How to Shorten Refractory Period

How to Shorten Refractory Period in Men

We’ve all been there. You’re in bed with your partner, panting, sweaty, and ready for round two. Your brain is ready to rock, but your body just...literally can’t.

If you’ve ever wondered why your penis doesn’t have the limitless energy needed to keep up with your brain, we have a name for this often-disappointing tendency: the refractory period.

What is the refractory period? And why is it the natural enemy of your sexual desire? Like the Friday before a long weekend, the purpose is unclear to most, but we have some answers.

In this guide, we’ll cover:

• What the refractory period is

• What happens during the refractory period

• The typical length of the refractory period

• How to shorten refractory period

Because, after all, the point is to get back to the thing that put you in this refractory state in the first place — sex.

What Is the Refractory Period?

The refractory period is the time when it’s difficult — if not impossible — to get aroused again after you orgasm and ejaculate during sexual intercourse or masturbation.

It’s sometimes referred to as part of the “resolution” phase of the body’s sexual response cycle — that sharp transition where things go from “hot and heavy” to “I wonder what’s on TV.”

After you orgasm and ejaculate, your nervous system signals your penis to return to a flaccid state, and your level of interest in sex usually goes from intense to virtually non-existent. During this period, you won’t get aroused, nor will you spend much time thinking about sexual activity.

You’ve undoubtedly experienced this countless times, but there’s a lot more going on than being hungry or sleepy.

The sexual response cycle has four phases:

• Excitement. During the first phase of the sexual response cycle, your heart rate quickens, and blood flow to your genitals increases.

• Plateau. In this phase, you’re physically ready for intercourse. The plateau continues until excitement starts to build just before you orgasm.

• Orgasm. This one is self-explanatory (we hope). Your sexual pleasure becomes more intense, and your heart rate and blood pressure reach their highest points. In this stage, you generally orgasm in response to sexual stimulation.

• Resolution. Your body slowly returns to its normal functioning. Your heart rate decreases, your penis becomes flaccid, and you feel simultaneously satisfied and exhausted. Part of the resolution phase is the refractory period, so it’ll be difficult or even impossible to get an erection and orgasm again.

Why Does the Refractory Period Happen?

Okay, it’s time for a hard truth. We actually have no idea why the refractory period happens.

One theory is that secretions of various hormones during and after orgasm — including oxytocin, serotonin, dopamine, and prolactin levels — play specific roles in limiting sexual arousal and preventing erection during the refractory period.

However, experts still aren’t entirely sure why the refractory period is a thing.

What Is the Average Refractory Period?

Now that you know at least a theory of how and why, we can discuss the more important question: How long does the refractory period last?

Unfortunately, there’s no specific answer to that question, either, because the refractory period can vary in duration from one man to another.

Some guys may have a short refractory period that lasts only a few minutes, while others might not feel interested in sex for several hours after orgasm and ejaculation.

Though there are some connections between these numbers and other factors, there’s little research on the topic.

Carrying out scientific research on the average refractory period isn’t particularly easy, after all — imagine asking hundreds of couples to monitor the amount of time that passes between rounds one and two.

Arguably, the more practical information is what can shorten or lengthen this period. That’s a topic on which we have more to share.

What Factors Affect the Refractory Period?

Here’s the hard-hitting truth, fellas: Some baseball players can handle doubleheaders, and some can’t. Some guys can squeeze in 36 holes, and some are lucky to make it through the back nine.

As a society, we know a ton about men’s health, from how erections work to the causes of issues like erectile dysfunction (ED) and premature ejaculation (PE). Why the refractory period happens, however, still isn’t one of those things.

There can be many variables involved in the equation of a refractory timetable, but three that may play a role are:

• Age. According to the International Society for Sexual Medicine, younger men may only need a few minutes to recover after sex. Meanwhile, it might take 12 to 24 hours for older guys.

• Cardiovascular health. Erections are all about healthy blood flow. When you feel sexually aroused, your penis becomes erect as blood flows into your corpora cavernosa — the two areas of soft, sponge-like tissue that form the bulk of your penis.

• The arousal factor. If you’re in the mood for sex, you might feel ready to go again in relatively little time. But if you’re tired or just not feeling in the mood, you may take longer to feel ready for round two.

All of these factors — in addition to the hormonal response that occurs in your body after orgasm — likely affect the amount of time it takes to recover after sex.

How to Shorten Refractory Period

We don’t know much about how or why the male refractory period occurs following sex. But there are very few proven, evidence-based strategies on how to decrease refractory periods.

Consider Erectile Dysfunction Medications

A possible option for shortening your post-orgasm refractory period is using medication for erectile dysfunction. That said, you should never use ED medications without a prescription simply because you want to have nonstop sex. These medications are for men struggling to get or maintain an erection regularly.

Oral ED medications belong to a class of drugs called PDE5 inhibitors, which work by increasing blood flow to your penis when you feel sexually aroused.

The U.S. Food and Drug Administration (FDA) hasn’t approved ED medications for reducing the refractory period, and studies on their effectiveness for this purpose are mixed.

Here’s a rundown of the research:

• A study published in 2000 examined the effects of sildenafil on 20 men’s recovery time after sex. One group took 100 milligrams of sildenafil, and the other took a non-therapeutic placebo. The men who took the sildenafil had a significantly shorter post-ejaculatory refractory period (2.6 ± 0.7 minutes) than those given the placebo (10.8 ± 0.9 minutes).

