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Fatigue is a sex-life killer. No matter how much energy you start your day with, it always feels that by the time you’re home from work, you want to do nothing but watch bad HBO and hit the sack (and not for the way one should want to hit the sack). Even if you do get around to banging someone, the chances of you being awake enough to perform to the best of your abilities are slim to none. And not just that, but physical and mental fatigue is one of the biggest contributors to erectile dysfunction in men between 25 and 38.

Our Sexperts know how big of a problem it is for adults to have enough stamina to have a sex drive at the end of the day, so we’ve found a schedule of what you can do throughout your day to help you stay awake and stay horny!

Wake up bright and early

Experts have found that the earlier you wake, the higher your cortisol levels are. What’s cortisol? It’s gained the unfortunate nickname of the stress hormone of the years, but it’s actually the best chemical for raising your focus and productivity. It may seem like getting up earlier will make you tired earlier, but it’s actually the opposite– Getting an early start to day will promote your brain to prepare for a long and paced day.

Take in some sun

Whether it’s choosing to walk to work or simply taking your lunch break on a bench, getting extra sun throughout your day will signal your brain to cut off the supply of melatonin, which is the chemical that makes you drowsy. The longer you’re in the sun throughout the day, the more awake and alert you’ll be.

Caffeine crunch

Does caffeine help you stay awake? Yes. Can it help you be more productive throughout your day? Yes. Can you have too much? Yes. Hell yes. Experts say that instead of drinking large cups of it in the morning, moderate your caffeine intake so you can spread it throughout your day. If your goal is to have enough energy to bone when you go home, drink four to six ounce cups throughout your day. It will prevent you from crashing when the caffeine wears off, and is easier on your body to break down and digest when it’s not consumed all at once.

Ignore temptation foods

Yes that bagel looks awesome. So do the free donuts in the conference room. And the stash of chocolate bars you have in your desk drawer. But there’s more reason to ignore temptation foods than your waist line: Foods that are high in carbs and low in other neutrons (like iron or protein) give you a temporary sugar rush, but eventually make you crash. Not only will you only feel full temporary, but you’ll also be left feeling tired and sluggish after eating them.

Get your sweat on

Any amount of physical activity will promote your brain to release dopamine, which will make you feel more awake and will prepare your body for arousal.

These small and easy changes to your daily routine will allow you to be more alert and productive throughout your work day, and will let you be awake and ready for a session between the sheets. Schedule your day to make time for these little tasks and you’ll be back on your nightly A-Game in no time!