Experts Provide Tips for Avoiding Computer-linked Vision Trouble
专家提供避免与电脑相关的视力问题的建议
Computer, or digital, screens are common at work, homes, schools, and stores. An estimated 104 million Americans of working age spend more than seven hours a day in front of screens, the American Optometric Association says. All that screen time can cause harm.
电脑屏幕，或者说数码屏幕，在工作场所、家庭、学校和商店都很常见。美国视光协会称，据估计，有1.04亿处于工作年龄的美国人每天在屏幕前花费超过7个小时。这么长的看屏幕时间会造成伤害。
Too much screen viewing can lead to dry or watery eyes, unclear vision and headaches. It can also lead to vision conditions including myopia, or nearsightedness, especially in children.
看屏幕时间过长会导致眼睛干涩或流泪、视力模糊以及头痛。它还会引发包括近视在内的视力问题，尤其是在儿童中。
Here are some more tips from eye health professionals to reduce eye strain caused by devices.
以下是一些来自眼健康专家的更多建议，以减少由电子设备引起的眼疲劳。
Follow the 20-20-20 rule
遵循“20-20-20”原则
Take a break every 20 minutes from looking at a computer. During the break, focus your eyes on something that is about 20 feet away (6meters) for 20 seconds. This will help ease tired, tight eye muscles.
每看电脑20分钟就休息一下。在休息期间，将眼睛聚焦在大约20英尺（6米）远的物体上，持续20秒。这将有助于缓解疲劳、紧绷的眼部肌肉。
"Luckily, eye strain is temporary," said Raj Maturi, an eye doctor. "The best way to avoid these symptoms is by taking breaks from our screens or near work activities and using lubricating eye drops, if needed," he said.
“幸运的是，眼疲劳是暂时的，”眼科医生拉杰·马图里（Raj Maturi）说。“避免这些症状的最佳方法是从看屏幕或近距离工作活动中休息一下，如果需要的话，使用润滑眼药水，”他说。
People normally close their eyes very briefly about 18 to 22 times per minute. This helps lubricate the eye naturally. But when looking at a screen, people might close their eyes only three to seven times per minute, the Cleveland Clinic says. That is when use of eye drops might be considered.
人们通常每分钟会短暂地眨眼18到22次。这有助于自然地润滑眼睛。但克利夫兰诊所表示，当看屏幕时，人们每分钟可能只眨眼3到7次。这时就可以考虑使用眼药水了。
Change your desk setup
调整你的办公桌设置
Some people find that using a larger computer screen helps reduce eye tiredness, or fatigue. You can also increase the image size on your laptop, monitor or smartphone screen.
一些人发现使用更大的电脑屏幕有助于减少眼睛疲劳。你也可以增大笔记本电脑、显示器或智能手机屏幕上的图像尺寸。
Sitting an arm's length away from your screen and looking down at it also can help reduce eye strain, the American Academy of Ophthalmology says.
美国眼科学会表示，坐在离屏幕一臂远的地方并向下看屏幕也有助于减轻眼疲劳。
Extracurricular optics
课外的视力问题
Even after stepping away from work on larger computers, many adults find themselves using smaller digital devices for reading or watching shows. And many children use small digital devices such as laptops, tablets, and smartphones in school.
即使在结束使用大型电脑的工作后，许多成年人发现自己会使用较小的数码设备来阅读或观看节目。而且许多孩子在学校会使用笔记本电脑、平板电脑和智能手机等小型数码设备。
Ayesha Malik of the Children's Hospital of Philadelphia said that too much screen time or focusing on nearby objects can speed development of nearsightedness, especially in children.
费城儿童医院的阿伊莎·马利克（Ayesha Malik）表示，看屏幕时间过长或专注于近处的物体可能会加速近视的发展，尤其是在儿童中。
Children should follow the 20-20-20-2 rule, she said. The added "2"stands for 2 hours of play outside every day, which helps with eye development, Malik said.
她说，孩子们应该遵循“20-20-20-2”原则。马利克说，增加的这个“2”代表每天在户外玩耍2小时，这有助于眼睛的发育。
Sleeping soundly
睡个好觉
The blue light that digital screens release can increase a person's alertness, experts say. As a result, their use might make it difficult to fall asleep or sleep well.
专家表示，数码屏幕发出的蓝光会提高人的警觉性。因此，使用这些设备可能会让人难以入睡或睡不好觉。
To give your eyes and brain the rest they need, doctors suggest turning off screens one to two hours before going to sleep. You can also change the setting on digital devices to lower screen brightness. If you are used to watching videos at night, try listening to an audiobook or podcast instead.
为了让你的眼睛和大脑得到所需的休息，医生建议在睡觉前一到两个小时关闭屏幕。你也可以更改数码设备的设置来降低屏幕亮度。如果你习惯在晚上看视频，试着改为听有声书或播客。
翻译：豆包
整理：2025年3月11日于北城家园
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