9 things that can improve stamina in the bedroom

Sex is an important part of many healthy relationships. Though many strive to give their best performance in the bedroom, sometimes, factors out of their control can prevent them from delivering an experience applaudable to their partner.

Although this may be discouraging to some and even more familiar to others, lacking stamina in the bedroom doesn't have to be your story forever. Lack of stamina is not irreversible and with the proper practice and care, you can be on your way to surviving and thriving in bed like you've always dreamed of doing. And, it's easier to get to that point than you think.

Here are nine things that you can do to help improve your stamina in the bedroom.

Drink more coffee.

Although reports have claimed that drinking coffee can have potential health risks, relationship therapist and sex expert Dr. Paul Hokemeyer told INSIDER that it actually could be good for your sex life.

"Caffeine is a wonderful, safe legal stimulant," he said. "It’s been proven to increase blood flow to all organs of our bodies — including our sexual organs. As this relates to the penis, caffeine causes the arteries to relax and allow the blood to flow into the penis more efficiently."

Get a little more active.

If sex is the only exercise you partake in weekly, you might want to re-think that. According to Dr. Hokemeyer adding just a few minutes of cardio to your routine per week can help up your stamina.

"The better physical shape you're in, the better you'll be able to sexually perform," he told INSIDER. "Gaining these benefits doesn't require Olympian efforts. Moderate exercise — 20 minutes three times a week — is all you need to win the gold in the bedroom."

Practice yoga.

Practicing yoga may be a way to get your limbs loose and flexible, but it can also provide long-term benefits for men, too.

"For men who struggle with premature ejaculation, yoga is a wonderful way to extend your holding power," said Dr. Hokemeyer. "It also makes you are more sensual mate who views sexual encounters as a journey rather than a destination."