If you're wondering how to last longer in bed, you're not alone. Premature ejaculation (PE) means ejaculating sooner than you or your partner would like, and occasional episodes are common and not a cause for concern.1 European guidelines put PE at 20% to 30% of men, yet few seek treatment.2
The good news is there's plenty to try. Some options are free and you can start today. Others involve a spray or a prescription medicine. Here are seven tips to help you last longer in bed.
If it keeps happening or it's getting you down, you don't have to put up with it. A pharmacist or GP can help.
How do you last longer in bed with the stop-start technique?
Stop-start is the simplest place to begin. The NHS calls it the stop-go technique. You pause before you reach the point of no return, wait until the urge settles, then carry on.3
The NHS suggests practising during masturbation first. Once you feel more confident, you can use it during sex, stopping and starting as needed.3
It takes practice, so think of it as a skill you build rather than a quick fix.3 The British Society for Sexual Medicine reports that start-stop exercises combined with education and mindfulness can improve PE symptoms and distress.4
One attempt won't tell you much. Give stop-start a proper go before you decide whether it works for you.
Does the squeeze technique work?
The squeeze technique is stop-start with an extra step. Stop before you ejaculate, then squeeze the head of your penis for 10 to 20 seconds. Release, wait about 30 seconds, then start again. Repeat this several times before you let yourself ejaculate.3
Like stop-start, it takes a lot of practice, and the NHS describes learning it during masturbation first.3
Both techniques suit men who would rather avoid medication. The British Society for Sexual Medicine says the evidence for long-term benefit is limited, though, so they can work best alongside other options.4
Can pelvic floor exercises help you last longer in bed?
Pelvic floor exercises, sometimes called Kegels, train the muscles you'd use to hold in wind or stop passing urine. To find them, tighten your back passage as if holding in wind, while imagining you're stopping the flow of urine.5
Do not practise by stopping your urine midstream, as it can interfere with how your bladder empties.5 A routine uses slow holds and quick squeezes. Work up to 10 of each, three times a day, and expect improvement to take 3 to 6 months of regular practice.5
Small studies have reported that some men gain more control with pelvic floor exercises, but the evidence is limited.4 Our guide to pelvic floor exercises for premature ejaculation covers the full routine and the research.
Do not test your technique by stopping your urine midstream. Imagine the squeeze instead.
How do you deal with sexual performance anxiety?
Worry can make things harder. The NHS lists anxiety about sexual performance as a psychological cause of PE, alongside stress, depression and relationship problems. It's especially common at the start of a new relationship or after earlier performance problems.1
Physical causes are possible too, including prostate problems, thyroid problems and recreational drug use.1 If PE has come on suddenly, it's worth getting checked.
“Premature ejaculation is common, and it's worth getting advice if it keeps happening or bothers you. Anxiety, stress and depression can all play a part, and so can physical causes such as thyroid or prostate problems. A pharmacist or GP can help you work out where to start.
Ana Carolina GoncalvesSuperintendent Pharmacist
Psychosexual counselling is another option. A therapist works with you, and with a partner if you have one, on sex-related problems.3 These approaches aim to build confidence and reduce anxiety, although the evidence for them is limited.4
Anxiety is a common part of the picture. Talking it through, with a partner or a counsellor, is a good place to start.
Do numbing sprays and thicker condoms help you last longer?
A thick condom can reduce sensation, and the NHS suggests trying one for PE.1 You'll find options in our condoms range. Numbing sprays and creams work in a similar way, using a local anaesthetic such as lidocaine to reduce sensation.1
STUD 100 is a lidocaine spray licensed to reduce sensitivity of the penis before sex, as a way of delaying ejaculation.6 The leaflet says to use 3 to 8 sprays on the head and shaft 5 to 15 minutes before sex. Use the smallest amount that works, and do not use more than 24 sprays in 24 hours. Wash it off after sex.6
Lidocaine can pass to your partner during sex. Avoid STUD 100 if your partner is pregnant, and if you're trying for a baby, either avoid it or wash it off thoroughly just before sex.6 Do not use it on broken or inflamed skin, and stop using it if you get a rash or irritation. It should not be used repeatedly for more than 3 months without medical supervision.6
Check with a pharmacist before combining STUD 100 with a prescription PE treatment.
Partner pregnant or trying for a baby? Speak to a pharmacist before using a lidocaine spray.
What can you do before and during sex to last longer in bed?
A few small changes cost nothing. The NHS suggests masturbating an hour or two before sex.1 It also suggests having your partner on top, so they can pull away when you're close to ejaculating.1
These are easy to try tonight, and none of them need a prescription.
When should you ask about prescription treatment?
