Getting an erection is a deceptively complex process. Erectile function requires coordination between your brain, blood vessels, and nervous system. When you’re multitasking in the heat of the moment, it’s a miracle that erections happen at all!

Of course, it’s totally normal to have some difficulty getting an erection every now and then. There are so many factors that go into sexual performance. However, if you keep having trouble getting hard enough for sex, you’re dealing with a case of erectile dysfunction.

Erectile dysfunction is a widespread condition affecting over 30 million men in the United States. It’s a condition that becomes more common as you age. About 40% of men will have some experience with erectile dysfunction by the time they are 40.

ED has many causes and just as many treatment options. Sometimes, ED can be treated with simple lifestyle changes. In other cases, prescription medication may be needed.

This article will detail some natural methods you can use to get a harder, stronger erection and fight off ED. These tweaks can improve your sex life, as well as your overall well-being.

How to get a harder erection

There are several self-care strategies you can use to get harder erections.

These include:

1. Talking to your partner about your sex life
   
2. Getting regular exercise
   
3. Eating a healthy, balanced diet
   
4. Getting enough sleep
   
5. Cutting your tobacco and alcohol use
   
6. Managing your stress
   
7. Strengthening your pelvic floor muscles
   
   

These methods are supported by healthcare providers and peer-reviewed clinical studies as effective treatments of ED. Lifestyle plays a fundamental role in sex health and erectile function. Adopting some (or all) of these habit changes can give you results without medication.

Let’s take a deeper look at what you can do to get a harder erection.

Erection problems are sensitive subjects, but that does not mean you should avoid them. Emotional and psychological factors can cause sexual dysfunction, like performance anxiety.

Open discussions about your sex life are a fundamental part of a healthy relationship. Whether you are experiencing ED or boredom in the bedroom, both you and your partner should communicate about your sexual needs and desires

Even if the subject is hard to broach, breaking that ice can ease tension. Try new positions, games, or activities to add some spice to your sex. Be open about what you like and want, and be receptive to your partner’s likes and wants.

If dysfunction continues, talk to a mental health care provider. They may offer cognitive-behavioral therapy or mindfulness practices to get to the psychological root of your issues. They also may suggest couples counseling for you and your partner.

Trust and communication are essential components of great sex. Discussing your sexual performance with your partner will help you both get on the same page and prevent any sex-related stress.

Poor blood flow is one of the most common causes of erectile dysfunction. Your heart needs to pump blood to the penis to get it hard for sexual activity. Inactivity raises your risk of high blood pressure, narrowed blood vessels, and heart disease, which makes this job harder.

Regular physical activity improves sexual function. A Harvard study showed that aerobic exercise like brisk walking led to a 41% drop in risk for ED.

The CDC recommends that adults get at least 150 minutes of moderate-intensity aerobic physical activity per week. If that sounds like a lot, it’s not. It comes out to just over 21 minutes per day.

The CDC also recommends adults get at least 2 days of muscle-strengthening activity. This could be lifting weights, bodyweight exercises, or heavy-duty yard work. Strength training has also been shown to improve testosterone levels. Low testosterone has been linked to erectile dysfunction and low sex drive. Encouraging your body to release more testosterone won’t fix ED, but it can help you boost your sex drive and protect your erections.

Regular exercise can improve your sexual health while preventing obesity and cardiovascular disease. If you do not work out often, talk to a healthcare provider about how to begin. They can offer tips and suggestions based on your health history. Getting guidance on an exercise routine can help you avoid injury and burnout.

High blood pressure and high cholesterol are risk factors for many health conditions, such as obesity and type 2 diabetes. They are also closely associated with erectile dysfunction. A healthy diet helps keep blood pressure down and blood vessels open, making it easier for blood to flow throughout the body. This wards off heart-related health problems while reducing your risk for ED.

The Mediterranean diet, for one, has been shown to improve erectile function.

This diet consists of food such as:

• Fruits (especially berries)
  
• Vegetables (especially leafy greens)
  
• Whole grains (like oatmeal)
  
• Nuts
  
• Legumes, peas, and beans
  
• Moderate amounts of fish
  
  

Prioritize the foods above while reducing your intake of red meat and dairy products. Additionally, you should cut back on high-fat, high-sugar, or heavily processed foods. These foods are often lacking critical nutrients and can contribute to increased blood sugar and cholesterol levels. Over time high cholesterol and blood sugar can narrow blood vessels, making it hard to get an erection.

Adopt a healthy diet to fight off the underlying causes of ED and prevent other health problems.

Poor sleep and sleep disorders have been linked to erectile dysfunction. Not getting enough sleep can also cause you to develop plaque in your arteries (atherosclerosis). This can affect erections.

Aim for 7-8 hours of sleep per night.

Improve your sleep quality by:

• Turn in and wake up at the same time every day
  
• Make sure your sleep environment is dark and quiet
  
• Turning off all screens (yes, including your phone) at least 1 hour before bed
  
• Keep your room at a comfortable temperature
  
• Limit the amount and length of time you spend napping
  
• Avoid drinking caffeine late in the day
  
• Consider taking melatonin supplements 1 hour before bedtime
  
  

If you still have problems getting to sleep or staying asleep, get medical advice from a healthcare provider. They may offer additional sleep hygiene tips or may screen you for a sleep disorder like sleep apnea.

