专家提供避免电脑相关视力问题的建议
📖 逐句对照翻译
Computer, or digital, screens are common at work, homes, schools, and stores.
电脑屏幕或数字屏幕在工作场所、家庭、学校和商店中都很常见。
An estimated 104 million Americans of working age spend more than seven hours a day in front of screens, the American Optometric Association says.
美国验光协会称，大约1.04亿处于工作年龄的美国人每天在屏幕前的时间超过7个小时。
All that screen time can cause harm.
所有这些屏幕时间都可能造成伤害。
Too much screen viewing can lead to dry or watery eyes, unclear vision and headaches.
看屏幕时间过长会导致眼睛干涩或流泪、视力模糊和头痛。
It can also lead to vision conditions including myopia, or nearsightedness, especially in children.
它还可能引发包括近视在内的视力问题，尤其是在儿童中。
Some technology workers even describe short times of dizziness or vertigo when they look at screens for too long.
一些技术工作者甚至描述说，当他们长时间盯着屏幕时，会感到短暂的头晕或眩晕。
However, exposure to blue light from digital screens has not been shown to cause permanent eye damage, the American Academy of Ophthalmology says.
然而，美国眼科学会指出，尚无证据表明数字屏幕发出的蓝光会导致永久性眼损伤。
Overworked eyes
用眼过度
One reason for the screen-linked vision problems lies in the eye muscles.
与屏幕相关的视力问题的一个原因在于眼部肌肉。
Staring closely at screens for long amounts of time can cause the muscle used for eye focus to become too tense, or tight.
长时间紧盯着屏幕会导致用于眼睛聚焦的肌肉变得过于紧张或紧绷。
“That muscle's not supposed to stay tight all day long. And if it does, it's like picking up a light weight and trying to hold it over your head for hours,” American Optometric Association President Steven Reed told the Associated Press (AP).
美国验光协会主席史蒂文·里德告诉美联社：“那块肌肉本不该整天都紧绷着。如果它一直紧绷，就像举起一个很轻的重物，试图把它举过头顶好几个小时。”
It is not hard to lift, he said, “But after a while, even though it’s not a heavy lift, your body just gets tired,” he added.
他说，举起它并不难，“但过了一段时间，即使它不是重物，你的身体也会感到疲惫，”他补充道。
The vision problems can affect work, family time and rest.
视力问题会影响工作、家庭时光和休息。
As an optometrist in Mississippi, Reed sees people who are experiencing eye pain, headaches and unclear vision linked with computer use.
作为密西西比州的一名验光师，里德接诊过不少因使用电脑而出现眼痛、头痛和视力模糊的患者。
He suggests that people with such problems get an eye examination and take regular breaks from screen viewing.
他建议有这类问题的人去做眼科检查，并定期从屏幕前休息。
Here are some more tips from eye health professionals to reduce eye strain caused by devices.
以下是眼科健康专家提供的更多建议，旨在减少由设备引起的眼睛疲劳。
Follow the 20-20-20 rule
遵循20-20-20规则
Take a break every 20 minutes from looking at a computer.
每看电脑20分钟就休息一下。
During the break, focus your eyes on something that is about 20 feet away (6 meters) for 20 seconds.
休息时，将目光聚焦在约20英尺（6米）远的物体上，持续20秒。
This will help ease tired, tight eye muscles.
这有助于缓解眼部肌肉的疲劳和紧绷。
“Luckily, eye strain is temporary,” said Raj Maturi, an eye doctor, or ophthalmologist, at Midwest Eye Institute in Indianapolis and spokesperson for the American Academy of Ophthalmology.
“幸运的是，眼疲劳是暂时的，”印第安纳波利斯中西部眼科研究所的眼科医生，即眼科专家拉杰·马图里说道，他同时也是美国眼科学会的发言人。
“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.
他说：“避免这些症状的最佳方法是暂时离开屏幕或近距离工作活动，必要时使用润眼液。”
People normally close their eyes very briefly about 18 to 22 times per minute.
