The refractory period is the body’s response following orgasm and ejaculation, usually around the recovery phase. During this time the body responds to sexual stimulation in a diminished manner and it is difficult to achieve an erection or orgasm soon after.

Men can experience differences in the duration of the refractory phase. For some men, the refractory period can last just a few minutes whereas for others, it can take hours, days, or even longer. The duration of the refractory period is variable and can be influenced by a man’s age, overall health, stress levels, or lifestyle.

The determination of the duration of the refractory period, is something that a lot of men are concerned about, and consequently the majority of men have been looking for tips of ways to make this period shorter. Although the period is not capable of being eliminated, improved sexual health and a lifestyle focused on healthy practices can be beneficial for improving sexual performance as well as time.

What is the Refractory Period?

The Masters and Johnson Four-Phase Model of the sexual response cycle, outlines the phases in this cycle as:

Excitement

When the body is focused on the genitals, the heart and breathing rate increase and blood flow is directed towards the genitals.

Plateau

The body is preparing for the final step of this cycle, with further muscular contractions.

Orgasm

The sexual tension stored within the body is released as contractions both internally and externally.

Resolution

The body relaxes, arousal decreases, and the refractory period begins.

During this point in the sexual response cycle, many men have the inability to achieve another erection or orgasm.

Does Everyone Have a Refractory Period?

This period is experienced by both men and women, although it is more brief for women and can last just a few minutes.

It is believed that the male nervous system experiences a greater amount of change following an orgasm. Hormones like prolactin which can then be followed by somatostatin are believed to inhibit sexual stimulation after ejaculation which contributes to lengthened recovery time in men.

How Long Does the Refractory Period Last?

There is no single answer to this as it differs per individual.

When compared to older men, younger men usually have refractory periods lasting as little as a few minutes. For older men, it can take hours, days, and in some cases, even longer.

A study published in 2005 stated that for men and women, sexual functioning begins to change more noticeably after the age of 40. For those older than 40, it can take 12-24 hours of recovery to be completely aroused again.

The refractory period can be prolonged by:

Insufficient Sleep
Stress and Anxiety
Alcohol Consumption
Being overweight
Low levels of testosterone
Chronic diseases

Masturbation vs Partner Sex

Surprisingly, the refractory period can be longer with partner sex than with solo sex.

A review from 2006 stated that prolactin levels increased by more than 400% in men who had penile-vaginal intercourse compared to men who self-pleasured. Prolactin is strongly connected to sexual recovery, helping to explain why some men recover faster after masturbation.

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How to Reduce Refractory Period After Ejaculation

Even though the refractory period is a natural process, it can be helped with a few methods that reduce recovery time and improve sexual endurance.

Exercise

In general, physical activity improves blood circulation and balances the hormone system, which in turn improves stamina and erectile function.

The types of exercise that can help include:

Walking
Strength training
Cycling
Swimming
Yoga

20-30 minutes of daily exercise can improve sexual performance.

Use Kegel Exercises

Kegel exercises can help strengthen the pelvic floor and improve control over erections.

How to perform a Kegel exercise:

Tighten the muscles that you would use to stop urination
Hold for 3-5 seconds
Relax muscles and repeat

The exercises should be repeated multiple times and can improve sexual recovery after ejaculation.

Improve Sleep Quality

Insufficient sleep can affect testosterone and sexual health.

Men who sleep under 6 hours per night often show:

Low desire
Reduced energy
Erectile dysfunction
Increase in refractory time

For optimal health, 7–8 hours of sleep should be targeted.

Reduce Alcohol Intake

Alcohol can negatively impact erections, circulation, and hormonal levels.

Heavy drinking can increase refractory time and decrease sexual performance.

Erectile dysfunction improves naturally from reduced alcohol intake.

Control Stress

Cortisol, which increases from high stress and negatively impacts testosterone and sexual drive.

Stress also impacts sexual arousal and increases refractory time.

These stress-control techniques may help:

Meditation
Deep breathing
Relaxation exercises
Spending time outdoors
Better work-life balance

Eat Healthy

Healthy recovery and circulation support balance between hormones and improve erectile health.

Some foods may aid hormones balance and circulation:

Salmon
Nuts
Citrus fruits
Leafy vegetables
Avocados
Seeds

Hydration is also a component of healthy circulation.

Use Various Sexual Positions

Positions also affect stimulation and control.

Some men use position variations to control or delay ejaculation.

Positions can be varied to improve sexual health.

Sexual Frequency

Even sexual frequency may affect recovery time.

For some men:

The more frequently sexual health activities are performed the more refractory time prolonged sexual activity may cause.

Improving arousal may have a refractory time and be achieved by frequent sexual health activities.

You must be in tune with your body to improve sexual health.

Consider Medical Advice for ED Treatment

In some cases, health professionals prescribe Sildenafil (Viagra) among other ED medications, to enhance the strength of erections and reduce the refractory period.

These medications help some patients to achieve an erection quicker as they help to facilitate penile blood flow.

They’re not appropriate for everyone and should only be considered with a health professional.

Factors You Cannot Fully Control

Some of the reasons why the refractory period is prolonged are natural and hard to completely control, like:

Aging
Changes in hormones
Preexisting conditions
Drug Administration

These are the reasons why every individual recovers in a unique time span, and the recovery time can be different for numerous rounds of sexual activity for the same individual.

When to Consult a Doctor

There are typically fluctuations in recovery time, and they are often normal, but medical attention should be sought if you notice:

the development of ED
Very low sex drive
Extreme alterations in sexual performance
Inability to sustain an erection
Prolonged sexual tiredness

These are often the result of underlying conditions such as depression, anxiety, diabetes, cardiovascular diseases, or low testosterone.

Conclusion

The refractory period can be a normal part of your sexual health, however, the length can be expected to be different for each person. Research aids in answering how long the body may take to recover from ejaculation. Age factor, hormonal levels, how stressed, how well someone sleeps or their overall lifestyle can hedge how short or long the refractory period is.

You can implement some of the above to shorten the refractory period and improve sexual health.