your brain to sexual stimulation.

To avoid this situation, you should limit or eliminate porn consumption. This may help you improve your sex life significantly.

Exercise Regularly

Studies have proven that exercise can help improve sexual responses. If you don’t exercise, it can negatively impact your erectile function.

Exercising will also help to increase the blood flowing to your penis and the rest of your body. It is best to get around 30 minutes of physical activity per day.

Reduce Your Alcohol Consumption

If you drink heavily, you have a higher risk of sexual dysfunction.

Usually, just one or two drinks won’t be a problem. In fact, at this level, it can reduce your risk of erectile difficulties.

However, there is a link between the number of drinks you have and how often you deal with sexual performance issues.

Stop Smoking

Smoking is known to cause impotence. There is also some evidence that shows smoking can impact the strength and size of your erection.

Smoking causes damage to the blood vessels and can impact penile tissue. Over time, it will become less elastic and keep it from stretching.

Get More Sleep

If you have a lot going on, it is likely you aren’t getting enough sleep. In fact, most adults don’t get the recommended seven hours of sleep each night.

Sleep-deprived men may impact the quality of their erection. That’s because sleep and stress are linked. Also, not getting enough sleep may result in lower testosterone production, leading to ED cases.

Sleep is essential if you want to maintain an optimal level of sexual performance. Try to get seven to nine hours a night. This is particularly important if you have a busy routine during the day.

Use Supplements

Some supplements can help to improve your erections. Some to try including bitter orange, I-theanine, or sage, which all reduce anxiety.

Another option is ginseng, which boosts nitric oxide and increases your overall erection size. Yohimbe will help increase sexual arousal.

Ask Your Doctor About Medications

You can use medications to help you get and maintain an erection. Some of the most popular include Viagra, Cialis, Levitra, and Spedra.

You can speak to your doctor to see if these may help with your erection issues.

Now You Know How to Get Harder Erections

If you want to get and keep harder erections, try the tips and information above. With these tips, you can enjoy your sex life more and avoid not being able to perform.

While there is no magic cure, and a process of trial and error may be required, the above tips have been proven effective for many men. Now is the time to try one or all of these to see if they help you with your erection issues, too.

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