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如何消除眼疲劳?
添加时间:2018-03-24 11:52:11 浏览次数: 作者:未知
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  • Get regular eye tests

    定期做视力检查

    If you work on a computer every day, experts recommend having a comprehensive eye exam every year to detect problems before they develop. During this test, you should tell the doctor how often you use your phone and your computer. You should also measure the distance from your eyes to your screen at work and tell your doctor, so your eyes can be tested at that distance.

    如果你每天面对电脑工作,专家建议你每年给眼睛做一次综合检查,及时发现问题。在检查中,你要告诉医生你使用手机和电脑的频率。你还应该测量工作时眼睛距离屏幕的距离并告知医生,这样你的眼睛就可以按此距离检查。

    Give your eyes space

    给眼睛空间

    The closer your phone/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 40cm from your face. If this makes it hard for you to read, consider increasing the size of the text, rather than moving the screen closer.

    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。

    Take breaks

    休息休息

    This may not always be practical if you have a hectic1 job, but it’s important to try to take regular breaks from staring directly at a screen, to 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. If this isn’t possible, a study has shown that levels of eye strain are much reduced when workers take at least four five-minute breaks a day, on top of a half-hour lunch break away from their computer.

    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。如果做不到这一点,除了午饭半小时外,如果每天分四次,每次休息五分钟,眼疲劳的状况将大大缓解。

    Reduce glare

    减少眩目

    Glare is one of the biggest causes of screen-related eye strain. You can negate2 it by ensuring that you are using your phone or computer in a room where the lighting3 is bright enough. If your device is consistently brighter than your surroundings, this will lead to eye strain and fatigue4. Something else that can help is an anti-glare screen filter on your monitor or phone. If you wear glasses, some experts recommend buying lenses with anti-reflective coatings.

    眩目是注视屏幕导致眼疲劳的最大原因之一。只要保证在光线足够充足的屋子里看手机或电脑就能避免这一点。如果设备一直比周围环境亮,会导致眼疲劳。显示屏和手机上安装防眩目屏也会有帮助。如果戴眼镜,专家建议购买有防反射涂层的镜片。

    Exercise your eyes

    锻炼眼睛

    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/computer screen every 20 minutes and focusing on an object at least 20ft 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, helping5 to reduce fatigue.

    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。

    Blink

    眨眼

    We don’t realise 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 reduced blinking ability makes it difficult for the eyeball to remain moist, since the tears coating the eye evaporate more rapidly. If you find you have dry eyes as a result of excessive screen use, experts recommend either using artificial tears to refresh your eyes or resetting6 your natural blink frequency through an exercise where you blink slowly 10 times, as if shutting your eyes for sleep, every 20 minutes.

    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。如果你发现因为过度使用屏幕而眼睛发干,专家建议你使用人工泪液消除眼疲劳,或者进行眼部锻炼,也就是缓慢眨眼10次来重置自然的眨眼频率,就好比每20分钟让你的眼睛睡个觉。

    Make your screen more eye-friendly

    让屏幕更友好

    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 flickering7 of the screen, and shifting the screen’s colour levels away from the blue end of the spectrum8 and towards the softer yellow end. This is important, because the retina contains blue-light-sensitive molecules9; some studies have suggested that constant intense exposure to blue light can damage the retina.

    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深蓝色调整为柔黄色。这很重要,因为视网膜含有蓝光敏分子,一些研究显示,总盯着蓝光看会损伤视网膜。

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    1 hectic [ˈhektɪk] jdZzk   第9级
    adj.肺病的;消耗热的;发热的;闹哄哄的
    参考例句:
    • I spent a very hectic Sunday. 我度过了一个忙乱的星期天。
    • The two days we spent there were enjoyable but hectic. 我们在那里度过的两天愉快但闹哄哄的。
    2 negate [nɪˈgeɪt] F5tzv   第9级
    vt.否定,否认;取消,使无效
    参考例句:
    • Our actions often negate our principles. 我们的行为时常与我们所信奉的原则背道而弛。
    • Mass advertising could negate the classical theory of supply and demand. 大宗广告可以否定古典经济学的供求理论。
    3 lighting [ˈlaɪtɪŋ] CpszPL   第7级
    n.照明,光线的明暗,舞台灯光
    参考例句:
    • The gas lamp gradually lost ground to electric lighting. 煤气灯逐渐为电灯所代替。
    • The lighting in that restaurant is soft and romantic. 那个餐馆照明柔和而且浪漫。
    4 fatigue [fəˈti:g] PhVzV   第7级
    n.疲劳,劳累
    参考例句:
    • The old lady can't bear the fatigue of a long journey. 这位老妇人不能忍受长途旅行的疲劳。
    • I have got over my weakness and fatigue. 我已从虚弱和疲劳中恢复过来了。
    5 helping [ˈhelpɪŋ] 2rGzDc   第7级
    n.食物的一份&adj.帮助人的,辅助的
    参考例句:
    • The poor children regularly pony up for a second helping of my hamburger. 那些可怜的孩子们总是要求我把我的汉堡包再给他们一份。
    • By doing this, they may at times be helping to restore competition. 这样一来,他们在某些时候,有助于竞争的加强。
    6 resetting [ri:'setɪŋ] 8b631b0acab967515a7b12e88c643e11   第12级
    v.重新安放或安置( reset的现在分词 );重拨(测量仪器指针);为(考试、测试等)出一套新题;重新安置,将…恢复原位
    参考例句:
    • Range represents the maximum strain which can be recorded without resetting or replacing the strain gage. 量程表示无需重调或重装应变计就能记录到的最大应变。 来自辞典例句
    • Adding weight to the puddle jumper by resetting its inertial dampeners. 通过调节飞船的惯性装置来增加重量。 来自电影对白
    7 flickering ['flikəriŋ] wjLxa   第9级
    adj.闪烁的,摇曳的,一闪一闪的
    参考例句:
    • The crisp autumn wind is flickering away. 清爽的秋风正在吹拂。
    • The lights keep flickering. 灯光忽明忽暗。
    8 spectrum [ˈspektrəm] Trhy6   第7级
    n.谱,光谱,频谱;范围,幅度,系列
    参考例句:
    • This is a kind of atomic spectrum. 这是一种原子光谱。
    • We have known much of the constitution of the solar spectrum. 关于太阳光谱的构成,我们已了解不少。
    9 molecules ['mɒlɪkju:lz] 187c25e49d45ad10b2f266c1fa7a8d49   第7级
    分子( molecule的名词复数 )
    参考例句:
    • The structure of molecules can be seen under an electron microscope. 分子的结构可在电子显微镜下观察到。
    • Inside the reactor the large molecules are cracked into smaller molecules. 在反应堆里,大分子裂变为小分子。

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