• In a different study of men with premature ejaculation, participants were given sildenafil or a placebo. Although sildenafil didn’t significantly improve ejaculatory latency (time to ejaculation), the men in the sildenafil group had an average post-ejaculation refractory time of around half that of the men in the placebo group.

• A 2005 study published in Urology concluded that while sildenafil has several benefits for sexual performance, it doesn’t appear to shorten the refractory period after ejaculation.

Currently, there are four ED treatments approved by the FDA. They include:

• Viagra® (sildenafil)

• Cialis® (tadalafil)

• Stendra® (avanafil)

• Levitra® (vardenafil)

All of these meds can be taken before sex for improved erections and, potentially, a shorter refractory period.

Try New Sex Positions, Toys, and Fantasies

Optimal sexual performance is all about stimulation and arousal. So to spice up your sex life and potentially shorten your refractory period, try something new.

After you finish round one, try new forms of foreplay or sex positions to make you feel aroused again and ready to go.

Break out a sex toy like a vibrator or prostate massager to enjoy new sensations that may excite you back into action.

Or, explore your erogenous zones — hotspots located all over the body that produce sexual pleasure when touched.

Try Edging

Even better than shortening the refractory period is to prevent it altogether. One way to do this is with edging.

Edging is a sexual practice of delaying orgasm. When a person edges, they bring themselves to the very “edge” of climax but then stop sexual stimulation before orgasm. This allows them to extend the duration of sexual activity and potentially intensify their orgasm.

Before you try edging with your partner, feel free to enjoy a few practice rounds solo.

Do Your Kegels

Studies show that strengthening pelvic floor muscles through Kegel exercises may help shorten the refractory period.

Here’s a discreet way to do your Kegels:

• Locate your pelvic floor muscles (they’re the ones you use to stop the flow of urine).

• Squeeze and hold them for five seconds.

• Relax your pelvic floor muscles.

• Repeat that process 10 to 20 times, three to four times a day.

Other Tips on How to Reduce Refractory Period

Beyond considering ED medications like sildenafil (generic Viagra) or tadalafil (Cialis), making some changes to your habits and lifestyle may help shorten your refractory period and enhance your sexual performance:

• Pay attention to your cardiovascular health. As mentioned, erections are all about how blood flows in the body. If you find it difficult to get hard again after sex (especially if you’re prone to ED in round one), focusing on your overall health (specifically, your cardiovascular health) may help. We’ve discussed these techniques in detail in our guide to improving blood flow during sex.

• Limit your alcohol consumption. Alcohol is closely linked with many forms of sexual dysfunction, including ED and low sex drive. If you’d like to enjoy round two as soon as possible, it’s best to avoid drinking excessively.

• Try to exercise and eat well. Generally speaking, staying active and maintaining a healthy body weight can do wonders for your sexual performance. Eating heart-healthy foods and reducing salt intake can majorly impact erectile function and sexual satisfaction. Leading a healthy lifestyle can also support balanced testosterone levels, mental health, and optimum overall health.

Our guide to techniques for a stronger erection lists even more tactics you can use to improve your sexual health and well-being.

Is It Safe to Shorten the Refractory Period Men?

As we said above, you shouldn’t take prescription medications like Viagra or Cialis simply to have endless rounds of sex. Always consult a medical professional first to see if you’re a good candidate for ED medications.

Also, be wary of gas station sex pills and supplements that promise to turn you into a sex god. Many of these products have hidden ingredients that can land you in a hospital bed instead of your own.

If you are struggling with erectile dysfunction, know that being unable to get or maintain an erection could be a sign of a bigger medical issue, such as: 

• Atherosclerosis

• Hypertension (high blood pressure)

• Type 2 diabetes

• Low testosterone (aka “low T”)

• Nerve damage

It may not be the easiest conversation to have, but discussing erectile difficulties with your provider is a crucial way to get to the root cause and identify any underlying conditions.

And if you’re trying to shorten the refractory period because you think you “cum too fast,” know there are effective treatments for premature ejaculation and techniques to gain more control over ejaculation.

Next Steps on Shortening the Male Refractory Period

If your goal is to have multiple orgasms in one night, you’ve got to work the system. And by “the system,” we mean “your body.”

Understanding how the refractory period affects sexual function might be the best way to “hack” more rounds into your sex life.

To get more sex in, remember:

• The refractory period varies from one man to another. It might take anywhere from a few minutes to several hours to recover after sex. If you’re in your 40s, 50s, or older, it might even take the better part of a day before you’re ready to have sex again.

• It’s perfectly normal to have trouble getting hard after ejaculating. You may lose interest in sex or have difficulty getting or maintaining an erection right after you reach orgasm and ejaculate — and there’s nothing wrong with that.

• There are no FDA-approved treatment options that specifically reduce a long refractory period. However, ED medications like sildenafil and tadalafil show potential for getting you ready for round two more quickly.

Hims offers access to several erectile dysfunction medications online following a consultation with a licensed healthcare provider. This includes several medications that may help improve both your erections and your post-orgasm recovery time.

Get medical advice from a healthcare professional to see if these treatments are right for you.

Interested in finding out more about improving sexual performance as a man? Our guide to having better sex lists numerous techniques you can use for a more pleasurable experience in bed — from practicing good communication to trying new positions, exercises, and more.