我们现在都盯着屏幕。以下是保护眼睛的方法

我们现在都盯着屏幕。以下是保护眼睛的方法

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，全球大部分地区都受到与冠状病毒相关的限制，我们从未像现在这样被束缚在屏幕前——工作、与朋友联络、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.

一项新的估计表明，成年人每天花在屏幕上的时间超过13个小时，比一年前每天10个小时的时间大幅增加。

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

由于孩子们无法上学，他们更依赖于笔记本电脑和平板电脑来进行在线课程和娱乐活动。

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.

在可预见的未来，我们的新日常生活可能会有更多的时间在屏幕前，专家表示，学会如何保护我们的眼睛免受伤害是很重要的。

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.

伦敦穆尔菲尔德眼科医院表示，虽然没有证据表明长时间使用智能手机、电脑屏幕或其他设备会对眼睛造成长期损害，但长时间使用有时会导致视力模糊、眼睛疲劳、眼睛干涩或过敏以及头痛。

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

美国眼科学会临床发言人、视网膜专家拉吉·马图里博士称这些症状为“数字视觉综合症”。

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.

他和穆尔菲尔德眼科医院的医生们建议采用20-20-20的方法——每在屏幕前看20分钟，你就必须休息20秒，看20英尺前的东西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.

他说:“当你看着一个近距离的目标时，你的眼睛一直在训练那块肌肉，看着远处可以缓解它。”

Don't forget to blink

别忘了眨眼

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

马图里博士说，看着明亮的设备可以让我们眨眼的次数减少，这让我们的眼睛感到干燥。

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

如果你已经饱受眼睛干涩的折磨，他建议你使用人工泪液。

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.

医院在4月份的一篇博客文章中说，电脑屏幕的顶部应该与眼睛保持在一条线，距离你坐的地方大约18到30英寸，稍微向后倾斜。

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

美国国家眼科研究所的发言人雷切尔·毕晓普博士也认为，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，那么你的眼皮会闭上一点，你就不会蒸发得那么多，这有助于防止眼睛干燥。”如果你抬头看，你的眼睛会干得更快，”她说。

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调暗周围的灯光，让屏幕更亮，定期清理电脑屏幕，避免灰尘积聚，因为灰尘会掩盖屏幕，导致眼睛过敏。

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这些修复后仍然有视力问题，专家建议向眼科医生或验光师寻求建议，因为这可能是未矫正的眼睛问题的迹象，如远视或散光。

"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.

“随着年龄的增长，眼睛的聚焦肌肉也会发生变化。当你20岁的时候，你可以连续几个小时集中注意力，不会有任何问题。” 毕晓普说。但是这种能力会随着年龄的增长而下降。