这些办法帮你消除眼疲劳

Give your eyes space

The closer your phone or computer screen is to your eyes, the harder they have to work to focus. Studies on computer-related eye strain suggest that screens should be no closer than 40 cm from your face. If this makes it hard for you to read, consider zooming in on your screen’s content, rather than moving the screen closer to your face.

Take breaks

This may not always be practical if you have a hectic job, but it’s important to try to take regular breaks from staring directly at a screen, which will give your eyes a chance to rest and rehydrate. While surveys have shown that many office workers take no more than half an hour a day away from their computer, it’s recommended that you take a 15-minute break after every two hours spent at your screen.

Exercise your eyes

Staring at a screen continuously for hours on end causes focusing fatigue. To avoid this, many eye experts recommend the “20-20-20 rule” — looking away from your phone or computer screen every 20 minutes and focusing on an object at least 20 feet (6.1 meters) away for at least 20 seconds. The science behind this trick is that looking at objects at a distance relaxes the focusing muscle in the eye, helping to reduce fatigue.

Blink

We don’t realize it, but our eyes blink differently and less frequently when we are staring at our phone or computer screen. Normally, we blink about 15 times a minute, but this drops by a third while we are looking at screens — and the blinks that do occur are typically partial blinks, meaning that during the blink phase the upper lid doesn’t come all the way down. This stunted blinking form makes it difficult for the eyeball to remain moist, since the tears coating the eye evaporate more rapidly. Try resetting your natural blink frequency through an exercise where you blink slowly 10 times, as if shutting your eyes for sleep, every 20 minutes.

Make your screen more

eye-friendly

You can take steps to make your screen easier on your eyes, such as making the text larger, increasing your device’s refresh rate to ensure less flickering of the screen, and shifting the screen’s color levels away from the blue end of the spectrum towards the softer yellow end.

Words to Learn

相关词汇

【忙碌的】mánglù de

hectic characterized by intense activity, confusion, or haste

【闪烁】

shǎnshuò

flicker be displayed with fluctuating brightness

给眼睛空间

你的眼睛距离手机和电脑屏幕越近，眼睛就越难聚焦。电脑眼疲劳的相关研究显示，人脸距离屏幕最少要40厘米。如果在这个距离下看不清楚，那就把字体调大些，而不是把屏幕挪得更近。

休息休息

如果你工作很忙，这可能不太现

实，但试着定期让眼睛休息休息，而不是一直盯着屏幕不动很重要，能让你的眼睛有机会休息和补水。研究显示，很多员工每天工作时不看电脑的时间只有半小时。根据建议，每天看两个小时屏幕后应该休息15分钟。

锻炼眼睛

连续数小时盯着屏幕会导致聚焦性眼疲劳。为了避免这一点，很多眼科专家推荐“20-20-20规则”，也就是每20分钟让眼睛离开手机或电脑屏幕，盯着20英尺

（约合6.1米）外的物体看至少20秒。这种做法的科学道理是看远处的物体能放松眼部的紧张肌肉，帮助缓解眼疲劳。

眨眼

我们的眼睛在盯着手机或电脑屏幕时眨眼方式不同，频率也更低，这一点我们并没有注意到。我们一般每分钟眨眼15次，但盯着屏幕时一分钟只眨眼10次，而且属于典型的不完全眨眼，也就是眨眼时上眼皮并没有完全落下。这种不完全眨眼使眼球很难保持湿润，因为眼球表面的泪水蒸发更快。尝试进行眼部锻炼，也就是每20分钟缓慢眨眼10次来重置自然的眨眼频率，缓慢眨眼就是好像要闭上眼睛睡觉那样。

让屏幕更友好

你可以采取一些措施让眼睛看屏幕更轻松，比如放大字体，增加设备的刷新频率以确保屏幕闪烁更少，并把屏幕的颜色层从光谱的蓝色调整为柔黄色。

(Chinadaily.com.cn)