If you smoke, quit. Smoking wreaks havoc on your heart, your brain, and just about every internal organ you can think of. It seriously affects your cardiovascular function, making it hard for blood to get to the penis during sexual activity. Nicotine, in particular, inhibits the effectiveness of nitric oxide, a chemical that opens up blood vessels.

You should also curb your alcohol intake. Alcohol’s effect on sexual performance isn’t a myth of men’s health. Drinking excess amounts of alcohol can lead to low sex drive and impaired sexual performance. Chronic alcohol abuse can also cause increased blood pressure, poor sleep, and other barriers to strong erections.

If you are struggling to reduce your tobacco or alcohol use, talk to a healthcare provider. They may recommend medication or lifestyle therapies to help you cut back on your consumption. This can improve your sexual performance while preventing serious health complications.

Sexual dysfunction is a common side effect of chronic stress. Stress releases a hormone called cortisol. Elevated cortisol levels can affect testosterone levels and sexual responsiveness in men.

Some tips to manage stress include:

• Get regular exercise
  
• Eat a healthy diet
  
• Get plenty of sleep
  
• Reduce tobacco, alcohol, and substance use
  
• Practice deep breathing
  
• Use guided meditation
  
• Manage time spent on social media
  
• Connect with others
  
  

Reducing stress can improve your sex life.

Decreasing cortisol levels also lowers your risk of conditions such as:

• High blood pressure
  
• High cholesterol
  
• Heart disease
  
• Substance abuse
  
• Overweight or obesity
  
  

Kegel exercises are not just for women. You need some musculature in the pelvic floor to get hard, long-lasting erections. Muscles keep blood from flowing out of the penis when it is erect. Keeping these muscles strong is easy to do, and may help reverse erectile dysfunction.

Here’s a Kegel exercise to try:

• Lie on your back with your knees bent and pointed upwards. Your hands should be flat on the floor.
  
• Imagine that you are trying to stop the flow of urine midstream or attempting to prevent passing gas. The muscles you engage for these actions are your pelvic floor muscles.
  
• Contract (squeeze) these muscles for five seconds, then release.
  
• Do this eight to ten times. This is a set. Do three to five sets of this exercise per day.
  
  

Kegel exercises strengthen the muscles that keep blood in the penis while it is erect. These exercises can also help prevent premature ejaculation.

When to see a doctor

Chronic erectile dysfunction can be a canary in the coal mine for other health problems. If you continue to have a hard time getting hard, you should talk to a doctor for targeted ED treatment. They may recommend lifestyle changes like those listed above. If these methods are still not proving effective, they may prescribe a form of ED medication.

The most common type of ED pills are known as PDE5 inhibitors. These drugs improve blood flow to the penis, making it more responsive to sexual activity.

Examples of ED medication include:

• Viagra (sildenafil)
  
• Cialis (tadalafil)
  
• Levitra (vardenafil)
  
• Stendra (avanafil)
  
  

Follow your doctor’s orders regarding when and how to take these drugs. If you experience any side effects, let them know immediately.

How Sesame can help

Don’t wait to get help for ED. Book an online doctor’s appointment on Sesame today to discuss your sexual health with a licensed healthcare provider. These discreet and convenient visits offer an opportunity to address your concerns and discuss potential treatment options for your condition.

Sources:

• A Angelis, K Aggeli, I Dimitroglou, N Ioakeimidis, C Georgakopoulos, K Zisimos, K Aznaourides, V Kakiouzi, A Verveniotis, C Crysochoou, A Synodinos, A Krommydas, E Tsiamis, C Vlachopoulos, K Tsioufis. (2021). xercise capacity benefit in relation to endogenous testosterone, coronary and central vascular physiology, and the Mediterranean regime in hypertensive males with erectile dysfunction. European Heart Journal.
  
• Arackal, B. S., & Benegal, V. (2007). Prevalence of sexual dysfunction in male subjects with alcohol dependence. NIH.
  
• Craig, B. W., Brown, R., & Everhart, J. (1989). Effects of progressive resistance training on growth hormone and testosterone levels in young and elderly subjects. NIH.
  
• Dorey, G., Speakman, M., Feneley, R., Swinkels, A., Dunn, C., & Ewings, P. (2004). Randomised controlled trial of pelvic floor muscle exercises and manometric biofeedback for erectile dysfunction. NIH.
  
• Gamage, A. U., & Seneviratne, R. A. (2021). Physical inactivity, and its association with hypertension among employees in the district of Colombo. NIH.
  
• Heruti, R., Shochat, T., Tekes-Manova, D., Ashkenazi, I., & Justo, D. (2005). Association between erectile dysfunction and sleep disorders measured by self-assessment questionnaires in adult men. NIH.
  
• Mallory, A. B., Stanton, A. M., & Handy, A. B. (2019). Couples' Sexual Communication and Dimensions of Sexual Function: A Meta-Analysis. Journal of sex research.
  
• Rahardjo, H. E., Becker, A. J., Märker, V., Kuczyk, M. A., & Ückert, S. (2023). Is cortisol an endogenous mediator of erectile dysfunction in the adult male?. NIH.
  
• Rizk, P. J., Kohn, T. P., Pastuszak, A. W., & Khera, M. (2017). Testosterone therapy improves erectile function and libido in hypogonadal men. NIH.