It is not uncommon for people to have a 60-hour work week occasionally, but some individuals find themselves with this kind of schedule often. If you are one of them, you may feel overworked. This can affect your health and productivity.
人們一個(gè)星期偶爾工作60個(gè)小時(shí)是很平常的，但是有的人會(huì)發(fā)現(xiàn)自己的日程總是如此。如果你也是其中一員，你可能覺得自己已經(jīng)勞累過度了，這樣會(huì)影響你的健康和工作效率。

It can cause work-related problems including job burnout. This is quite ironic because, at a time when you need to be putting all your energy into your work, burnout can make you feel like doing anything but that.
過度勞累會(huì)導(dǎo)致諸如職業(yè)倦怠等與工作相關(guān)的問題。這么說起來就十分諷刺了，因?yàn)楫?dāng)你需要把所有精力投入到工作當(dāng)中的時(shí)候，倦怠的情緒就會(huì)使你感覺在做著除工作以外的其他事情。

You may not have another choice: put in the time your boss expects or lose your job. Here are some tips to help you survive the 60-hour work week.
你可能沒有別的選擇：要么投入雇主所期望的時(shí)間去完成任務(wù)，要么就失業(yè)。下面有一些小貼士，助你在忙碌的每周60小時(shí)工作中生存下去。

1. Remember to Take Breaks
1. 記得多休息

Although it is important to stay focused on your work, it is equally crucial to take periodic breaks from it. This may sound counter-intuitive. After working on something for a very long time, you may find yourself losing focus. Your ability to concentrate will improve after you take a short break.
盡管集中精神工作是一件很重要的事情，但是在工作過程中懂得騰出時(shí)間進(jìn)行階段性休息也是同樣至關(guān)重要的。這樣聽起來可能不太正常。但是當(dāng)你在某件事情上投入了很長時(shí)間的精力后，你會(huì)發(fā)現(xiàn)自己的注意力在下降。所以如果你能夠進(jìn)行一個(gè)短暫的休息，你的注意力又能重新恢復(fù)過來了。

2. Keep Up With Your Exercise Routine
2. 保持體育鍛煉的好習(xí)慣

A particularly busy time at work may not be the best time to begin a new fitness regimen, but if you already work out regularly, don't stop now. Find time for fitness, either before work or when you get home. If that isn't possible, take a walk during your lunch hour or any breaks you can fit into your busy schedule.
常規(guī)忙碌的工作也許不適合建立新的健身養(yǎng)生計(jì)劃，但如果你早已經(jīng)開始了，那么如今就不應(yīng)該停止。騰出時(shí)間進(jìn)行健身鍛煉，可以是上班之前，也可以是回到家后。如果這兩種情況都不允許，那么在中午就餐的時(shí)候出去走走，或者是忙碌行程中的任何休息時(shí)間也可以。

3. Make Time for Fun
3. 騰出時(shí)間尋找樂趣

You have to fit something pleasurable into that routine, or you will be miserable. While you may not have time to do it more than once or twice a week, you can find a couple of hours a week to go to a movie, watch your favorite tv show, go on a picnic, or just hang out with your friends and loved ones. If you don't make time for fun, you could come to resent your job.
你得為那個(gè)忙碌的日常行程中增添一些有趣的東西，否則你會(huì)很痛苦。雖然你可能沒有時(shí)間在每周做一或兩次，但是你可以每周騰出幾個(gè)小時(shí)去看一部電影，看你最喜歡的電視節(jié)目，去野餐，或者僅僅是與好友和愛人相處。如果你不騰出時(shí)間去做有樂趣的事情，你可能就會(huì)厭惡你的工作。

4. Drink Plenty of Water
4. 多喝水

It is imperative to stay well-hydrated, not just for your body, but also for your mind. "Water is essential for brain function," according to nutrition expert Shereen Lehman (When Do You Need to Drink More Water?). "If you're having trouble concentrating," says Lehman, "it may be time for a water break."
保持水分充足是必須的，不僅僅是保持身體的水分，還要保持心靈的水分。“水分對(duì)大腦功能是至關(guān)重要的?！备鶕?jù)營養(yǎng)學(xué)家Shereen Lehman（《何時(shí)需要喝更多水？》的作者）?！叭绻銦o法保持注意力集中，也許就是你需要停下來喝水的時(shí)候了。”Lehman說道。

Do you find water boring? Add slices of lemon, orange, or apple (or all three) to it to give it a light flavor without a lot of calories.
如果覺得喝水很單調(diào)呢？你可以添加幾片檸檬、橘子或蘋果（或者三種一起）到水里，既增添風(fēng)味又不會(huì)有脂肪熱量的負(fù)擔(dān)。

5. Limit Your Caffeine Intake
5. 限制咖啡因的攝入

It is not uncommon for people to reach for caffeinated beverages, like coffee and soda, when working long hours. While they may help you stay alert, at least for a short time, too much of a good thing can make you jittery and can cause gastrointestinal problems. Don't give up the coffee altogether—at least not during this stressful time—but refrain from overdoing it.
人們?cè)诠ぷ髁艘欢伍L時(shí)間之后，都喜歡飲用含咖啡因的飲料，例如咖啡和蘇打水。雖然這些飲品能讓人保持頭腦清醒（至少一段短時(shí)間內(nèi)），但是攝入太多的話會(huì)讓你神經(jīng)緊張，還會(huì)導(dǎo)致腸胃問題。不過也不要完全放棄咖啡——至少在如此壓力巨大的時(shí)候——但是也要控制自己不要過度飲用。