人们通常每分钟会短暂地闭眼约18到22次。
This helps lubricate the eye naturally.
这有助于自然润滑眼睛。
But when looking at a screen, people might close their eyes only three to seven times per minute, the Cleveland Clinic says.
但克利夫兰诊所表示，当人们看着屏幕时，每分钟可能只眨眼三到七次。
That is when use of eye drops might be considered.
这时就可以考虑使用眼药水了。
Change your desk setup
改变你的桌面设置
Some people find that using a larger computer screen helps reduce eye tiredness, or fatigue.
有些人发现使用更大的电脑屏幕有助于减轻眼睛疲劳。
You can also increase the image size on your laptop, monitor or smartphone screen.
你也可以在笔记本电脑、显示器或智能手机屏幕上放大图像尺寸。
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.
美国眼科学会称，坐在离屏幕一臂远的地方，并向下看屏幕，也有助于减轻眼睛疲劳。
Product claims
产品声明
Some products for computer users, such as blue light glasses, are marketed with claims that they will reduce eye strain, improve sleep and prevent eye disease.
一些面向电脑用户的产品，如防蓝光眼镜，在营销中声称能减轻眼疲劳、改善睡眠并预防眼病。
But several studies have found the glasses are not very effective, says the American Academy of Ophthalmology.
但美国眼科学会表示，多项研究发现，这种眼镜效果并不明显。
The group says it is how people use digital devices that causes problems, not the blue light coming from screens.
该组织表示，导致问题的是人们使用数字设备的方式，而不是屏幕发出的蓝光。
Extracurricular optics
课外光学
Even after stepping away from work on larger computers, many adults find themselves using smaller digital devices for reading or watching shows.
即使不再使用大型电脑工作，许多成年人仍发现自己会用小型电子设备阅读或观看节目。
And many children use small digital devices such as laptops, tablets, and smartphones in school.
许多孩子在学校使用笔记本电脑、平板电脑和智能手机等小型数字设备。
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·马利克表示，过多的屏幕时间或专注于近处物体会加速近视的发展，尤其是在儿童中。
She added that anyone watching shows should do so on a television, instead of a tablet, to help avoid eye strain.
她补充说，任何观看节目的人都应该在电视上观看，而不是在平板电脑上，以帮助避免眼睛疲劳。
Children should follow the 20-20-20-2 rule, she said.
她说，孩子们应该遵循20-20-20-2规则。
The added “2” stands for 2 hours of play outside every day, which helps with eye development, Malik said.
马利克说，增加的“2”代表每天在户外玩耍2小时，这有助于眼睛发育。
“The reality is that most children are engaging with screens throughout the day at school and home. It becomes difficult to track the total number of hours,” she said.
她说：“事实上，大多数孩子在学校和家里一天到晚都在接触电子屏幕。这样一来，很难追踪他们使用屏幕的总时长。”
“Aim for not more than 20 minutes during any one session.”
每次练习时间不要超过20分钟。
Sleeping soundly
睡得香甜
The blue light that digital screens release can increase a person’s alertness, experts say.
专家表示，数字屏幕释放的蓝光会提高人的警觉性。
As a result, their use might make it difficult to fall asleep or sleep well.
因此，使用它们可能会导致难以入睡或睡眠质量不佳。
To give your eyes and brain the rest they need, doctors suggest turning off screens one to two hours before going to sleep.
为了让眼睛和大脑得到所需的休息，医生建议在睡前一至两小时关闭屏幕。
You can also change the setting on digital devices to lower screen brightness.
你也可以调整数字设备的设置来降低屏幕亮度。
If you are used to watching videos at night, try listening to an audiobook or podcast instead.
如果你习惯在晚上看视频，不妨试试听有声书或播客。
I’m Anna Matteo.
我是安娜·马特奥。
And I'm John Russell.
我是约翰·拉塞尔。
Cathy Bussewitz reported on this story for the Associated Press.
凯西·布塞维茨为美联社报道了这一事件。
John Russell adapted it for VOA Learning English.
约翰·拉塞尔为VOA英语学习频道改编了它。