If self-help isn't enough, ask a pharmacist or GP about prescription treatment. The British Society for Sexual Medicine says medicine is usually the first option for lifelong PE, meaning PE you've had since you first became sexually active.4 With acquired PE, which starts later, treating any underlying cause matters most.4
Priligy (dapoxetine) is a short-acting SSRI.2 It's the only oral medicine licensed in the UK for PE.4 It's licensed for men aged 18 to 64, and a prescriber has to check you meet the licensed criteria first. These include marked distress and PE in most attempts over the past 6 months.7
You take it on demand, 1 to 3 hours before sex, and not more than once every 24 hours.7 A prescriber should review it after the first 4 weeks (or at least 6 doses), and at least every 6 months after that.7 The very common side effects are dizziness, headache and nausea, so speak to your prescriber if they bother you.2 Do not take it with alcohol, other antidepressants or ED tablets such as sildenafil, and tell your prescriber about every medicine you take.7
You can ask your GP about it, or have an online consultation with a prescriber, such as the one at Pharmica. They'll check it's suitable for you. For a full explanation, read how Priligy works for PE, or compare your PE treatment options.
Wondering about ED tablets? Some doctors prescribe ED tablets such as sildenafil for PE, which is outside their licence.1,4 Read our guide on whether Viagra can help you last longer.
Do not mix Priligy with other medicines on your own, including other PE treatments. Always check with a prescriber first.
When should you see a GP about premature ejaculation?
Speak to a GP or pharmacist if:
- It happens regularly, or it's affecting your confidence or your relationship
- It has started suddenly, or comes with other symptoms such as erection problems
- Self-help options haven't made a difference after a few weeks
- You'd like to talk through prescription options
If you also have erection problems, the British Society for Sexual Medicine advises treating those first.4 PE is common, and there are treatments that can help.1
Frequently asked questions
How can I last longer in bed without medicine?
Start with free techniques. The NHS suggests the stop-start and squeeze methods, masturbating an hour or two before sex and using a thick condom. Pelvic floor exercises are another option, although the evidence is limited. All of these take practice, so give them time. If you're still struggling after a few weeks, speak to a pharmacist or GP.
Does performance anxiety cause premature ejaculation?
It can contribute. The NHS lists anxiety about sexual performance as a psychological cause of PE, alongside stress, depression and relationship problems. It's especially common at the start of a new relationship or after earlier performance problems. Talking to your partner and psychosexual counselling can help. If PE is persistent or distressing, speak to a GP.
Can premature ejaculation be cured permanently?
It depends on the type. PE that started recently often improves when the cause, such as anxiety or another health condition, is treated. PE you've had since you first became sexually active is more likely to be long-term. Medicines and sprays only delay ejaculation while you use them, so PE tends to return when treatment stops. A prescriber can talk through your options.
How long do pelvic floor exercises take to work for premature ejaculation?
Building pelvic floor strength can take 3 to 6 months of regular practice, so give it a few months before judging the results. Work up to 10 slow holds and 10 quick squeezes, three times a day. The evidence for PE comes from small studies. If you see no improvement after a few months, speak to a GP.
Is premature ejaculation treatment available without a GP visit?
In some cases, yes. A numbing spray such as STUD 100 doesn't need a prescription, and a pharmacist can advise you. Priligy (dapoxetine) is prescription-only, so a prescriber must check it's suitable for you first. That can be done through an online consultation, such as the one at Pharmica, or through your GP.
References
- NHS. Ejaculation problems. NHS website; 2023. nhs.uk
- National Institute for Health and Care Excellence. Premature ejaculation: dapoxetine. Evidence summary ESNM40. NICE; 2014. nice.org.uk
- NHS. Can premature ejaculation be controlled? NHS website; 2023. nhs.uk
- Hackett GI, Kirby M, Schartau P, et al. British Society for Sexual Medicine (BSSM) Position Statement on Premature Ejaculation. World Journal of Men's Health. 2025;43(3):510-522. doi:10.5534/wjmh.240262
- North Bristol NHS Trust. Pelvic floor exercises for men. North Bristol NHS Trust; 2024. nbt.nhs.uk
- Pound International Ltd. STUD 100 Desensitizing Spray for Men: Summary of Product Characteristics. stud100.co.uk; 2024. stud100.co.uk
- A. Menarini Farmaceutica Internazionale. Priligy 60 mg film-coated tablets: Summary of Product Characteristics. MHRA; 2021. mhraproducts4853.blob.core.windows.net
This article is intended for informational purposes only and does not replace professional medical advice. Always read the patient information leaflet supplied with your medication and speak to a healthcare professional if you have specific concerns.