6. Avoid Working Seven Days a Week
6. 避免一周工作七天

You may not be able to take an entire weekend, or any two consecutive days, off, but you should try to keep one full day work-free. You need at least that much time to refresh your body and mind. When you return to work, you will be in a much better state to do your job well.
你可能無法享受一個(gè)完整的周末，或者任意連續(xù)兩天的休假，但是你應(yīng)該盡量保持有一天是完全不工作的。你至少需要那些時(shí)間去重新恢復(fù)你的身體和心里的狀態(tài)。當(dāng)你回歸工作當(dāng)中的時(shí)候，你就會(huì)有更好的工作狀態(tài)。

7. Don't Overdo It With Junk Food
7. 別在工作忙碌時(shí)吃垃圾食品

When you are in the middle of a non-stop work schedule, junk food may seem like your only choice for meals. It's fast and pleasing to your palate. This is especially true when you are stressed out and craving salty and sweet foods.
當(dāng)你在一個(gè)無休止的工作日程當(dāng)中，垃圾食品看起來像是你工作餐的唯一選擇。既快捷，又合你的口味。當(dāng)你壓力巨大又渴望吃上咸味和甜味食品的時(shí)候是特別真實(shí)的。

As you might suspect, there are better options. Junk food may satisfy your cravings, and it will fill you up, but it is also full of empty calories and little nutrition. You need to fuel your body with food that is nourishing.
正如你也許會(huì)猜想，還有其他更好的選擇。垃圾食品也許能夠滿足你的需求，還能讓你有飽腹感，但是它同時(shí)又充滿了空卡路里，也沒有多大營養(yǎng)。你需要食用有營養(yǎng)的食物來為身體補(bǔ)充能量。

Although you probably won't have time to prepare a full meal, you can make a large bowl of salad to last you for a few days. Add a hardboiled egg, canned tuna, or rotisserie chicken for protein. Hardboiled eggs will keep in your refrigerator for up to a week, and you can buy a prepared rotisserie chicken at your grocery store. You will have several ready-made healthy meals and won't be tempted to run out to a fast food place to grab a quick burger and fries. Bring whole fruits or get a fruit salad at the store.
盡管你可能沒有時(shí)間準(zhǔn)備一頓豐盛的午餐，但是你可以做一大碗沙拉作為你維持好幾天的餐。一顆水煮蛋，幾片罐頭吞拿魚，或者迷迭香燒雞，就能提供蛋白質(zhì)。水煮蛋可以放在冰箱里至少保存一周，你也可以到雜貨店買一只制好的迷迭香燒雞。你就會(huì)有好幾頓備好的健康餐了，不需要去快餐店吃漢堡和薯?xiàng)l。去商店里買完整的水果或者是水果沙拉也是不錯(cuò)的選擇。

8. Get Enough Sleep
8. 保持充足的睡眠

Experts believe adults should sleep an average of eight hours each night. Some may need a little more and others a bit less. It may feel like getting a good night of uninterrupted sleep is an impossible dream, but without it, you may be plagued by fatigue and difficulty concentrating during the day.
專家們認(rèn)為成年人需要平均8小時(shí)的睡眠時(shí)間。有的人可能需要睡更久，有的人需要睡更少。雖然睡一個(gè)不受打擾的好覺聽起來是一個(gè)不可能的美夢(mèng)，但是沒有足夠的睡眠，你可能就會(huì)受到疲勞與日間無法集中注意力的折磨。

Sleep experts advise you to try to get to bed and wake up at the same time every day, including days you don't have to go to work. A short nap—no more than 15 to 20 minutes—could help refresh you during the day.
睡眠專家建議人們每天在同一時(shí)間睡覺和起床，包括你不需要上班的日子。一個(gè)短暫的打盹，不超過15-20分鐘的，就能讓你這一天恢復(fù)精力。

9. Try to Accommodate Your Morning Person or a Night Owl Preferences
9. 嘗試適應(yīng)你的作息喜好

Are you an early riser, or do you prefer to stay up into the wee hours of the morning? If you have to spend extra hours working, why not try to do it when you are at your best? While working overtime usually means staying after the typical work day ends at 5 or 6 pm, find out if you can instead put in extra hours before the regular start of work if that is more compatible with your preferences.
你是早起的鳥兒還是喜歡呆到凌晨還不入睡？如果你不得不加班，那么你何不在自己最佳狀態(tài)的時(shí)候去完成呢？雖然加班通常意味著要呆到常規(guī)工作日結(jié)束的5點(diǎn)或6點(diǎn)以后，但是你可以去看看能不能在上班之前騰出幾個(gè)小時(shí)來工作，如果那能夠與你個(gè)人作息習(xí)慣相適應(yīng)的話。

If that option isn't available, you can still use your time efficiently. If, for example, you like starting your day at sunrise (or before), use that time to do things you would otherwise do when you get home...if your job ended at a reasonable hour.
如果那是行不通的，你也可以有效率地利用自己的時(shí)間。例如，如果你喜歡在黎明到來（或之前）的時(shí)候起床，你就利用那一段時(shí)間做你可能回家做的事情，如果你的工作能夠正常下班的話。

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