Improve sleep quality and get 7–9 hours nightly
Exercise regularly, especially cardio and strength training
Lose excess body fat if overweight
Stop smoking and avoid nicotine
Limit alcohol intake
Manage stress and anxiety
Treat high blood pressure, diabetes, and high cholesterol
Eat a heart-healthy diet rich in vegetables, fruit, whole grains, lean protein, and healthy fats
Stay hydrated
Reduce pornography use if it seems to affect arousal
Avoid tight clothing or prolonged pressure on the groin
Review medications with a doctor if erections worsened after starting a new drug
Get checked for low testosterone if symptoms suggest it
Address relationship or performance issues with a partner or therapist
Consider pelvic floor exercises
Use adequate stimulation and allow enough time for arousal
See a healthcare professional if the problem is persistent or sudden
Seek urgent care for an erection lasting more than 4 hours