我們現(xiàn)在都盯著屏幕。以下是保護(hù)眼睛的方法

我們現(xiàn)在都盯著屏幕。以下是保護(hù)眼睛的方法

With much of the globe now under coronavirus-related restrictions, we have never been so tethered to our screens -- for work, to connect with friends, to unwind or to distract ourselves.

如今，全球大部分地區(qū)都受到與冠狀病毒相關(guān)的限制，我們從未像現(xiàn)在這樣被束縛在屏幕前——工作、與朋友聯(lián)絡(luò)、放松或分散注意力。

One new estimate suggested that adults are spending more than13 hours a day using screens, a spike up from 10 hours a day a year ago.

一項新的估計表明，成年人每天花在屏幕上的時間超過13個小時，比一年前每天10個小時的時間大幅增加。

With children cut off from physically attending school, they are more reliant on laptops and tablets for online lessons and entertainment.

由于孩子們無法上學(xué)，他們更依賴于筆記本電腦和平板電腦來進(jìn)行在線課程和娛樂活動。

And with our new routines likely to have a lot more screen time for the foreseeable future, experts say it's important to learn how to protect our eyes from suffering as a result.

在可預(yù)見的未來，我們的新日常生活可能會有更多的時間在屏幕前，專家表示，學(xué)會如何保護(hù)我們的眼睛免受傷害是很重要的。

While there is no evidence of long-term eye damage from extended use of smartphones, computer screens or other devices, prolonged use can sometimes lead to blurred vision, eye fatigue, dry or irritated eyes and headaches, according to Moorfield Eye Hospital in London.

倫敦穆爾菲爾德眼科醫(yī)院表示，雖然沒有證據(jù)表明長時間使用智能手機(jī)、電腦屏幕或其他設(shè)備會對眼睛造成長期損害，但長時間使用有時會導(dǎo)致視力模糊、眼睛疲勞、眼睛干澀或過敏以及頭痛。

Dr. Raj Maturi, the clinical spokesperson for the American Academy of Ophthalmology and a retina specialist, called these symptoms "digital vision syndrome."

美國眼科學(xué)會臨床發(fā)言人、視網(wǎng)膜專家拉吉·馬圖里博士稱這些癥狀為“數(shù)字視覺綜合癥”。

He, along with the doctors at the Moorfield Eye Hospital, recommended a 20-20-20 approach -- for every 20 minutes spent at a screen you must take a break and look 20 feet in front of you for 20 seconds.

他和穆爾菲爾德眼科醫(yī)院的醫(yī)生們建議采用20-20-20的方法——每在屏幕前看20分鐘，你就必須休息20秒，看20英尺前的東西20秒。

"When you are looking at a close target, your eyes are just training that one muscle at all time, and looking into the distance can relieve it," he said.

他說:“當(dāng)你看著一個近距離的目標(biāo)時，你的眼睛一直在訓(xùn)練那塊肌肉，看著遠(yuǎn)處可以緩解它。”

Don't forget to blink

別忘了眨眼

Dr Maturi said that looking at bright devices can make us blink less, which leaves our eyes feeling dry.

馬圖里博士說，看著明亮的設(shè)備可以讓我們眨眼的次數(shù)減少，這讓我們的眼睛感到干燥。

If you're already suffering from dry eyes, he recommended the use of artificial tears.

如果你已經(jīng)飽受眼睛干澀的折磨，他建議你使用人工淚液。

The top of your computer screen should be in line with your eyes and about 18 to 30 inches from where you're sitting and tilted back slightly, the hospital said in a blog post in April.

醫(yī)院在4月份的一篇博客文章中說，電腦屏幕的頂部應(yīng)該與眼睛保持在一條線，距離你坐的地方大約18到30英寸，稍微向后傾斜。

Dr. Rachel Bishop, a spokesperson for the National Eye Institute, agreed that where your screen is positioned is important.

美國國家眼科研究所的發(fā)言人雷切爾·畢曉普博士也認(rèn)為，屏幕的位置很重要。

"If you are looking down, then your eyelid is shut a bit and you're not having as much evaporation -- which can help prevent dry eyes. If you're looking up high, your eye dries much quicker," she said.

“如果你向下看，那么你的眼皮會閉上一點，你就不會蒸發(fā)得那么多，這有助于防止眼睛干燥。”如果你抬頭看，你的眼睛會干得更快，”她說。

Other steps you can take include dimming the surrounding lights so that the screen is brighter in comparison and cleaning your computer screen regularly to avoid dust buildup, which can obscure the screen and cause eye irritation.

你可以采取的其他措施包括調(diào)暗周圍的燈光，讓屏幕更亮，定期清理電腦屏幕，避免灰塵積聚，因為灰塵會掩蓋屏幕，導(dǎo)致眼睛過敏。

If you or your children continue to have vision problems after making these fixes, experts recommended seeking advice from an ophthalmologist or optician as it could be a sign of an uncorrected eye problem like long-sightedness or astigmatism.

如果你或你的孩子在做了這些修復(fù)后仍然有視力問題，專家建議向眼科醫(yī)生或驗光師尋求建議，因為這可能是未矯正的眼睛問題的跡象，如遠(yuǎn)視或散光。

"The focusing muscle in your eye changes as you age. You can focus up close when you're 20 for hours at a time and have no problems. But that ability declines as you age," said Dr Bishop.

“隨著年齡的增長，眼睛的聚焦肌肉也會發(fā)生變化。當(dāng)你20歲的時候，你可以連續(xù)幾個小時集中注意力，不會有任何問題。” 畢曉普說。但是這種能力會隨著年齡的增長而下降。